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  • 1/2 lemon
  • 2 cups frozen peas, defrosted
  • 1/4 cup reduced-fat feta cheese
  • 2 tbs mint leaves, shredded
  • 1 clove garlic, peeled and chopped
  • to taste pepper
  • 4 slices grainy toast
  • 4 eggs, cooked to your liking
  • to taste chilli flakes or hot sauce, optional


  1. For four servings, get about ½ a teaspoon of zest and 2 teaspoons of juice from the lemon.
  2. Use a fork or food processor to smash together the peas, feta, mint, chopped garlic, lemon and pepper. Taste, and add more pepper and lemon as needed.
  3. Serve pea smash on toast, topped with a cooked egg and chilli flakes, if desired.


Rub the toast with a cut piece of garlic as soon as it comes out of the toaster for an extra garlic flavour.

Serving Suggestion:

The pea smash also makes a delicious dip or accompaniment to grilled fish.


*For a gluten-free alternative, replace regular wheat bread with a gluten-free alternative. 1/4 cup of feta is about 50 g.

Healthy tip!

Simple switch idea: try reduced-fat milk, cheese and yoghurt.

Nutrition Information

per serving per 100g
Energy 1033 kJ 600 kJ
247 Cal 143 Cal
Protein 17.9 g 10.4 g
Fat, total 8.7 g 5 g
— saturated 2.6 g 1.5 g
Carbohydrate 19.8 g 11.5 g
— sugars 2.9 g 1.7 g
Sodium 389 mg 226 mg
Fibre 8.3 g 4.8 g

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