If you’re an avo on toast lover, you’ll love this little rev up!
Sweet baby peas add a fresh lightness to the creamy avo, while the lemon, garlic, and parsley round out the flavours. Made in just 10 minutes, this is a great one for summer WFH lunches (or if you have guests coming round). Just buy the best quality wholegrain sourdough you can find, slice it up fresh or lightly toasted, then smear with your pea and avo smash.
As the peas and avocado don’t contain a lot of protein, it’s a good idea to get a sourdough (or cracker) that’s made with whole grains such as wholemeal spelt, wheat, buckwheat or brown rice, and has some seeds in it. Seeds are a powerhouse of protein, with pumpkin seeds containing a whopping 30% – well more than a chicken breast at 20%!
Ingredients:
- ½ cup peas frozen and defrosted, or fresh
- 1 avocado cubed
- Juice of ½ lemon OR 1 lime
- ¼ cup spring onion finely sliced
- ¼ cup parsley OR coriander finely chopped
- 1 clove garlic crushed
- ½ tsp olive oil
- ⅓ tsp sea salt
To serve
- 4 slices of wholegrain toast OR crackers
- Furikake (optional)
- Salad
Method:
- Pour the frozen peas in a bowl and cover with hot water to defrost quickly, or leave out on the bench for half an hour to defrost. Drain off any water.
- Add lemon juice, garlic, olive oil and salt, and mash the peas with a fork until most are crushed fairly well. Add cubed avocado and mash together until blended but with some chunks still remaining. Add herbs and mix through.
- Serve on toasted whole grain bread, your favourite whole grain crackers, or in a bowl with some crackers or corn chips.
Buffy’s tips:
- This smash is best served fresh, or within 30 minutes of making, hence this recipe only being for two. Obviously you can double if you’re a family/flat of four.
- If you do want to make it for lunches and thus save half for the next day, put in a small container with limited space on top, seal and place in the fridge. The flavour will still be delicious, the green colour just won’t be quite as bright.
- If you don’t have furikake (which I highly recommend), you can use a sprinkling of sesame seeds and chilli flakes instead.
- If you want to try the lime and coriander option, simply swap the lemon with one lime, and the parsley with fresh coriander.
- For this recipe I used Venerdi crackers but some of my other personal favs are Little Bird, Hello Raw or Brown Rice Cakes.
