Skip to content

Smashed Pea and Avocado Toast

 Smashed Pea and Avocado Toast


2 tsp olive oil

1 small onion, finely chopped

11/2 cups frozen green peas

2 medium ripe avocados, halved, stones removed

2 tbs fresh lemon juice

30g (1 cup) baby spinach leaves, finely shredded

2 tbs finely chopped fresh mint

freshly ground black pepper

8 thick slices multigrain Vienna loaf

60g reduced fat feta cheese, crumbled

lemon wedges, to serve

fresh mint leaves, to garnish


  1. Heat oil in a large, non-stick frypan. Add onion, stir over medium heat for about 2 minutes or until softened.
  2. Add peas, stir over heat a further 3-5 minutes, or until peas are tender. Remove from heat. Mash well.
  3. Scoop avocado flesh into a large bowl. Add lemon juice. Mash roughly. Add peas, spinach and mint. Stir to combine. Season to taste with pepper.
  4. Lightly toast bread. Top toast slices with avocado mixture. Sprinkle with feta and garnish with mint leaves. Serve with lemon wedges.

Tasks for kids:

Mash peas (Step 2).

Scoop avocado from shell and mash with lemon juice (Step 3).

Sprinkle over feta and garnish with mint leaves (Step 4).

Tip: Baby spinach can be replaced with shredded kale leaves, and feta can be replaced with reduced fat ricotta, if preferred.

Nutrients Per Serve

Energy 1029kJ
Total Fat 13.2g
Saturated Fat 3.1g
Monounsaturated Fat 6.8g
Polyunsaturated Fat 2.4g
Protein 9.5g
Carbohydrate 19.1g
Fibre 6.2g
Sodium 240mg
Serves 8
Preparation Time 20 minutes
Cooking Time 7 minutes