Smashed Peas on Toast

So smashed peas are delicious. Great on bruschetta. Also great on toast. And a good source of vegan iron! And a good source of vitamin C which helps you absorb iron! What a winner. 😂

Just don’t do what I did and have coffee with this because calcium, and as has been recently pointed out to me tea/coffee, reduce the amount of iron you absorb from your food. Awks.

Total iron content: about 6.5mg per serve (81% male RDI, 36% female RDI)

Stats – 10 minutes, serves 1, costs $10 or so but all of your ingredients will be able to be used a heap of times, and is a good source of iron and protein (would you believe peas are high in protein?)



1 cup green peas or baby peas
50g cooked spinach (frozen is ok, but our frozen spinach comes from the Netherlands… more local is better)
1 tbsp chopped fresh mint leaves
1 tsp vegan butter or margarine
1 tbsp plant-based milk – go for a lower-calcium one if possible
Sprinkle salt and pepper
5-6 cherry tomatoes, halved
Extra mint leaves
Several lemon wedges
Several slices wholemeal toast


Cook your peas – I steamed mine in the microwave for 4 minutes. Strain and leave to cool slightly, then combine with spinach, mint, butter, milk, salt and pepper and blend in a blender until mashed.

Serve hot on top of toast with your tomatoes, extra mint, a few lemon wedges, some more pepper and a drizzle of olive oil 👌👌



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