Pea and Avocado Smash on Toast with Sautéed Vegetables

Toasted sourdough spread with a zesty smash of peas and avocado, piled with quickly sautéed carrot, onion, pepper, sweetcorn and peas. A colourful vegan breakfast with 11g of fibre, ready in 20 minutes.

Breakfast

Serves 2 (1 slice each)

A slice of toasted sourdough spread with bright green pea and avocado smash, topped with sautéed peas, carrot, onion, pepper and sweetcorn and a sprig of rosemary

Ingredients

2 large slices wholegrain sourdough (about 50g/1¾oz each), or gluten-free bread
1 small ripe avocado (about 100g/3½oz flesh)
100g/3½oz/¾ cup frozen peas: 60g for the smash, 40g for the topping
2 tsp (10ml) lemon juice
2 tsp (10ml) olive oil
Half a small onion (about 60g/2oz), diced
1 small carrot (about 60g/2oz), finely diced
Half a yellow or red pepper (bell pepper, about 60g/2oz), diced
40g/1½oz tinned sweetcorn (corn kernels), drained
A sprig of fresh rosemary or thyme, a pinch of salt, black pepper and chilli flakes

Method

Heat the oil in a frying pan (skillet) over a medium heat. Add the onion and carrot with the herb sprig and cook for 6 to 7 minutes, stirring now and then, until the carrot is just tender.
Add the pepper, sweetcorn and the 40g of peas and cook for 3 minutes more, until the peas are piping hot. Season with salt and pepper.
Meanwhile, cook the 60g of peas for the smash in a small pan of boiling water for 2 to 3 minutes, drain and cool briefly under the cold tap. Mash the avocado with these peas, the lemon juice and a pinch of salt, leaving it slightly chunky.
Toast the bread, spread thickly with the pea and avocado smash and spoon over the vegetables. Finish with black pepper and a pinch of chilli flakes, and eat straight away, 1 slice each.

Why it works

A slice gives you about 11g of fibre and 11g of protein for 331 calories, thanks to the peas, vegetables and wholegrain bread. That is over a third of the 30g of fibre a day recommended for adults in the UK.

Why add peas to avocado. Peas bulk out the smash with extra protein and fibre and a sweet flavour, so one avocado stretches across two slices. Frozen peas are frozen within hours of picking, so they keep their nutrients well and can be as nutritious as fresh.

A breakfast with vegetables. Most breakfasts contain few vegetables. Carrots, peppers, onion and sweetcorn add colour and help you towards your 5 a day before lunch.

Healthy fats. Avocado is rich in monounsaturated fat, and a squeeze of lemon keeps the smash bright green for longer.

Not tagged for blood sugar, because the bread and sweetcorn bring 33g of carbohydrate. Use gluten-free bread if you need to avoid gluten. Contains wheat (gluten); check the bread label for sesame and soya. For other savoury breakfasts, try the garlic mushrooms on sourdough or the avocado toast with jammy egg.

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A wide paella pan of golden saffron rice with king prawns, red pepper, green beans, peas, lemon wedges and parsley

chicken-cacciatore-peppers-olives

Chicken Cacciatore with Peppers and Olives

Dinner

chicken thighs, olive oil, onion, red peppers, mushrooms, garlic, oregano, rosemary, red wine vinegar, chicken stock, tomatoes, tomato puree, olives, parsley

A pan of chicken thighs braised in tomato sauce with red peppers, mushrooms, black olives and fresh parsley

baked-fish-tacos-lime-slaw

Baked Fish Tacos with Lime Cabbage Slaw

Lunch

white fish, smoked paprika, cumin, garlic powder, chilli powder, olive oil, red cabbage, carrots, greek yogurt, lime, coriander, corn tortillas, avocado

Corn tortillas filled with spiced baked white fish, purple cabbage slaw, avocado and coriander, with lime wedges

greek-salad-chickpeas-feta

Greek Salad with Chickpeas and Feta

Lunch

tomatoes, cucumber, red onion, green pepper, chickpeas, olives, feta, olive oil, red wine vinegar, oregano

A bowl of Greek salad with tomatoes, cucumber, red onion, green pepper, olives, chickpeas and a slab of feta sprinkled with oregano

buckwheat-galettes-egg-spinach-mushrooms

Buckwheat Galettes with Egg, Spinach and Mushrooms

Breakfast

buckwheat flour, eggs, mushrooms, garlic, spinach, emmental, olive oil

A thin folded buckwheat galette with a fried egg in the centre, wilted spinach, mushrooms and melted cheese

crispy-baked-kale-chips

Crispy Baked Kale Chips

Snack

kale, olive oil, smoked paprika, garlic powder, nutritional yeast

A bowl of crispy baked curly kale chips seasoned with smoked paprika

salmon-cakes-lemon-yogurt-dip

Salmon Cakes with Lemon Yogurt Dip and Green Salad

Dinner

potatoes, tinned salmon, spring onions, dill, lemon, mustard, eggs, breadcrumbs, olive oil, greek yogurt, salad leaves, cucumber

Golden baked salmon cakes on a plate with green salad leaves, cucumber, a lemon wedge and a bowl of yogurt dip

baked-ratatouille-chickpeas

Baked Ratatouille with Chickpeas

Dinner

aubergine, courgettes, peppers, red onion, olive oil, herbes de provence, garlic, tomatoes, tomato puree, chickpeas, basil

A baking dish of roasted aubergine, courgette, peppers and red onion in tomato sauce with chickpeas and fresh basil

sheet-pan-chicken-fajitas

Sheet Pan Chicken Fajitas with Peppers and Onions

Dinner

chicken, peppers, red onion, olive oil, chilli powder, cumin, smoked paprika, garlic powder, oregano, lime, wholemeal tortillas, avocado, greek yogurt, coriander

A baking tray of spiced chicken strips with sliced red, yellow and green peppers and red onion, with tortillas on the side

healthy-chicken-vegetable-soup

Healthy Chicken and Vegetable Soup

Lunch

chicken thighs, olive oil, onion, carrots, celery, garlic, thyme, potato, chicken stock, peas, spinach, parsley, lemon

A bowl of clear chicken and vegetable soup with shredded chicken, carrots, celery, potato, peas and parsley

banana-oat-breakfast-cookies

Banana Oat Breakfast Cookies with Walnuts and Raisins

Breakfast

bananas, oats, peanut butter, flaxseed, cinnamon, walnuts, raisins

egg-roll-in-a-bowl-pork-cabbage

Egg Roll in a Bowl (Spring Roll Bowl) with Pork and Cabbage

Dinner

pork mince, garlic, ginger, cabbage, carrots, spring onions, tamari, rice vinegar, sesame oil, sesame seeds

A bowl of stir-fried pork mince with shredded cabbage, carrot, ginger and spring onions, topped with sesame seeds

cajun-prawn-quinoa-bowl-mango-salsa

Cajun Prawn (Shrimp) Quinoa Bowl with Mango Salsa

Lunch

quinoa, prawns, smoked paprika, garlic powder, oregano, cayenne, olive oil, mango, red onion, chilli, coriander, lime, avocado, sweetcorn, rocket

A quinoa bowl with Cajun-spiced prawns, mango salsa, sliced avocado, sweetcorn and rocket

chicken-teriyaki-power-bowl

Chicken Teriyaki Power Bowl with Brown Rice and Broccoli

Dinner

chicken, tamari, honey, rice vinegar, garlic, ginger, cornflour, brown rice, broccoli, carrots, spring onions, sesame seeds

A bowl of brown rice with glossy teriyaki chicken, steamed broccoli and carrots, topped with sesame seeds and spring onions

mocha-protein-smoothie-coffee-banana

Mocha Protein Smoothie with Coffee, Banana and Cocoa

Snack

coffee, banana, greek yogurt, cocoa, oats, milk, cinnamon

A glass of creamy chocolate brown mocha smoothie made with coffee, banana, cocoa and Greek yogurt

mixed-berry-protein-smoothie-bowl

Mixed Berry Protein Smoothie Bowl

Breakfast

mixed berries, banana, greek yogurt, milk, raspberries, pumpkin seeds, chia seeds, almonds

A thick purple berry smoothie bowl topped with fresh raspberries, pumpkin seeds, chia seeds and flaked almonds

green-protein-smoothie-spinach-pineapple

Green Protein Smoothie with Spinach, Pineapple and Greek Yogurt

Breakfast

greek yogurt, spinach, pineapple, banana, chia seeds, milk

A tall glass of bright green smoothie made with spinach, pineapple, banana and Greek yogurt

besan-chilla-chickpea-flour-pancakes

Besan Chilla (Chickpea Flour Pancakes) with Spinach and Tomato

Breakfast

gram flour, cumin, turmeric, onion, tomatoes, spinach, chilli, coriander, soy yogurt

Golden chickpea flour pancakes flecked with spinach, tomato and coriander, served with a bowl of yogurt

roasted-red-pepper-tomato-soup

Roasted Red Pepper and Tomato Soup with Butter Beans

Lunch

red peppers, tomatoes, onion, garlic, olive oil, smoked paprika, butter beans, vegetable stock, basil, greek yogurt

A bowl of smooth orange-red roasted pepper and tomato soup with a swirl of yogurt and fresh basil

lemon-dill-fish-parcels

Lemon and Dill White Fish Parcels with New Potatoes and Green Beans

Dinner

cod, new potatoes, green beans, courgette, lemon, olive oil, dill, capers, garlic

An opened baking paper parcel of white fish with lemon slices, dill and capers on courgette, with new potatoes and green beans

turkey-burgers-apple-slaw

Turkey Burgers with Crunchy Apple Slaw

Dinner

turkey mince, oats, eggs, red onion, garlic, mustard, wholemeal bread, lettuce, tomatoes, cabbage, carrots, apple, greek yogurt, cider vinegar

A turkey burger in a wholemeal bun with lettuce and tomato, served with a bowl of apple and cabbage slaw

beef-bibimbap-bowl

Korean-Style Beef Bibimbap Bowl with Brown Rice

Dinner

steak, tamari, garlic, honey, sesame oil, brown rice, spinach, carrots, courgette, mushrooms, eggs, gochujang, rice vinegar, sesame seeds, spring onions

A bowl of brown rice topped with sliced beef, spinach, carrot, courgette, mushrooms and a fried egg, with sesame seeds and gochujang sauce

homemade-trail-mix

Homemade Trail Mix with Nuts, Seeds and Dark Chocolate

Snack

almonds, walnuts, cashews, pumpkin seeds, raisins, dark chocolate, cinnamon

A bowl of homemade trail mix with almonds, walnuts, cashews, pumpkin seeds, raisins and dark chocolate chunks

tzatziki-vegetable-sticks

Tzatziki with Vegetable Sticks

Snack

greek yogurt, cucumber, garlic, olive oil, lemon, dill, mint, carrots, red peppers, celery

A bowl of thick tzatziki with dill and olive oil, surrounded by carrot, red pepper and celery sticks

quinoa-porridge-pear-cinnamon

Quinoa Breakfast Porridge with Pear and Cinnamon

Breakfast

quinoa, soy milk, pear, cinnamon, walnuts, maple syrup

Two bowls of creamy quinoa porridge topped with sliced pear, toasted walnuts and a drizzle of maple syrup

vietnamese-chicken-noodle-salad

Vietnamese-Style Chicken and Herb Noodle Salad

Lunch

chicken breast, rice noodles, fish sauce, lime, honey, garlic, chilli, carrots, cucumber, lettuce, mint, coriander, peanuts

A bowl of rice noodle salad with sliced chicken, carrot and cucumber matchsticks, fresh mint and coriander and chopped peanuts

harissa-chicken-cauliflower-chickpeas

Harissa Chicken Thighs with Roasted Cauliflower and Chickpeas

Dinner

chicken, harissa, garlic, olive oil, cauliflower, chickpeas, red onion, cumin, greek yogurt, lemon, parsley

A roasting tray of harissa chicken thighs with browned cauliflower, chickpeas and red onion, with a bowl of lemon yogurt and parsley

mushroom-white-bean-stroganoff

Mushroom and White Bean Stroganoff with Brown Rice

Dinner

brown basmati rice, mushrooms, olive oil, onion, garlic, smoked paprika, vegetable stock, cannellini beans, mustard, greek yogurt, spinach, parsley

A plate of creamy mushroom and white bean stroganoff with wilted spinach and parsley, served over brown rice

baked-apples-oats-walnuts

Baked Apples with Oats, Walnuts and Greek Yogurt

Snack

apple, oats, walnuts, cinnamon, maple syrup, butter, greek yogurt

Four golden baked apples stuffed with an oat and walnut filling in a small baking dish, with a bowl of Greek yogurt

peanut-butter-protein-bars

No-Bake Peanut Butter Protein Bars

Snack

peanut butter, oats, protein powder, honey, milk, dark chocolate

Stack of homemade no-bake peanut butter protein bars with a dark chocolate topping, cut into squares

lentil-shepherds-pie-sweet-potato

Lentil Shepherd's Pie with Sweet Potato Mash (Vegan)

Dinner

105

green lentils, sweet potato, mushrooms, carrots, celery, onion, garlic, peas, tomatoes, tomato puree, vegetable stock, tamari, thyme, soya milk, olive oil

Lentil shepherd's pie with golden sweet potato mash topping in a baking dish, with a portion served on a plate

baked-cod-tomatoes-olives-butter-beans

Baked Cod with Tomatoes, Olives and Butter Beans

Dinner

cod, butter beans, tomatoes, olives, capers, red pepper, onion, garlic, spinach, lemon, parsley, smoked paprika, olive oil

Baked cod fillets on a tomato sauce with butter beans, black olives, capers and spinach in a pan, with lemon and parsley

steak-sweet-potato-wedges-chimichurri

Steak with Sweet Potato Wedges and Chimichurri

Dinner

beef steak, sirloin, sweet potato, broccoli, parsley, oregano, garlic, red wine vinegar, chilli, olive oil, smoked paprika

Sliced medium-rare sirloin steak with green chimichurri sauce, roasted sweet potato wedges and tenderstem broccoli