Recipe description
June 7, 2026
Smashed Pea Mint Toast
Bright pea and mint toast to support gentle digestion and fiber.
87%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from peas and whole-grain bread.
- Includes mint for polyphenols and fresh flavor.
- Quick, plant-forward snack with balanced carbs and texture.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pea, green
1
cup
Mint
2
teaspoon
Bread, whole grain
4
slice
Oil, olive
1
tablespoon
salt
1
pinch
black pepper
1
pinch
Instructions
1
In a bowl, mash the green peas with a fork until slightly chunky.
2
Stir in the chopped fresh mint, olive oil, salt, and black pepper.
3
Toast the whole grain bread slices until golden brown.
4
Spread the smashed pea and mint mixture evenly over the toasted bread.
5
Serve immediately as a snack or light meal.
More Recipes For Your Gut
Nutrition
160 kcal
Calories
7 g
Protein
26 g
Carbohydrates
6 g
Fiber
6 g
Sugar
1 g
Fat
0.2 g
Saturated fat
0.3 g
Salt
FAQ
What is Smashed Pea Mint Toast?
A quick, plant-forward snack of mashed peas with fresh mint on lightly toasted bread.
What bread works best?
Any sturdy bread works; whole-grain or sourdough adds fiber. For gluten-free, use a gluten-free loaf.
Do I need to cook the peas?
Yes—use cooked or thawed frozen peas; fresh peas that are blanched also work.
How can I make this vegan or dairy-free?
Skip cheese; drizzle with olive oil, lemon, and pepper; or top with plant-based options like hummus or mashed avocado.
What toppings can I try?
Lemon zest or juice, chili flakes, extra mint, feta or ricotta as optional dairy toppings, or a drizzle of olive oil.
How long does it keep? Can I meal-prep?
Best enjoyed fresh. You can mash the peas ahead and refrigerate for up to 1 day; assemble just before eating.
What are the health benefits?
It provides fiber from peas and bread and contains mint polyphenols; a simple way to diversify plant foods.
Can I customize with other toppings or herbs?
Yes—try arugula, chives, dill, or parsley and adjust to your taste.
Is this suitable for breakfast, a snack, or a light lunch?
Yes—it's versatile for breakfast, a snack, or a light meal.
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