Fuel Your Afternoon: Savory Smashed Pea & Poached Egg Toast for High Protein Lunch

👩‍🍳 Instructions

1. 1

   Heat 1 tablespoon olive oil in a small pan over medium heat. Add minced garlic and cook for 30 seconds until fragrant, taking care not to brown.
2. 2

   Add thawed peas to the pan and cook for 2-3 minutes, stirring, until heated through and bright green.
3. 3

   Transfer peas and garlic to a medium bowl. Using a fork or potato masher, roughly mash the peas, leaving some texture. Stir in chopped mint, lemon juice, salt, pepper, and red pepper flakes (if using). Taste and adjust seasoning.
4. 4

   While peas are warm, toast your bread slices to your desired crispness.
5. 5

   Fill a medium pot with 3-4 inches of water. Add white vinegar and a pinch of salt. Bring to a gentle simmer (small bubbles, not a rolling boil).
6. 6

   Carefully crack each egg into a separate small bowl or ramekin. Gently swirl the water in the pot to create a vortex. Carefully slide one egg at a time into the swirling water.
7. 7

   Cook eggs for 3-4 minutes for a runny yolk, or longer for a firmer yolk. Use a slotted spoon to carefully remove eggs, draining excess water.
8. 8

   Spread a generous amount of smashed pea mixture over each slice of toasted bread. Place a poached egg on top of each. Drizzle with extra olive oil, sprinkle with flaky sea salt, and garnish with fresh mint leaves. Serve immediately.