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Smashed peas and egg on toast

Vegetarian Breakfast

Super cheap and super tasty

10 mins
6 ingredients
$1.00 / person
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Smashed peas and egg on toast

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Ingredients

Serves = 1

1/4 cup frozen peas

1/2 tsp lemon juice

1 tbsp low-fat ricotta cheese

½ tomato, sliced

1 egg

1 slice wholemeal bread

It’s this easy

  • Place peas in microwave safe bowl with a small amount of water and microwave for 2 minutes
  • Add the ricotta and lemon to the cooked peas and smash with a fork to form a paste
  • Heat 1 tsp olive oil in a small frypan over medium heat
  • Crack the egg into the frypan and cook until the egg white has turned opaque and yolks are cooked to your liking
  • While the egg is cooking, toast the bread and slice the tomato
  • Assemble dish – toast, pea paste, tomato, and egg on top
  • Season with pepper (optional)

Tweaks

  • Swap the ricotta for avocado for a dairy free alternative
  • Add other spices or herbs for extra flavour including fresh mint, rosemary or chives
  • Poach the egg

Notes

Nutrition Information (per serve)

  • Energy (1031kJ)
  • Protein (15.3g)
  • Total fat (10.9g)
  • Saturated fat (2.7g)
  • Carbohydrate (19.1g); Starch (14.1g), Sugars (5.0g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (4.9g)
  • Sodium (254mg)
  • Calcium (104mg)
  • Iron (2.5mg)

Allergies

Contains: Gluten, Dairy, Wheat, Eggs, FODMAPs.

Why is this good?

Be Healthier

Eggs contain good quality protein and are a source of healthy fats including omega-3 fats which help in preventing heart disease.

More: Eggs recipes (34) Everyday Superfoods

Better Sports Performance

Eggs are complete source of protein i.e., they have all the essential amino acids (the part of proteins we need from our diets) to help with maintenance and repair of muscles after strenuous exercise to help with a quicker recovery.

More: Eggs recipes (34) Everyday Superfoods

Feel Fuller for Longer

Eggs are filling which means you eat fewer calories overall throughout the day.

More: Eggs recipes (34) Everyday Superfoods

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

More: Tomatoes recipes (83) Everyday Superfoods

Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

More: Tomatoes recipes (83) Everyday Superfoods

Be Healthier

Peas are high in fibre and can help reduce the risk of Heart disease, Type 2 diabetes and high blood pressure.

More: Peas recipes (20) Everyday Superfoods

Healthy Gut

As a good source of fibre, green peas promotes a regular bowel habit and keep gut bacteria healthy.

More: Peas recipes (20) Everyday Superfoods

Diabetes Friendly

Diabetes friendly

Heart Healthy

Heart friendly

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz