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Breakfast & brunch · 1 serving

Cheesy smashed peas on toast

Hot peas mashed with cheddar, lemon and pepper, piled onto crisp wholemeal toast for a quick and satisfying breakfast or lunch.

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Cheesy smashed peas on toast · Per serving (1 of 1)

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41 selectedof 152 nutrients · 152 showing

Reference shortcuts only use complete reported values with an RDI or AI. AI is an intake reference, not proof of deficiency. Missing data never counts as zero.

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At a glance

Vegetarian · 10 minutes active preparation · 10 minutes total · meal

Method range: 1–1 servings.

Contains: milk, wheat, gluten. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy
1891 kJ
Protein
23.6 g
Carbs
41.3 g
Fat
17.5 g
Iron
4.1 mg
Calcium
378.4 mg
Folate
350.1 µg
Vitamin C
20.3 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Ingredients

Nutrition weights for 1 serving. Changing the batch size keeps the per-serving nutrition the same.

  • Wholemeal bread, about two slices80 g
  • Green peas, cooked from frozen and drained150 g
  • Cheddar cheese, grated30 g
  • Olive oil5 g
  • Lemon juice10 g
  • Table salt0.5 g
  • Ground black pepper0.3 g

Method

  1. Cook the peas until hot and tender, then drain very well. Toast the wholemeal bread until crisp and golden.
  2. Return the drained peas to the warm pan. Add the cheddar, olive oil, lemon juice, measured salt and pepper, then mash roughly until the cheese melts but some peas remain whole.
  3. Spoon the hot pea mixture over the toast and serve straight away so the bread stays crisp.

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Nutrition

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Cheesy smashed peas on toast · Per serving (1 of 1)

Choose a shortcut, or tick individual nutrients. The copied results use the amounts shown in this recipe or food.

41 selectedof 152 nutrients · 152 showing

Reference shortcuts only use complete reported values with an RDI or AI. AI is an intake reference, not proof of deficiency. Missing data never counts as zero.

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Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
NutrientAmountReference comparison
1891 kJCooking estimate incomplete—
23.6 gCooking estimate incomplete—
17.5 gCooking estimate incomplete—
14.9 gCooking estimate incomplete60%AI · reported contribution only
41.3 gCooking estimate incomplete—
378 mgCooking estimate incomplete38%RDI · reported contribution only
57 µgCooking estimate incomplete38%RDI · reported contribution only
4.1 mgCooking estimate incomplete23%RDI · reported contribution only
0.51 µgCooking estimate incomplete21%RDI · reported contribution only
350 µgCooking estimate incomplete88%RDI · reported contribution only
20.3 mgCooking estimate incomplete45%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed with measured ingredients, practical timings and explicit doneness cues. Ingredient identity evidence does not certify allergen-free manufacture.

MorselMetrics everyday basics · MorselMetrics original recipe content

Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.

Calculation assumptions & recipe adaptations

Estimated from weighed edible ingredients using existing AFCD records. Peas are weighed cooked and drained; bread before toasting. All cheese, oil, lemon and salt are counted. Generic bread may contain other allergens; check the chosen label.

  • Wholemeal bread, about two slices: Whole-recipe edible weight.
  • Green peas, cooked from frozen and drained: Whole-recipe edible weight.
  • Cheddar cheese, grated: Whole-recipe edible weight.
  • Olive oil: Whole-recipe edible weight.
  • Lemon juice: Whole-recipe edible weight.
  • Table salt: Whole-recipe edible weight.
  • Ground black pepper: Whole-recipe edible weight.

AFCD attribution, data & methods

Food matches used for nutrition
  • Wholemeal bread, about two slices: Bread, from wholemeal flour
  • Green peas, cooked from frozen and drained: Pea, green, frozen, boiled, drained
  • Cheddar cheese, grated: Cheese, cheddar, natural, regular fat
  • Olive oil: Oil, olive
  • Lemon juice: Juice, lemon
  • Table salt: Salt, table, non-iodised
  • Ground black pepper: Pepper, black, ground