Peas are an often overlooked source of both soluble and insoluble fibre, helping to support digestive regularity and nourish beneficial gut bacteria. Avocado adds further fibre alongside heart-healthy monounsaturated fats, helping the meal feel satisfying and balanced. Fresh coriander, garlic and lemon bring extra plant variety and polyphenols, while toasted seeds add crunch as well as other minerals and an additional fibre boost.
Served on sourdough, this recipe offers a variety of fibres that help support a healthy gut environment. Ready in under 15 minutes, this colourful toast works beautifully for breakfast, lunch or a light meal to enjoy while you wait for your Symprove shot to settle!
Serves: 2
Prep time: 10 minutes
Cook time: 5 minutes
Plant points: 7
Ingredients
4 slices sourdough bread
200g frozen peas, thawed
1 bunch fresh coriander, leaves and stem (10-15g)
1 garlic clove
1 tbsp lemon juice
1 tbsp extra virgin olive oil
Salt and pepper
4 tbsp mixed seeds/pine nuts
Half avocado, sliced
Optional toppings:
1 tbsp pomegranate seeds
¼ tsp chilli flakes
1 tbsp yogurt of choice
Method
Add the thawed peas, fresh coriander, garlic, lemon juice, olive oil and some salt and pepper to a blender or food processor and blend to a chunky paste.
Heat a non-stick frying pan and add the mixed seeds/pine nuts. Toast on a medium high heat for 5 minutes until turning golden (careful not to let them burn!).
Top the toast with the smashed peas, sliced avocado and toasted seeds. Add on some pomegranate, chilli flakes and some yogurt too if you like!
Hungry for more? Dig into more gut-friendly recipes.
Does eating plants really support your gut microbiome? Registered Nutritionist Rhiannon Lambert shares the science.
