Smashed Pea Breakfast Bowl

A deconstructed ‘Big Breakfast’, compactly served in a bowl! A very nutrient rich meal – we call it a big breakfast bowl but this meal is delicious enough for any time of the day.

Dairy freeNut freeVegetarianEasyBreakfast
Smashed Pea Breakfast Bowl
5 min prep
10 min cook
4 serves
2.2 serves of veg
  • 12 trussed cherry tomatoes
  • 2 tsp olive oil
  • 1 cup frozen corn kernels
  • 2 cups frozen garden peas
  • Finely grated zest of 1 lemon
  • 8 slices lightly toasted sourdough baguette*
  • 8 eggs
  • Pea tendrils and micro herbs, for garnish

*To make gluten free: replace sourdough baguette with gluten-free baguette alternate.

  1. In a medium saucepan, cook the eggs until soft boiled (approximately 8 minutes)
  2. In a large non-stick frypan, heat the oil. Add the peas into the heated frypan and stir occasionally for 2-3 minutes or until peas have softened. Remove from heat, allow to cool slightly in a flat bowl and then smash the peas with a fork.
  3. Add the corn and tomatoes to the non-stick frypan and cook on medium-high for 5 minutes or until corn is lightly charred and tomatoes have started to blister. Stir occasionally. Remove and keep warm.
  4. Assemble tomatoes, charred corn, smashed peas, and bread in serving bowls. Top with soft boiled egg. Garnish with pea tendrils, herbs, lemon zest, and a sprinkling of pepper. Serve immediately.

Serving suggestion: Vegetables can be swapped for other vegetables you have on hand, such as mushrooms, baby spinach, asparagus or avocado.

Storage: Smashed Pea Breakfast bowls are best enjoyed immediately after preparation.

Kids in the kitchen tips: Depending on your child’s age and skill, they can help measure the ingredients and smash the peas.

Important

When preparing this recipe:

  • Double check the food label ingredient list for any allergens each time you purchase it.
  • Prevent any allergen contamination during preparation, cooking, and serving with proper hygiene and avoiding cross-contact with allergens.

Nutritional Facts

Serving size: 317g Per serving Per 100g
Energy (kJ) 1836 580
Fat (g) 12.5 3.9
Saturated fat (g) 2.8 0.9
Carbohydrates (g) 52.6 16.6
Sugars (g) 7.8 2.5
Fibre (g) 8.7 2.8
Protein (g) 24.1 7.6
Sodium (mg) 463 146.2

Acknowledgement

Recipe originally published by Nutrition Australia and created by Birds Eye, adapted by Health and Wellbeing Queensland.

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