creamy peas on toast—with both the classic version and an anti-inflammatory upgrade.
🥖 Creamy Peas on Toast (Classic Recipe)
⏱ Time: 20 minutes
🍽 Serves: 2
🧾 Ingredients
- 1 ½ cups green peas (fresh or frozen)
- 2 slices bread (thick-cut)
- 1 tbsp butter
- 1 tbsp flour
- ¾ cup milk
- 2 tbsp grated Parmesan cheese (optional)
- 1 small garlic clove (minced)
- Salt, to taste
- Black pepper, to taste
- 1 tbsp chopped parsley (optional)
👩🍳 Instructions
1. Toast the bread
- Toast until golden and crisp (pan, toaster, or oven).
- Set aside.
2. Cook the peas
- If frozen, boil or steam for 2–3 minutes until tender.
- Drain and set aside.
3. Make the creamy sauce
- Melt butter in a pan over medium heat.
- Add garlic and cook for ~30 seconds.
- Stir in flour and cook 1 minute (this makes a roux).
- Slowly whisk in milk to avoid lumps.
- Simmer until thickened (2–3 minutes).
4. Combine
- Add peas to the sauce.
- Stir in Parmesan (if using).
- Season with salt and black pepper.
5. Assemble
- Spoon the creamy peas over toast.
- Sprinkle parsley and extra pepper on top.
🌿 Anti-Inflammatory Version (Healthier Upgrade)
🔄 Ingredient swaps
- Use extra virgin olive oil instead of butter
- Replace flour with whole wheat flour or skip and reduce sauce
- Use unsweetened almond or oat milk
- Choose whole grain or sourdough bread
- Add:
- ½ tsp turmeric
- Extra garlic
- Squeeze of lemon juice
🧾 Ingredients (Adjusted)
- 1 ½ cups peas
- 2 slices whole grain or sourdough bread
- 1 tbsp olive oil
- 1 tbsp whole wheat flour (optional)
- ¾ cup plant-based milk
- 2 cloves garlic
- ½ tsp turmeric
- 1 tsp lemon juice
- Salt & black pepper
- Fresh parsley
👩🍳 Instructions (same method, slight tweaks)
- Use olive oil instead of butter
- Add turmeric when making the sauce
- Finish with lemon juice for brightness
💡 Tips
- For extra protein: add a poached egg on top
- For more flavor: add sautéed mushrooms or spinach
- For creamier texture without dairy: blend a few peas into the sauce