Sprouted pea and avocado toast
Sprouted pea and avocado toast is a modern, plant-based twist on classic avocado toast, featuring a base of sprouted green peas (often in a mashed or pureed form) topped with sliced or mashed avocado on toasted bread. It typically includes ingredients like lemon juice, salt, pepper, and sometimes seeds or microgreens for added texture and flavor. This dish is a contemporary creation, popular in health-focused cafes and home kitchens worldwide, particularly in Western countries with strong wellness food trends.
🍽️ Nutrition at a glance
This dish is balanced in macronutrients, offering a good mix of complex carbohydrates from the bread and sprouted peas, healthy fats from the avocado, and plant-based protein. It's rich in fiber, vitamins (like K, C, and folate), and minerals (like potassium and magnesium), with a rough calorie ballpark of 350-450 kcal per serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 12 g |
| Carbs | 35 g |
| Fat | 22 g |
| Fiber | 14 g |
| Sugar | 4 g |
| Sodium | 320 mg |
| Potassium | 650 mg |
| Vitamin K | 45 mcg |
| Folate | 120 mcg |
| Vitamin C | 15 mg |
| Magnesium | 50 mg |
| Iron | 2.5 mg |
| Zinc | 1.8 mg |
| Vitamin B6 | 0.3 mg |
Per 1 serving (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
Sprouted peas are nutritionally unique because the sprouting process increases the bioavailability of nutrients like iron and zinc while reducing anti-nutrients, making them easier to digest. Culturally, this dish reflects the fusion of traditional sprouting techniques (common in many cuisines for enhancing nutrition) with the global avocado toast trend, symbolizing a modern emphasis on functional, whole-food ingredients.
