Lunch

Broad Bean and Mint Smash on Toast

Name: Broad Bean and Mint Smash on Toast
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 200 g Broad beans, podded; A handful, chopped Fresh mint; Juice of half Lemon juice; Of half a lemon Lemon zest; 8 g Olive oil; 1 clove, about 3 g Garlic; 2 slices, about 100 g Sourdough; A pinch Chilli flakes; To taste Salt

Broad beans crushed with mint, lemon, garlic and olive oil, piled on toasted sourdough with chilli flakes. Beans and bread; nothing dairy. 20 g of protein for 476 kcal.

Calories: 476kcal
Protein: 20g
Fat: 10g
Carbs: 71g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Broad beans, podded200 g
Frozen are fine and are what this is written for.
Fresh mintA handful, chopped
Lemon juiceJuice of half
Lemon zestOf half a lemon
Olive oil8 g
Garlic1 clove, about 3 g
Sourdough2 slices, about 100 g
Chilli flakesA pinch
SaltTo taste

Method

Boil the beans for three minutes, drain and cool under the tap. Pop them out of their grey skins if you have the patience; the bright green inside is better, but it is not compulsory.
Crush with a fork, or pulse briefly in a blender, with the oil, half the garlic, lemon zest and juice, mint and salt. Keep it rough.
Toast the sourdough, rub it with the cut side of the remaining garlic and pile the smash on. Chilli flakes over the top.

Worth knowing

Skinning the beans takes ten minutes and changes the texture from mealy to creamy. Do it if you have the time and skip it if you do not.
Two slices of sourdough are 240 kcal and half the plate. One slice with the whole smash on it is a lighter lunch at the same protein.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.