Recipe and photograph – Dr Joan Ransley

Peas are a good source of dietary fibre and some complex carbohydrates which gut microbes thrive on. Avocados also provide dietary fibre and a rich mix of micronutrients needed for health. Sourdough bread is made using a long fermentation method which helps breakdown gluten and some of the carbohydrates to make it more digestible. If you are sensitive to the FODMAPs in pulses and avocados just spread a small amount on the toast and see how you get on or, try the alternative below.

Place the frozen peas in pan and cook in a little boiling water for five minutes. Drain and leave to cool.

Cut the avocado in half, remove the stone and scrape out the flesh taking care to extract the thin, very green layer next to the skin. Place the avocado, peas and half the lime juice in the bowl of a food processor and blitz for 30 seconds. The mixture does not have to be completely smooth.

Add the crumbled feta cheese and chopped mint to the bowl of the food processor. Pulse the mixture until well mixed. Season to taste and add more lime juice if needed.

Spread each slice of toast with a generous amount of pea, avocado and feta mixture. Arrange on a plate, top with a poached egg and garnish the dish with pea shoots.


Cooks tip – How to a poach egg

Fill a large shallow pan with water, bring to the boil and add the vinegar. Lower the heat so the water is just simmering.

Crack each of the four eggs into a saucer and lower the eggs into the simmering water one by one.

Cover the pan with a lid and leave for three minutes.

Remove the lid and check to see if the whites are set. Otherwise cook for a little longer. Lift the eggs out of the pan with a slotted spoon and drain on kitchen paper before placing on the top of pea and avocado toast.

Gluten free bread can be substituted for sourdough.

Grill tomatoes with crumbled feta cheese and chopped basil if you are following the Low FODMAP diet.

 Per Serving (167g)Per 100g
Calories (kCal/KJ)270 / 1128162 / 674
Protein (g)14.38.5
Fat (g)17.110.2
Saturated Fat (g)5.83.5
Carbohydrate (g)15.99.5
Sugar (g)2.81.7
Fibre (g)3.52.1
Sodium (mg)409245
Salt Equivalent (g)1.020.61
FODMAPsLow FODMAPS across all ingredients
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