The Easy, Protein-Packed Lunch for Busy Days: Harissa Sardines & Pea-Avo Toast
Looking for something a little more interesting than your usual lunchtime toast? This spicy harissa sardine and pea-avocado smash is the kind of recipe you'll want to keep on rotation. Creamy avocado, sweet peas, punchy harissa and plenty of lemon, all piled onto crunchy sourdough. It's satisfying, nutritious and requires next to no cooking.
Taken from registered nutritionist Sophie Gastman's (@sophiethenutritionist) debut cookbook, Find Your Healthy, the recipe reflects her refreshingly practical approach to eating well. Think simple ingredients, clever store-cupboard staples and meals that fit around real life rather than the other way around.
And if you've never considered sardines for lunch, this might just change your mind. They're an affordable source of omega-3 fatty acids, while the edible bones also provide calcium.
Serves: 1–2
Difficulty: Easy
Perfect for: Quick lunches and working-from-home days
Dietary: Dairy-free
Ingredients
For the pea-avo smash
80g frozen peas, defrosted
¼ ripe avocado, peeled and stoned
1 tbsp tahini
Juice of ½ lemon
1 small garlic clove, roughly chopped
1 tsp za'atar
A pinch of pul biber or chilli flakes (optional)
1 tsp roughly chopped fresh coriander
1 tsp roughly chopped fresh parsley
Salt and pepper, to taste
For the harissa sardines
120g tin sardines in water, brine or oil, drained
1 small garlic clove, grated
2 tbsp rose harissa paste
Juice of ½ lemon
A small handful of fresh coriander, chopped
To assemble
1 thick slice of sourdough, toasted (gluten-free if needed)
Radishes, thinly sliced
Balsamic glaze or pomegranate molasses (optional)
Method
1. Make the pea-avo smash
In a small food processor or blender, combine the peas, avocado, tahini, lemon juice, garlic, za'atar and pul biber or chilli flakes, if using. Add the fresh herbs and pulse to combine. Season with salt and pepper.
2. Prepare the harissa sardines
Lightly mash the drained sardines with a fork, then stir through the grated garlic, harissa paste, lemon juice, coriander and a pinch of pepper.
3. Assemble
Spread the pea-avo smash generously over the toasted sourdough. Add the sliced radishes for crunch, followed by the harissa sardines. Finish with a drizzle of balsamic glaze or pomegranate molasses, slice in half and serve.
Recipe by Sophie Gastman, from Find Your Healthy, published by Ebury Press.
Find Your Healthy by Sophie Gastman
Healthy eating the whole family can enjoy, without the food fads or complicated rules.
Registered nutritionist Sophie Gastman shares 100 science-backed, flavour-packed recipes, from Chicken Panzanella with Crumpet Croutons to Salted Date and Pecan Blondies, making nutritious family meals anything but boring.