Pea and Fava Bean Mint Toast

Article written and reviewed by Cyrus Khambatta, PhD
Published September 17, 2023

This easy to make recipe is filled with lots of protein.

This nutritious and flavorful dish combines the earthy richness of russet or sweet potatoes with the garden-fresh goodness of green peas and fava beans. A hint of mint leaves, a zesty touch of lemon juice, and the savory allure of nutritional yeast come together to create a symphony of tastes that will tantalize your taste buds. Whether you're looking for a quick and satisfying breakfast, a light lunch, or a wholesome snack, this recipe is sure to tick all the boxes.

Green Peas: A Diabetic's Delight - Low GI, High Nutrition!

Green peas, those vibrant green gems, are not only delicious but also packed with essential vitamins and minerals. They are a fantastic addition to a diabetes-friendly diet due to their relatively low glycemic index (GI) and glycemic load (GL), which means they have a milder impact on blood glucose levels compared to high-GI foods.

In terms of nutrients, green peas are a good source of dietary fiber, providing about 4 grams of fiber per 100 grams of peas. Fiber is crucial for people living with diabetes because it helps regulate blood glucose levels by slowing down the absorption of glucose from the digestive tract.

Green peas are rich in vitamins, particularly vitamin C, which is an antioxidant that supports overall health and helps boost the immune system. They also contain vitamin K, which is essential for blood clotting and bone health. Additionally, green peas provide several important minerals, including potassium, which plays a role in blood pressure regulation, and magnesium, which is involved in various metabolic processes.

The glycemic index of green peas is considered low to moderate, typically ranging from 22 to 54, depending on factors like ripeness and cooking method. This means they have a gradual and steady effect on blood glucose levels, helping to prevent spikes. Moreover, the glycemic load of green peas is relatively low, making them a suitable choice for those looking to manage their blood glucose levels effectively.

In summary, green peas are not only nutritionally rich but also a diabetes-friendly food due to their low-GI and low-GL characteristics. They can be a valuable part of a balanced diet for individuals living with diabetes, offering a range of vitamins and minerals while helping to maintain stable blood glucose levels.

Celebrating Fava Beans: A Diabetic's Nutrient-Packed Ally!

Fava beans, also known as broad beans, are a nutritional powerhouse that can be particularly beneficial for individuals living with diabetes. These legumes are not only delicious but also offer a wide range of essential vitamins and minerals, making them a valuable addition to a diabetes-friendly diet.

Fava beans are an excellent source of dietary fiber, with approximately 7 grams of fiber per 100 grams of beans. This high fiber content aids in stabilizing blood glucose levels by slowing the absorption of sugar from the digestive tract, promoting a gradual rise in blood glucose levels.

In terms of vitamins, fava beans are rich in various B vitamins, including folate (vitamin B9), which is essential for DNA synthesis and cell growth. They also contain vitamin K, which is vital for blood clotting and bone health. Moreover, fava beans provide vitamin C, an antioxidant that supports overall health and immune function.

Mineral-wise, fava beans are notable for their potassium content, which is crucial for regulating blood pressure and muscle function. Additionally, they offer an array of other minerals such as iron, magnesium, and phosphorus, all of which play essential roles in various bodily processes.

When it comes to their glycemic index (GI) and glycemic load (GL), fava beans have a relatively low GI, typically ranging from 26 to 32, and a low GL as well. This means they have a minimal impact on blood glucose levels, making them a sui

Minty Fresh Nutrition: A Diabetes-Friendly Herb with Flavor and Benefits!

Mint, with its refreshing flavor and aromatic qualities, offers more than just a pleasant taste—it also provides various vitamins and minerals that can be beneficial for individuals living with diabetes.

Mint is a good source of vitamins, particularly vitamin A and vitamin C. Vitamin A is essential for maintaining healthy vision and supporting the immune system, while vitamin C is an antioxidant that helps protect cells from damage and promotes skin health. Mint also contains small amounts of vitamin B2 (riboflavin), which plays a role in energy production.

Minerals found in mint include calcium and potassium. Calcium is crucial for strong bones and teeth, while potassium plays a vital role in regulating blood pressure and muscle function. Additionally, mint offers trace amounts of iron, magnesium, and manganese, which contribute to various bodily functions.

Mint can be a beneficial addition to a diabetes-friendly diet for several reasons. First, it is very low in calories and carbohydrates, which means it has a minimal impact on blood glucose levels. 

Second, its refreshing flavor can enhance the taste of meals and beverages without the need for added sugars or high-calorie flavorings. This can be particularly helpful for individuals looking to manage their weight and blood glucose levels.

Mint does not have a glycemic index (GI) or glycemic load (GL) because it is virtually carbohydrate-free. Therefore, it won't cause spikes in blood glucose levels when consumed, making it a safe choice for people with diabetes.

Pea and Fava Bean Mint Toast

Beverly Verwey
Servings 1 person
Calories 429 kcal


  • 6 ounces russet potato or sweet potato
  • 3/4 cup green peas
  • 3/4 cup cooked fava beans
  • 5 mint leaves
  • 1 tbsp lemon juice
  • 1 tbsp nutritional yeast
  • 1/4 tsp ground cloves
  • to taste black pepper


  • Preheat the oven to 400°F.
  • Prepare the potato by cutting it lengthwise into 4 slices. Put the slices on a lined baking sheet and cook for 30 minutes. Once cooked, set aside.
  • Meanwhile, put peas, fava beans, mint leaves, lemon juice, black pepper and nutritional yeast in a food processor and blend until mixture is mostly smooth or to the desired consistency. (I like a more chunky texture of the beans and peas.)
  • Pile the pea/bean mixture on the toast and enjoy.


You can cook the potato slices ahead of time and just warm them up in a toaster or toaster oven.
Try putting the bean/pea mixture on a cooked portobello mushroom.


Calories: 429kcalCarbohydrates: 83.3gProtein: 24.5gFat: 1.5gSodium: 114.2mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.