The Wonderful World of Peas

snap pea growing on the vine

 

I’ve discovered that peas are an affordable, easy way to put more nutrients, protein, and fiber into our meals. I enjoy the sensory pleasure of seeing their bright green color, and savoring their refreshing taste and crunch. I also love to munch on raw peas (as a snack), and include peas in soups, casseroles, stir fries, and the sautés I cook at home.

Peas are not actually a vegetable but a small, edible legume and as such they belong to the same family as lentils, chickpeas, beans and peanuts. Peas grow in pods on a vine and once the pod is plump, they are ripe for picking. For more details about Legumes and Pulses read this article from The Harvard  T H Chan School of Public Health.

 

There are Three Main Varieties of Peas

Shell peas (var. sativum): This type of pea has been removed from the fibrous pod, and can be eaten raw or cooked. Some varieties (petite pois) are bred to be picked when small.

shell peas

Edible-podded peas (var. macrocarpon): Eat both the pods and peas together. Often called snap peas (sweet snap peas) or snow peas. The first has plump pods, and the other flat pods. Eat either type raw or cooked.

snap pea

snow peas

Dry peas or field peas (var. arvense): These peas are left on the vine until they mature and harden. Then they are dried and stored. Cook this kind of pea in soup recipes and some other hot dishes.

green pea soup with croutons (made from dried peas)

Peas are Packed with Nutrients

One cup of unsalted, boiled peas has 134 calories and these healthy nutrients:

41 micrograms of vitamin K

101 micrograms of folate

23 milligrams of vitamin C (25% DV)

2 milligrams of zinc

62 milligrams of magnesium

2.5 milligrams of iron

8.6 grams protein

8.8 dietary fiber

25 grams carbs

9.5 grams natural plant sugar

.4 grams fat

low sodium (natural content)

62.4 grams magnesium

Peas Offer Many Health Benefits

Peas Support Digestive Health: Peas are high in fiber, and promote growth of good bacteria, aiding digestion and reducing gastrointestinal issues.

 

Peas Boost Heart Health: They contain minerals like potassium and magnesium, which contribute to healthy blood pressure, while fiber helps lower cholesterol.

 

Peas help Promote Weight Management: The high protein and fiber content in peas keeps you feeling full, aiding in satiety and long-term weight management.

Peas Support Eye and Skin Health: Peas are rich in lutein and zeaxanthin, carotenoids that protect eyes from age-related macular degeneration and cataracts.

 

Peas Help with Blood Sugar Regulation: With a low glycemic index, peas are an excellent choice for stabilizing blood sugar levels.

 

Peas Strengthen Immune System: They provide a significant amount of Vitamin C, vitamin E, zinc, and other antioxidants, supporting overall immune function.

 

Peas are Rich in Plant-Based Protein: Peas are a great source of protein for vegetarians and vegans to help build and repair muscles, bones, and skin.

 

Peas Support Pregnancy: They are a good source of folate, which is crucial for lowering the risk of birth defects. 

 

Note: This information is provided for entertainment

and educational purposes only. It is not intended as medical

or nutritional advice. Please consult with a health pro, if that is

what you seek. 

Peas are a Highly Versatile Legume

 Eat them Raw or Cooked in 

Various Ways

Boil or steam frozen or fresh peas for a bright green veg side. Season with ingredients including salt and pepper, lemon juice, drizzle of olive oil, and fresh or dried herbs and spices.

Quick cook fresh or frozen peas in a Dutch oven for a delightful cup of green spring pea soup. Recipe is from Judee Algazi, the talented real food blogger at Gluten Free A-Z Blog.

Photo from Judee Algazi, Gluten Free A-Z Blog (made from frozen peas)

Roast peas in a casserole or Dutch oven with additional veggies. You may want to include potatoes, tomatoes, onions, carrots, and string beans for a colorful, healthy veggie medley.

Sauté or stir fry peas with brown rice and additional veggies. Add tofu, tempeh, beans, or other legumes for added protein.

Sauté or stir fry pasta or noodles with peas. Here is a link and photo of a creative noodle dish that features peas. It's from Debra Klein ( Certified Health Coach and ACE Certified Personal Trainer). Her recipe is a simple, yummy dish, Vegan Fettuccine Alfredo.

Photo of Vegan Fettuccine Alfredo from Debra Klein

Sauté or stir fry quinoa, couscous, farro, or other whole grain with peas and add any additional veggies you enjoy.

Place raw snap or snow peas on a crudité platter or add snap, snow, or shell peas to a tossed green salad.

Cook dried green or yellow peas (that have been pre-soaked overnight) for a savory pea soup.

For additional SPRING reading see...

Tips to Help Us Gently Detox Our Lives This Spring

Exciting Desert Spring Flowers for Wordless Wednesday

Baby Butter Lettuce and Fennel Spring Salad

🌸

No matter how you serve them, peas are an important legume to consider incorporating into dishes more often. They are economical, easy to prepare, loaded with health promoting benefits, and taste delightful.

Do you enjoy eating peas and what are one or two ways you like to prepare them?

Did you know that peas are so healthy? Please explain.

Which of the prep ideas mentioned in this post are you going to try at home? Please share that info too.

Don't forget to...

Eat more peas please!

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