Peas Recipe & Nutrition | Precision Nutrition's Encyclopedia of Food

Peas

Peas

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At a Glance

Green peas are small, round legumes that grow in pods. They contain protein, fiber, vitamins such as C, A, K and folate, and minerals including calcium and magnesium. Canned and frozen peas are available year-round, but fresh peas are a special treat, available during the summer months. Fresh peas must be shelled before eating (the pods are inedible). Peas cook quickly: they can be steamed or boiled in just a few minutes. Eat them on their own, include them in a salad, or add to your favorite vegetable dish.

Overview

Green peas are a type of legume that grow in inedible pods.

Identification

Green peas are small and round and encased in an inedible green pod. The pods measure about 2-3 inches in length and are filled with a single row of 2-10 light green coloured peas.

Nutrition Info

One cup of green peas has about 117 calories, 7.9g of protein, 21.0g of carbohydrates, 7.4g of fiber, 8.2g of sugar, and 0.6g of fat.

Green peas are rich in vitamins C, A, K, and folate. They are also a good source of minerals such as calcium, magnesium, phosphorus, and potassium.

 

Selection

When purchasing fresh green peas, look for pods that are visibly loaded with peas and heavy in hand. Avoid yellow pods or those with wrinkled surfaces.

You can also buy canned or frozen green peas. If purchasing canned, make sure the can is not damaged and look for a low sodium variety. If buying them frozen, make sure the bag is not damaged or open, and that the peas are not frozen into one big clump.

Storage

Store fresh green peas in the fridge for 2-3 days. If you want to freeze your green peas, remove them from the pod and store them in an airtight container. Use frozen green peas within 6 months of freezing.

Preparation

First you will need to shell your peas. To do so, snap the top of the pod off and pull down to remove the string from the seam. Next, split the pod open and run your fingers along the interior to detach the peas. (It’s fun!)

Steaming: 

Once podded, add water to a saucepan and place a steamer basket overtop. Make sure that the water is below the bottom of the steamer basket. Place the fresh peas in the steamer basket and place the basket in the saucepan over the boiling water. Cover the saucepan with a lid and allow to steam 2 minutes. You’ll know the peas are done cooking when they are crisp, tender, and bright green. Remove the steamer basket from the saucepan and serve.

Boiling:

If you don’t have a steaming basket and prefer to boil the peas, simply bring water to a boil in a saucepan and add the peas. Boil for 2-3 minutes until crisp, tender, and bright green. Once done, drain the peas and enjoy!

Other cooking methods:

You can also stir-fry fresh peas, or microwave them in a bit of water. 

Recipe: Green Pea and Veggie Muffins

Peas

These savoury muffins are delicious and make for the perfect snack whether you are at home or on the go.

Ingredients

frozen cauliflower (about 4 cups)
500g
egg whites (or 12 eggs)
3 cups
vegetable broth
1.5 cups
frozen corn
1 + 1 cup
frozen green peas
1 + 1 cup
frozen edemame
1 cup
spinach
3 cups
garlic (optional)
1 clove
vegetable spice mix
generous amount

Directions

Prep Time: 20 minutes   Cook Time: 40 minutes   Yield: 24 muffins

Put the cauliflower into a large microwave safe bowl and microwave until no longer frozen.

Next, put the egg whites, cauliflower, edamame, spinach, first cup of peas, first cup of corn, and chopped up garlic clove (if using) into your blender or food processor and blend until very smooth.

Transfer the contents of the blender to a large mixing bowl. Add the remaining ingredients and stir well.

Using a ladle, scoop the batter into two greased muffin pans. Fill each muffin cup ¾ full only as they will rise slightly when baking.

Bake at 350F for 40 minutes or until the top is golden brown and a toothpick comes out clean.

Let cool and store in fridge for up to 5 days. You can also freeze these and reheat when ready to eat.

Enjoy!

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At a Glance

Green peas are small, round legumes that grow in pods. They contain protein, fiber, vitamins such as C, A, K and folate, and minerals including calcium and magnesium. Canned and frozen peas are available year-round, but fresh peas are a special treat, available during the summer months. Fresh peas must be shelled before eating (the pods are inedible). Peas cook quickly: they can be steamed or boiled in just a few minutes. Eat them on their own, include them in a salad, or add to your favorite vegetable dish.