Give peas a chance. No, really—it will give you some peace of mind to know that peas are a great source of protein and complex carbohydrates, so adding these versatile legumes to your menu is a healthy choice you’ll be glad you made, whether you decide to steam them, boil them, or add them to a soup, salad, or casserole.
Because of their versatility and nutrient density, peas have been a dietary staple for cultures throughout history, including ancient civilizations as far back as 10,000 years ago. Today’s green peas come in many different varieties, including garden peas, sugar snap peas, and snow peas, though garden peas are what most people think of when they think of green peas, where the edible peas grow inside a non-edible pod. (By contrast, sugar snap peas and snow peas both grow inside edible pods.)
Peas may not be as rich in plant-based protein as other legumes, such as black beans or lentils, but they still deliver a hearty 8 grams per 1-cup serving. They are also full of complex carbohydrates to deliver long-lasting energy for your body, with 21 grams of carbohydrates per cup, including 8 grams of fiber for healthy digestion. Although peas do have a mildly sweet flavor thanks to their natural sugars, the fiber content slows down your digestion, making them a low-glycemic food and a good choice for people watching their insulin levels.
Active individuals will want to take note of the minerals in peas, which can help improve physical performance and recovery from intense training. Peas have iron, which your body uses to form hemoglobin and transport oxygen to all the cells in your body, plus potassium, an electrolyte mineral your body uses to maintain proper fluid balance and healthy muscle function.
Peas are also rich in vitamins C, K, and A, as well as several types of B vitamins. The vitamin C content will help your body absorb some of the iron content that peas contain, and vitamin K will benefit your bone health and blood health. Vitamin A, in the form of the compound beta carotene, benefits your immune function and skin health.
As for those B vitamins, peas specifically contain thiamin (B1), riboflavin (B2), niacin (B3), vitamin B6, and folate (B9), all of which are important if you’re going to convert food to energy to fuel daily activities.
Although canned peas and frozen peas are popular options for many consumers, fresh peas—either still in their pods or shelled—will have the best flavor and texture. Look for peas or pods that have a vibrant, medium green color. Avoid any peas that are yellowish or dark green, or have splotches of gray on them. Ideally, the pod should feel smooth and firm, with the peas nicely filling out inside so there’s no rattling sound when the pod is shaken. If you’re buying shelled peas, you should use them as soon as possible (ideally, the same day). Peas still in their pod can be stored in a perforated bag in the refrigerator for up to five days.
Although peas make an appetizing side dish all on their own, you can make them the star of an enticing dish, such as mushroom and pea risotto or a type of curry known as aloo matar.
Mushroom and Pea Risotto
Ingredients
- 1 1/2 cups rice
- 2 cups cremini mushrooms
- 1 cup green peas, shelled
- 1 small onion
- 2 cloves garlic
- 4 cups vegetable broth
- 1 cup dry white wine
- 2 tablespoons olive oil
- 2 tablespoons salted butter
- 1/2 cup grated parmesan
- 1 teaspoon dried thyme
In a large skillet, warm the olive oil over medium heat. Chop the onion and mince the garlic, then add to the oil and allow to cook until soft and fragrant. Slice the mushrooms and add to the skillet, allowing them to release moisture and brown slightly. Add rice and stir, allowing the rice grains to toast lightly. Pour the white wine into the skillet and allow the rice to cook in it. Once the wine is absorbed, add the vegetable broth 1 cup at a time, stirring and allowing the rice to absorb the liquid before adding the next cup. Once the rice has absorbed the broth, stir in the peas, and allow to simmer for approximately 10–15 minutes or until the peas are soft. Add in the butter and grated parmesan, stirring until the risotto becomes creamy. Remove from the heat and keep warm until ready to serve.
Aloo Matar
Ingredients
2 cups green peas, shelled
- 2 large potatoes
- 1 large onion
- 2 cloves garlic
- 1-inch segment of ginger
- 1 can (14 ounces) diced tomatoes
- 1 can (14 ounces) coconut milk
- 2 tablespoons olive oil
- 1 teaspoon cumin seeds
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- 1/2 teaspoon garam masala (Indian spice blend)
Begin by peeling and dicing the potatoes. Chop the onions and mince the garlic and ginger. Set aside. Warm the olive oil in a large skillet over medium heat. Add the cumin seeds and let them sizzle before adding the garlic, onion, and ginger. Cook for a few minutes until soft and fragrant. Add ground cumin, ground coriander, turmeric, paprika, and garam masala to the skillet and stir to combine with the garlic, onion, and ginger. Slowly add the diced potatoes and coat thoroughly with the spiced oil. Let them cook for about five minutes so they lightly brown. Pour in diced tomatoes with their juice. Cover the skillet and allow the potatoes and tomatoes to cook for about 10–15 minutes. Remove cover and add the green peas. Allow the vegetables
to cook for another 10 minutes, adding small amounts of water if necessary. Peas and potatoes should be tender but not mushy. Add the coconut milk and allow to simmer for five minutes. Serve hot alongside rice or toasted naan bread.
