Discover top tips on how to cook with peas and their amazing nutrition and health benefits. From simple recipes to nutritional perks, learn how this versatile veggie and legume can boost your meals and well-being.
Why not give “peas” a chance? Peas are a versatile and nutritious ingredient that can be easily incorporated into a wide variety of dishes. Whether you’re adding them to soups, salads, or stir-fries, peas provide a pop of color, earthy flavor, crunchy texture, and vibrant health benefits. Packed with vitamins, minerals, and plant-based protein, peas are a great addition to any diet. In this guide, I’ll show you how to cook with peas and explore the many health benefits they offer, from supporting heart health to boosting your immune system. Get ready to enjoy peas in new and exciting ways while reaping the rewards of their nutritional power!
More About Peas
The good, old-fashioned green pea (also known as garden pea) is possibly one of the most underestimated vegetables in the universe. Peas might be as familiar and comfortable to you as apple pie, dating back to your childhood—first as pureed baby peas, then as a neat pile of frozen peas on your dinner plate, and as round green orbs floating around in your vegetable soup. But the humble pea is an affordable, easy, and delicious nutrition powerhouse.
Peas are the rare vegetable classified in the legume family (along with soybeans and other dried beans, lentils, and peas). When you eat them fresh, such as green peas, snap peas, and snow peas, they are considered a vegetable. When you eat them dried (i.e., chickpeas, black-eyed peas, split peas), they are more concentrated in nutrients and count as a legume or plant protein. In fact, you can eat the whole pea—from stem to leaf to flower! Check out my pea tendril salad here.
Tender, sweet peas are one of the first vegetables to appear in home gardens and farmers markets. In fact, I picked peas just a couple of weeks ago in my garden to stir into a sauté. I love to eat green peas as fresh and minimally processed as possible. My mother used to make a dish called new peas and potatoes, which I featured in my book The Plant-Powered Diet. It was a recipe that harkened back to her childhood on the farm, when her mother would pick the first harvest of tender new potatoes and peas, and simply boiled them together and served them in a white sauce. Such comfort food! Fresh peas are available in the spring time, but you can also enjoy them frozen or canned all year long. You will always find a bag of frozen peas in my freezer to include in everything, from soups and stews to curry dishes and casseroles.
Nutrition Highlights of Peas
Each serving of fresh peas is dense in nutrition, raking in fiber (4 grams), protein (4 grams), vitamin A (18% DV), vitamin C (13% DV), vitamin K (24% DV), thiamin (15% DV), and folate (12% DV), as well, as phytochemicals linked with health-protection.
- Rich in Protein: Peas are a great plant-based protein source, making them perfect for vegetarians and vegans looking to boost their protein intake.
- High in Fiber: Packed with dietary fiber, peas help promote healthy digestion, regulate blood sugar levels, and keep you feeling full longer.
- Loaded with Vitamins: Peas are rich in essential vitamins, including Vitamin A, Vitamin C, and Vitamin K, all of which support immune health, skin health, and proper bone function.
- Mineral Power: Peas provide important minerals like iron, magnesium, and potassium, which are crucial for maintaining energy levels, muscle function, and heart health.
- Phytochemical-Rich: Peas contain antioxidant compounds that help reduce inflammation and protect your body from oxidative stress, promoting overall health.
Top 5 Ways to Use Peas
Why don’t you take an opportunity to enjoy peas right now? These sweet, tender little gems are so delicious in numerous ways. Check out these Top 5 Ways to Use Peas in your kitchen and get cooking today!
1. Blend Peas into Your Hummus
I just love creative takes on hummus. And blending in peas adds an earthy warm flavor, powerful nutrition kick, and pretty pale green color. Just check out my recipe for Green Pea Hummus, and serve it with whole grain pita, fresh veggies, or as a spread on a sandwich or wrap.
2. Toss Peas into a Salad
3. Cook Peas in a Stir-Fry
4. Soup it Up with Peas!
Go ahead and try out one of my most popular recipes starring peas, this Tofu Kale Power Bowl with Tahini Dressing. And don’t forgot to watch my cool video on how to build this power bowl for your next healthy, delicious meal.
Top 10 Pea Recipes
Try even more of my all-time favorite pea recipes!
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