Green peas, commonly referred to as garden peas or sweet peas, are a well-liked vegetable that has been enjoyed for hundreds of years. They’re known for his or her vibrant green color, sweet flavour, and versatile culinary uses. They’re commonly consumed of their fresh or frozen form. Green peas have a wealthy history and have been cultivated for hundreds of years, with evidence of their consumption dating back to ancient civilizations resembling the Egyptians and Greeks. 

Green peas have a outstanding place within the culinary world, each as a standalone vegetable and as an ingredient in various dishes. They’re a staple in lots of cuisines across the globe, offering a refreshing taste and vibrant color to meals. Green peas may be present in soups, stews, salads, stir-fries, and as a side dish to enrich a wide selection of foremost courses. Their delicate flavour and dietary profile make them a well-liked selection for each skilled chefs and residential cooks alike.

This text goals to explore the assorted facets of green peas, from their health advantages to their culinary uses. So let’s delve into the world of green peas and discover why they’re price incorporating into our day by day lives.

Dietary Profile Of Green Peas 

Green peas have a remarkable dietary profile, offering a spread of essential vitamins, minerals, and dietary fibre. 

In accordance with USDA, 100 grams of raw green peas contain

Water: 78.9 g

Energy: 81 kcal

Protein: 5.42 g

Carbohydrates: 14.4 g

Fibre: 5.7 g

Sugar: 5.67 g 

Fats: 0.4 g

Health Advantages of Green Peas 

Green peas offer a spread of health advantages as a consequence of their nutrient content. Listed here are some notable health advantages related to consuming green peas:

High in Fiber

Green peas are wealthy in dietary fibre, each soluble and insoluble, which contributes to their digestive advantages. As per research fibre promotes healthy digestion by adding bulk to the stool, stopping constipation, and supporting regular bowel movements. It also helps maintain a healthy gut microbiome by providing nourishment for helpful gut bacteria. Healthy gut microbiome is linked to improved digestion, enhanced nutrient absorption, and a reduced risk of digestive disorders resembling diverticulosis and irritable bowel syndrome (IBS).

Excellent Source of Vitamins

Green peas are filled with essential vitamins that contribute to overall health and well-being. They’re particularly wealthy in the next vitamins:

• Vitamin C: Green peas contain a major amount of vitamin C, an antioxidant that supports immune function and collagen synthesis. Research shows that vitamin C also helps protect cells from damage brought on by free radicals and assists in iron absorption.
• Vitamin K: Green peas are a very good source of vitamin K, which is important for blood clotting and plays a task in bone health. Scientific studies show that adequate vitamin K intake contributes to proper bone formation and should help reduce the chance of fractures and osteoporosis.

Abundant in Minerals

Green peas are a very good source of assorted minerals which can be essential for optimal bodily functions. Some minerals present in green peas include:

• Iron: Green peas are a invaluable source of plant-based protein and iron, making them a wonderful option for people following vegetarian or vegan diets. As per studies, Iron is a  mineral needed for the production of hemoglobin and the transport of oxygen within the blood. Adequate iron intake helps prevent iron-deficiency anemia and supports energy production.
• Potassium: Green peas contain potassium, an electrolyte that helps maintain proper fluid balance, supports nerve function, and regulates blood pressure. Research indicates that a weight-reduction plan wealthy in potassium is related to a reduced risk of hypertension and cardiovascular diseases.
• Magnesium: Green peas are a source of magnesium, a mineral involved in greater than 300 enzymatic reactions within the body. Magnesium contributes to muscle and nerve function, blood sugar regulation, and bone health.

Wealthy in Antioxidants

Green peas are filled with antioxidants, that are helpful compounds that help protect the body against oxidative stress and cellular damage brought on by free radicals. These antioxidants, including flavonoids and carotenoids, help reduce inflammation, support the immune system, and should play a task in stopping chronic diseases resembling heart disease and certain kinds of cancer.

Summary 

Green peas offer several health advantages as a consequence of their nutrient content. They’re high in fibre, promoting healthy digestion and a healthy gut microbiome. They’re a wonderful source of vitamins, including vitamin C for immune function and vitamin K for blood clotting and bone health. Green peas are also abundant in minerals like iron, potassium, and magnesium, which support various bodily functions. Moreover, they’re wealthy in antioxidants and supply plant-based protein. Overall, green peas are a nutritious addition to a balanced weight-reduction plan.

Fresh Green Peas Vs Frozen Green Peas 

Culinary Uses of Green Peas

Green peas are highly versatile within the culinary world and may be incorporated right into a wide range of dishes. Listed here are some popular culinary uses of green peas:

1. Side Dishes and Salads
   • Steamed or boiled peas: Easy and nutritious, green peas may be cooked until tender and served as a side dish with a sprinkle of salt and pepper.
   • Pea salad: Green peas may be mixed with other vegetables, resembling cherry tomatoes, cucumber, and red onions, to create a refreshing salad. Toss them with lemon juice, salt, pepper or selection of herbs and spices for added flavour.
2. Soups and Stews
   • Pea soup: Green peas are a classic ingredient in pea soup. They may be pureed for a smooth texture or added whole for a chunkier consistency. Pea soup may be enjoyed hot or cold.
   • Vegetable stews: Green peas may be added to vegetable stews or hearty soups, together with other vegetables like carrots, potatoes, and onions, to create a nutritious and comforting dish.
3. Pasta and Rice Dishes
   • Pasta primavera: Green peas may be added to pasta dishes, resembling pasta primavera, for a burst of color and sweetness. They may be combined with other seasonal vegetables and tossed with a lightweight sauce.
   • Pea risotto: Green peas may be stirred right into a risotto in the course of the cooking process so as to add vibrant color and a touch of sweetness. Pea risotto pairs well with various proteins, resembling grilled chicken or seafood.
4. Stir-Fries and Asian Dishes
   • Stir-fried vegetables: Green peas are commonly included in stir-fried vegetable dishes, adding a pop of color and texture. They may be combined with other vegetables, resembling carrots, bell peppers, and snap peas.
   • Fried rice: Green peas are a classic ingredient in fried rice, providing a touch of sweetness. They may be combined with cooked rice, scrambled eggs, and other vegetables or proteins for a flavorful one-pot meal.
5. Savoury Pies and Tarts
   • Quiches: Green peas may be incorporated into quiches, together with ingredients like cheese, eggs, and herbs, for a delicious savoury filling. Pea and ham quiches are particularly popular.
   • Tart fillings: Green peas may be used as a filling for savoury tarts. Mix them with ingredients like feta cheese, fresh herbs, and caramelized onions for a pleasant flavour combination.
6. Indian and Middle Eastern Cuisine
   • Curries: Green peas are commonly utilized in Indian curries, resembling matar paneer (peas and cheese curry) and aloo matar (peas and potato curry). They add sweetness and texture to the dishes.
   • Rice dishes: Green peas may be added to fragrant rice dishes like biryani or pilaf, lending a burst of color and a subtle sweetness.
7. Snacks and Appetizers
   • Pea hummus: Green peas may be used as an alternative choice to chickpeas in hummus recipes. Mix them with tahini, garlic, lemon juice, and olive oil for a vibrant and nutritious dip.
   • Pea fritters: Green peas may be mashed and combined with herbs, spices, and breadcrumbs to create flavorful fritters. Serve them as a snack or appetizer with a dipping sauce. For healthier variation, attempt to bake or air fry them as a substitute of deep frying.

Easy Indian Recipes Using Green Peas 

The three hottest Indian dishes featuring Peas are:- 

Paneer Matar

Ingredients:- 

1. 200 g Paneer – cut into 1-inch cubes
2. 3/4th cup of Blanched Peas
3. 1 Tbsp of homemade ghee
4. 1 cup cubed Onions
5. 1 ½ cup chopped tomatoes
6. ½ cup yoghurt
7. 1-2 green cardamoms
8. 1 inch ginger smashed
9. 3 cloves garlic chopped
10. 1 inch Cinnamon
11. 1 small bay leaf
12. 6 whole cashews
13. 1 green chili slit
14. ¼ tsp turmeric, 
15. ½ tsp of red chili powder, 
16. 1 tsp of garam masala 
17. ½ tsp of coriander powder
18. A pinch of salt
19. ½ tsp of Kasturi Methi
20. ½ fistful of Coriander leaves. 

Method

• Heat 1/2 Tbsp of ghee in a pan
• When it gets hot add ginger, green chilli, garlic cloves and saute for a minute
• Add 1 cup cubed onions and saute till golden brown ( the raw smell of the onion has to go away)
• Then add the chopped tomatoes, a pinch of salt and 6 cashews and saute for 2-3 min
• Cover the pan. Cook on medium flame until the onions and tomatoes turn mushy. 
• Turn off the stove. 
• Cool the mixture completely. 
• Transfer to a blender jar and add ½ cup yoghurt – mix to a smooth consistency. 

For the Gravy

• Now heat a pan with 1 tsp of gheel, add 1 inch cinnamon and a small bay leaf. 
• Reduce the warmth to low add ¼ tsp turmeric, ½ tsp of red chili powder, 1 tsp of garam masala and ½ tsp of coriander powder
• Mix well and make sure the heat is on low flame in order to not burn the masalas
• Pour within the onion tomato puree and saute for 2-3 mins. Keep stirring often 
• Add the boiled paneer and ¾ cup of green peas 
• Stir in water and convey it to a boil
• Cover and cook on low flame for 5-7 minutes. 
• Add Kasuri methi, cook for 1 more minute and switch off the warmth
• Garnish with Coriander and serve

Matar Nimona

Ingredients–

2 cups green peas

1 tbsp ginger garlic paste

2 minced green chilies

1 tsp cumin seeds

2-3 pinches asafoetida

0.5 tsp garam masala

2 tsp lemon juice

1 tbsp ghee

1 cup water

Salt to taste

Method–

1. Grind peas coarsely and warmth ghee  in a pan

2. Add cumin seeds and allow them to splutter

3. Add green chili, ginger garlic paste, asafoetida and fry for 20-30 seconds

4. Mix in green peas, salt and saute for 3-4 minutes

5. Stir in water and cook for 5-7 minutes.

6. Mix in lemon juice, garam masala and cook for an additional 3-4 minutes

7. Switch off the flame and serve hot with rice or roti

Healthy Peas Pulao

Ingredients:-

1. 0.5 cup Brown rice 
2. 0.5 cup Quinoa
3. 3/4 th cup green peas
4. 1/2 cup thinly sliced onions
5. 1 Tbsp of oil/ ghee
6. 1.75 cups of water
7. Salt as required 
8. 1 tsp cumin seeds
9. 1 inch cinnamon
10. 1 black cardamom
11. 1-2 green cardamom
12. 2-3 cloves
13. 1-2 mace strands
14. 1 medium sized Bay Leaf

Method:-

• Soak washed rice, quinoa for 30-40 minutes and later drain excess water
• Heat oil/ ghee in a pressure cooker, add the cumin seeds and allow them to splutter
• Add whole spices and fry them for 20-30 seconds
• Add the sliced onions and saute until the onions are light golden
• Add the green peas and saute for a minute
• Mix within the drained rice, quinoa and saute for a minute
• Stir in water and salt as required
• Cover and pressure cook until 2-3 whistles 
• Let the pressure cool down by itself after which open the lid of the cooker
• Gently fluff it up with fork and serve it with curry or raita

HealthifyMe Suggestion 

Peas are such a nutrient dense ingredient that adding them to day by day foods only enhances the foods nutrient value. As a matter of fact, peas are so versatile that they may be included in a single’s morning breakfast items (e.g. Poha/ Upma/ Roti’s) to lunch options ( e.g Pulao or Khichdi) to even dinner options (e.g roasts/ soups). The supply of frozen peas allows easy storage, access and usage for weekly menus. So, go ahead and replenish on those peas so that you just get the nutrient boost to your body needs. 

Conclusion 

In conclusion, green peas will not be only a delicious and versatile ingredient in various culinary creations, but additionally they offer quite a few health advantages. Their high fibre content supports digestive health and a healthy gut microbiome, while their abundance of vitamins and minerals contributes to overall well-being. The antioxidants present in green peas help protect against oxidative stress and inflammation, potentially reducing the chance of chronic diseases. Moreover, green peas function a invaluable plant-based protein source, making them an amazing option for people following vegetarian or vegan diets.

Whether enjoyed fresh or frozen, green peas provide a nutritious boost to meals and snacks. Incorporating green peas into your weight-reduction plan can enhance your overall health, support optimal digestion, and supply essential vitamins and minerals. So, next time you’re planning your meals, consider adding some vibrant and nutritious green peas to reap their many health advantages while delighting your taste buds.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to exchange medical advice from professionals. For further information please contact our certified nutritionists Here

Continuously Asked Questions (FAQs)

Q. Are green peas good for weight reduction?

Green peas may be helpful for weight reduction as a consequence of their high fibre and protein content. Fibre helps promote feelings of fullness and reduces overall calorie intake, while protein aids in satiety and helps maintain muscle mass. Including green peas in a balanced weight-reduction plan can contribute to a healthy weight management plan.

Q. What are the advantages of green peas? 

Green peas offer several health advantages. They’re wealthy in fibre, which supports digestive health and a healthy gut microbiome. Also they are a very good source of vitamins C and K, in addition to minerals like iron, potassium, and magnesium. Green peas are filled with antioxidants and function a plant-based protein source.

Q. Are frozen green peas healthy? 

Yes, frozen green peas are a healthy option. They’re typically frozen soon after harvesting, which helps preserve their dietary value. Frozen peas retain their vitamins, minerals, and fibre content. They’re convenient and available year-round, making them a practical selection for incorporating into various dishes.

Q. Are peas good for diabetics? 

Green peas generally is a suitable food selection for people with diabetes. They’ve a comparatively low glycemic index, meaning they’ve a lessl impact on blood sugar levels. Moreover, the fibre in peas slows down digestion and helps regulate blood sugar levels. Nonetheless, portion control and overall carbohydrate intake should still be considered in meal planning for individuals with diabetes.

Q. Do green peas spike blood sugar? 

Green peas have a moderate impact on blood sugar levels. While they do contain carbohydrates, the fibre content in green peas helps decelerate the digestion and absorption of sugars. This may help prevent rapid spikes in blood sugar levels. Nonetheless, individuals with diabetes should monitor their portion sizes and consider their overall carbohydrate intake when including green peas of their meals.

Reference Links 

1. Fiber
   https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

2. Vitamin C in Disease Prevention and Cure: An Overview: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/

3. Vitamin K and Bone Health: A Review on the Effects of Vitamin K Deficiency and Supplementation and the Effect of Non-Vitamin K Antagonist Oral Anticoagulants on Different Bone Parameters
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6955144/

4. Iron: https://ods.od.nih.gov/factsheets/Iron-Consumer/#:~:text=Iron%20is%20a%20mineral%20that,iron%20to%20make%20some%20hormones.

5. Sodium, Potassium and Health: https://www.cdc.gov/salt/potassium.htm#:~:text=By%20lowering%20blood%20pressure%2C%20increasing,can%20raise%20your%20blood%20pressure.