Fresh Pea
Pisum sativumClinical Encyclopedia
Fresh peas are nutrient-dense legumes that provide a good source of vitamins, minerals, and dietary fiber. They are low in calories and high in protein, making them an excellent addition to a balanced diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Fresh peas can be eaten raw, steamed, or added to salads and stir-fries. Cooking them lightly preserves their nutrients.
Smart Selection & Storage
Choose fresh peas that are bright green and firm to the touch. Avoid those that are dull or have brown spots.
Store fresh peas in the refrigerator in a breathable bag. Consume within a week for optimal freshness.
Myths vs Realities
Healthy Recipes
Fresh Pea and Mint Quinoa Salad
A refreshing salad combining the sweetness of fresh peas with the coolness of mint and the nuttiness of quinoa, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 1 cup fresh peas
- 1/4 cup chopped fresh mint
- 1/4 cup diced cucumber
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, fresh peas, chopped mint, and diced cucumber.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Creamy Fresh Pea Soup
A velvety soup made with fresh peas and coconut milk, offering a rich flavor while being dairy-free and nutritious.
- 2 cups fresh peas
- 1 cup vegetable broth
- 1/2 cup coconut milk
- 1 small onion, chopped
- 2 cloves garlic, minced
- Salt and pepper to taste
- Fresh mint for garnish
- 1. In a pot, sauté the onion and garlic until translucent.
- 2. Add the fresh peas and vegetable broth, and bring to a boil. Simmer for 10 minutes.
- 3. Blend the mixture until smooth, stir in the coconut milk, season with salt and pepper, and serve garnished with fresh mint.
Fresh Pea and Feta Stuffed Avocados
Nutritious avocados filled with a zesty mixture of fresh peas and feta cheese, making for a satisfying and healthy snack or appetizer.
- 2 ripe avocados
- 1 cup fresh peas
- 1/2 cup crumbled feta cheese
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Halve the avocados and remove the pit.
- 2. In a bowl, mash the fresh peas with feta, lemon juice, olive oil, salt, and pepper.
- 3. Spoon the pea mixture into the avocado halves and serve immediately.
Fresh Pea and Basil Pesto Pasta
A vibrant twist on traditional pesto, this pasta dish features fresh peas and basil for a burst of flavor and nutrients.
- 2 cups fresh peas
- 1 cup fresh basil leaves
- 1/4 cup pine nuts
- 1/4 cup grated Parmesan cheese
- 1/2 cup olive oil
- 8 oz whole wheat pasta
- Salt and pepper to taste
- 1. Cook the whole wheat pasta according to package instructions; drain and set aside.
- 2. In a food processor, blend fresh peas, basil, pine nuts, Parmesan, olive oil, salt, and pepper until smooth.
- 3. Toss the pasta with the pea pesto and serve warm.
Fresh Pea and Carrot Fritters
Crispy and delicious fritters made with fresh peas and carrots, perfect for a healthy snack or side dish.
- 1 cup fresh peas
- 1 cup grated carrots
- 1/2 cup chickpea flour
- 1 egg
- 1/4 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix fresh peas, grated carrots, chickpea flour, egg, cumin, salt, and pepper until well combined.
- 2. Heat olive oil in a skillet over medium heat and drop spoonfuls of the mixture into the pan.
- 3. Fry until golden brown on both sides, then drain on paper towels and serve warm.
Fresh Pea and Spinach Smoothie
A nutrient-packed smoothie that combines fresh peas and spinach with banana for a refreshing and energizing drink.
- 1 cup fresh peas
- 1 cup fresh spinach
- 1 banana
- 1 cup almond milk
- 1 tablespoon honey (optional)
- 1. In a blender, combine fresh peas, spinach, banana, almond milk, and honey.
- 2. Blend until smooth and creamy, adjusting the consistency with more almond milk if needed.
- 3. Serve immediately in a chilled glass.
Roasted Fresh Pea and Sweet Potato Salad
A hearty salad featuring roasted sweet potatoes and fresh peas, tossed with a light vinaigrette for a satisfying meal.
- 2 cups diced sweet potatoes
- 1 cup fresh peas
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- Mixed greens for serving
- 1. Preheat the oven to 400°F (200°C) and toss sweet potatoes with olive oil, salt, and pepper. Roast for 25 minutes.
- 2. Add fresh peas to the baking sheet and roast for an additional 5 minutes.
- 3. In a bowl, whisk together balsamic vinegar, salt, and pepper, then toss with the roasted vegetables and serve over mixed greens.
Fresh Pea and Avocado Toast
A simple yet delicious toast topped with smashed avocado and fresh peas, perfect for breakfast or a light lunch.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup fresh peas
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mash the avocado and mix in fresh peas, lemon juice, salt, and pepper.
- 3. Spread the mixture on the toasted bread and sprinkle with red pepper flakes before serving.
Fresh Pea and Chickpea Curry
A flavorful and healthy curry made with fresh peas and chickpeas, simmered in coconut milk and spices for a comforting meal.
- 1 cup fresh peas
- 1 can chickpeas, drained
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- Salt to taste
- Fresh cilantro for garnish
- 1. In a pot, sauté the onion and garlic until soft, then stir in curry powder.
- 2. Add chickpeas, fresh peas, and coconut milk, and simmer for 15 minutes.
- 3. Season with salt, garnish with fresh cilantro, and serve with brown rice.
Fresh Pea and Egg Breakfast Bowl
A nutritious breakfast bowl featuring fresh peas, poached eggs, and whole grains for a balanced start to your day.
- 1 cup cooked brown rice
- 1 cup fresh peas
- 2 eggs
- 1 tablespoon olive oil
- Salt and pepper to taste
- Chopped chives for garnish
- 1. In a skillet, heat olive oil and sauté fresh peas until tender.
- 2. Poach the eggs in simmering water until desired doneness.
- 3. In a bowl, layer cooked brown rice, sautéed peas, and top with poached eggs. Season with salt, pepper, and garnish with chives.
Frequently Asked Questions (FAQ)
Are fresh peas a good source of protein?
Yes, fresh peas contain about 5.4 grams of protein per 100 grams, making them a good plant-based protein source.
Can I eat fresh peas raw?
Yes, fresh peas can be eaten raw and are often enjoyed in salads for their sweet flavor.
How should I store fresh peas?
Store fresh peas in the refrigerator in a breathable bag to maintain freshness for up to a week.
What are the health benefits of eating fresh peas?
Fresh peas are rich in vitamins, minerals, and fiber, which support digestion, immune health, and may lower the risk of chronic diseases.
How can I incorporate fresh peas into my diet?
You can add fresh peas to salads, soups, stir-fries, or enjoy them as a snack.
Are fresh peas high in carbohydrates?
Fresh peas contain moderate carbohydrates, primarily from natural sugars and fiber.
Do fresh peas have any allergens?
Fresh peas are generally safe but may cause allergic reactions in individuals sensitive to legumes.
What is the glycemic index of fresh peas?
Fresh peas have a glycemic index of 51, making them a low to moderate glycemic food.