Pea
Pisum sativumClinical Encyclopedia
Pea provides 81 kcal, 5.4g of protein, 14.5g of carbohydrates, and 5.7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Peas are small, round, green seeds that are packed with nutrients and are a great source of plant-based protein. They are versatile in cooking and can be enjoyed fresh, frozen, or dried.
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
Peas can be eaten raw, steamed, or added to soups and stews. For maximum nutrient retention, steaming is recommended over boiling.
Smart Selection & Storage
Choose peas that are bright green and firm to the touch. Avoid any that are yellowing or have blemishes.
Store fresh peas in the refrigerator in a breathable bag. For longer storage, freeze them after blanching.
Myths vs Realities
Healthy Recipes
Pea and Quinoa Salad
A refreshing salad packed with protein and fiber, featuring vibrant peas and nutty quinoa, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 1 cup fresh peas
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, fresh peas, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Creamy Pea Soup
A velvety smooth soup made with fresh peas and coconut milk, offering a deliciously healthy option for any season.
- 2 cups fresh or frozen 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. Sauté the onion and garlic in a pot until translucent.
- 2. Add the peas and vegetable broth, bringing to a boil, then simmer for 10 minutes.
- 3. Blend the mixture until smooth, stir in coconut milk, season with salt and pepper, and garnish with fresh mint.
Pea and Mint Pesto Pasta
A vibrant twist on traditional pesto, this pasta dish combines peas and mint for a fresh, flavorful meal that's quick to prepare.
- 2 cups fresh peas
- 1 cup fresh mint leaves
- 1/4 cup walnuts
- 1/4 cup parmesan cheese
- 1/2 cup olive oil
- Salt and pepper to taste
- 8 oz whole wheat pasta
- 1. Cook the pasta according to package instructions.
- 2. In a food processor, combine peas, mint, walnuts, parmesan, and olive oil, blending until smooth.
- 3. Toss the pasta with the pesto, season with salt and pepper, and serve warm.
Pea and Feta Stuffed Bell Peppers
Colorful bell peppers filled with a nutritious mixture of peas, feta cheese, and herbs, making for a satisfying and healthy meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked rice
- 1 cup fresh peas
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked rice, peas, feta, olive oil, oregano, salt, and pepper.
- 3. Fill each bell pepper half with the mixture and bake for 25-30 minutes until peppers are tender.
Pea and Avocado Toast
A trendy and nutritious breakfast option, this toast features smashed peas and creamy avocado on whole grain bread.
- 2 slices whole grain bread
- 1 cup fresh peas
- 1 ripe avocado
- 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 with lemon juice, salt, and pepper.
- 3. Spread the avocado on the toast, top with smashed peas, and sprinkle with red pepper flakes.
Pea and Chickpea Curry
A hearty and flavorful curry that combines peas and chickpeas in a spiced coconut sauce, perfect for a comforting meal.
- 1 can chickpeas, drained
- 1 cup fresh or frozen peas
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- Salt to taste
- 1. Sauté the onion and garlic in a pot until soft.
- 2. Add chickpeas, peas, coconut milk, curry powder, and salt, simmering for 15 minutes.
- 3. Serve hot with brown rice or quinoa.
Pea and Sweet Potato Mash
A nutritious side dish that blends sweet potatoes and peas for a colorful and flavorful mash, rich in vitamins and fiber.
- 2 medium sweet potatoes, peeled and cubed
- 1 cup fresh or frozen peas
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Boil sweet potatoes until tender, about 15 minutes.
- 2. Add peas to the pot for the last 5 minutes of cooking.
- 3. Drain, mash together with olive oil, salt, and pepper, and serve warm.
Pea Protein Smoothie
A nutrient-dense smoothie packed with plant-based protein from peas, combined with fruits for a refreshing and energizing drink.
- 1 scoop pea protein powder
- 1 banana
- 1 cup spinach
- 1 cup almond milk
- 1/2 cup frozen berries
- 1 tablespoon chia seeds
- 1. In a blender, combine pea protein powder, banana, spinach, almond milk, frozen berries, and chia seeds.
- 2. Blend until smooth and creamy, then pour into a glass and enjoy immediately.
Pea and Carrot Stir-Fry
A quick and colorful stir-fry featuring peas and carrots, tossed in a light soy sauce for a healthy and satisfying meal.
- 1 cup fresh peas
- 1 cup sliced carrots
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- Cooked brown rice for serving
- 1. Heat sesame oil in a pan and sauté garlic until fragrant.
- 2. Add peas and carrots, stir-frying for about 5 minutes until tender.
- 3. Stir in soy sauce, cook for another minute, and serve over brown rice.
Pea and Cauliflower Rice Bowl
A low-carb bowl featuring cauliflower rice topped with sautéed peas and spices, offering a healthy and filling meal option.
- 1 head cauliflower, grated into rice
- 1 cup fresh peas
- 1 tablespoon olive oil
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and add grated cauliflower, cooking for 5 minutes until tender.
- 2. Stir in peas, cumin, salt, and pepper, cooking for another 3-4 minutes.
- 3. Serve warm as a base for your favorite protein or on its own.
Frequently Asked Questions (FAQ)
Are peas a good source of protein?
Yes, peas are a great source of plant-based protein, providing about 5.4 grams per 100 grams.
Can I eat peas raw?
Yes, fresh peas can be eaten raw and are often used in salads.
How do I store fresh peas?
Store fresh peas in the refrigerator in a breathable bag to maintain freshness for up to a week.
Are frozen peas as nutritious as fresh peas?
Yes, frozen peas retain most of their nutrients and can be a convenient option.
Do peas contain gluten?
No, peas are gluten-free and safe for those with gluten intolerance.
How can I incorporate peas into my diet?
Peas can be added to soups, stews, salads, or blended into smoothies for added nutrition.
What are the health benefits of eating peas?
Peas are high in fiber, vitamins, and antioxidants, which can support heart health and digestion.
Can peas help with weight loss?
Yes, their high fiber content can help you feel full longer, aiding in weight management.