Pea
Pisum sativumClinical Encyclopedia
Peas are small, round green seeds that are packed with nutrients and are a great source of plant-based protein. They are versatile and can be used in a variety of dishes, contributing 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
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 those that are dull or have brown spots.
Store fresh peas in the refrigerator in a breathable bag and consume within a few days. Frozen peas can be kept in the freezer for several months.
Myths vs Realities
MythPeas are not a good source of protein.+
MythFrozen peas are less nutritious than fresh peas.+
MythEating peas can cause gas and bloating.+
Healthy Recipes
Pea and Quinoa Salad
A refreshing salad combining protein-rich quinoa and sweet green peas, perfect for a light lunch or a side dish.
- 1 cup cooked quinoa
- 1 cup fresh peas
- 1/2 cup diced cucumber
- 1/4 cup chopped fresh mint
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, fresh peas, diced cucumber, and chopped mint.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine.
Creamy Pea Soup
A velvety smooth soup made with fresh peas and coconut milk, offering a delightful taste and a boost of nutrients.
- 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. Sauté onion and garlic in a pot until translucent.
- 2. Add fresh peas and vegetable broth, then simmer for 10 minutes.
- 3. Blend the mixture until smooth, stir in coconut milk, and season with salt and pepper. Garnish with fresh mint.
Pea and Avocado Toast
A nutritious twist on classic avocado toast, topped with smashed peas for added protein and flavor.
- 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 with lemon juice, salt, and pepper.
- 3. Top the toast with smashed peas and sprinkle with red pepper flakes.
Pea and Feta Stuffed Bell Peppers
Colorful bell peppers filled with a delicious mixture of peas, feta cheese, and herbs, making for a vibrant and healthy dish.
- 4 bell peppers, halved
- 1 cup fresh peas
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped parsley
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix fresh peas, feta cheese, parsley, olive oil, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake for 25 minutes.
Pea and Spinach Pesto Pasta
A vibrant green pesto made from peas and spinach, tossed with whole grain pasta for a healthy and satisfying meal.
- 2 cups fresh peas
- 2 cups fresh spinach
- 1/4 cup pine nuts
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic
- 3 tablespoons olive oil
- 8 ounces whole grain pasta
- 1. Cook the whole grain pasta according to package instructions.
- 2. In a food processor, blend peas, spinach, pine nuts, Parmesan, garlic, and olive oil until smooth.
- 3. Toss the pasta with the pesto and serve warm.
Pea and Chicken Stir-Fry
A quick and healthy stir-fry featuring tender chicken breast and vibrant peas, perfect for a weeknight dinner.
- 1 pound chicken breast, sliced
- 2 cups fresh peas
- 1 bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- Cooked brown rice for serving
- 1. Heat sesame oil in a large skillet over medium heat and add sliced chicken, cooking until browned.
- 2. Add garlic, bell pepper, and peas, stir-frying for an additional 5 minutes.
- 3. Stir in soy sauce and serve over cooked brown rice.
Pea and Sweet Potato Cakes
Delicious and healthy cakes made with mashed sweet potatoes and peas, perfect as a snack or appetizer.
- 1 cup cooked sweet potato, mashed
- 1 cup fresh peas
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix mashed sweet potato, peas, breadcrumbs, egg, cumin, salt, and pepper.
- 2. Form the mixture into small patties.
- 3. Heat olive oil in a skillet and fry the patties until golden brown on both sides.
Pea and Carrot Hummus
A colorful and nutritious twist on traditional hummus, blending peas and carrots for a vibrant dip.
- 1 cup cooked peas
- 1 cup cooked carrots
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 cloves garlic
- Salt to taste
- Olive oil for drizzling
- 1. In a food processor, combine cooked peas, carrots, tahini, lemon juice, garlic, and salt.
- 2. Blend until smooth, adding water if necessary to reach desired consistency.
- 3. Serve drizzled with olive oil.
Pea and Brown Rice Bowl
A wholesome bowl featuring brown rice, peas, and a medley of vegetables, drizzled with a tangy dressing.
- 1 cup cooked brown rice
- 1 cup fresh peas
- 1/2 cup diced bell pepper
- 1/2 cup shredded carrots
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- Chopped green onions for garnish
- 1. In a bowl, combine cooked brown rice, fresh peas, bell pepper, and shredded carrots.
- 2. Drizzle with soy sauce and sesame oil, tossing to combine.
- 3. Garnish with chopped green onions before serving.
Pea and Herb Omelette
A light and fluffy omelette packed with fresh peas and herbs, perfect for a nutritious breakfast or brunch.
- 3 eggs
- 1/2 cup fresh peas
- 1/4 cup chopped fresh herbs (parsley, chives)
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Whisk the eggs in a bowl and season with salt and pepper.
- 2. Heat olive oil in a non-stick skillet and pour in the eggs.
- 3. Sprinkle peas and herbs over the eggs, cooking until set, then fold and serve.
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 enjoyed in salads.
How should I store fresh peas?
Fresh peas should be stored in the refrigerator in a breathable bag and consumed within a few days for optimal freshness.
Are frozen peas as nutritious as fresh peas?
Yes, frozen peas retain most of their nutrients and can be a convenient alternative to fresh peas.
Do peas contain gluten?
No, peas are naturally 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?
Eating peas can improve digestion, support heart health, and provide essential vitamins and minerals.
Can peas help with weight loss?
Yes, the high fiber content in peas can promote satiety, helping with weight management.