Snow Pea
Pisum sativum var. saccharatumClinical Encyclopedia
Snow peas are a variety of pea that is harvested while the pods are still flat and tender, providing a sweet flavor and crisp texture. They are rich in vitamins and minerals, making them a nutritious addition to various dishes.
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
Best enjoyed raw in salads or lightly steamed to retain their crispness and nutrients.
Smart Selection & Storage
Choose bright green, crisp pods without blemishes or yellowing for the best quality.
Store in a perforated plastic bag in the refrigerator to maintain freshness.
Myths vs Realities
MythSnow peas are high in calories.+
MythYou can't eat snow peas raw.+
MythAll peas are the same.+
Healthy Recipes
Snow Pea and Quinoa Salad
A refreshing salad combining crunchy snow peas with protein-packed quinoa, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 1 cup snow peas, trimmed
- 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 cooked quinoa, snow 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.
Stir-Fried Snow Peas with Garlic and Ginger
A quick and flavorful side dish featuring snow peas sautéed with garlic and ginger for a healthy addition to any meal.
- 2 cups snow peas
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon sesame oil
- 1 tablespoon soy sauce
- Sesame seeds for garnish
- 1. Heat sesame oil in a pan over medium heat.
- 2. Add minced garlic and grated ginger, sautéing for 1 minute until fragrant.
- 3. Add snow peas and soy sauce, stir-fry for 3-4 minutes until tender-crisp, and garnish with sesame seeds before serving.
Snow Pea and Avocado Toast
A nutritious twist on classic avocado toast, topped with fresh snow peas for added crunch and nutrients.
- 2 slices whole-grain bread
- 1 ripe avocado
- 1 cup snow peas, blanched
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole-grain bread until golden brown.
- 2. Mash the avocado in a bowl and season with salt and pepper.
- 3. Spread the mashed avocado on the toast, top with blanched snow peas, and sprinkle with red pepper flakes.
Snow Pea and Mint Pesto Pasta
A vibrant pasta dish featuring a fresh snow pea and mint pesto, perfect for a healthy weeknight dinner.
- 8 oz whole wheat pasta
- 1 cup snow peas
- 1/2 cup fresh mint leaves
- 1/4 cup Parmesan cheese
- 1/4 cup olive oil
- Salt and pepper to taste
- 1. Cook the pasta according to package instructions, adding snow peas in the last 2 minutes of cooking.
- 2. In a food processor, blend mint leaves, Parmesan, olive oil, salt, and pepper until smooth.
- 3. Toss the cooked pasta and snow peas with the mint pesto and serve immediately.
Snow Pea and Chicken Stir-Fry
A healthy stir-fry featuring tender chicken breast and crisp snow peas, packed with flavor and nutrients.
- 1 lb chicken breast, sliced
- 2 cups snow peas
- 1 bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon cornstarch
- 1. Heat olive oil in a large skillet over medium-high heat.
- 2. Add sliced chicken and cook until browned, then add snow peas and bell pepper.
- 3. Stir in soy sauce and cornstarch, cooking until the sauce thickens, then serve hot.
Snow Pea and Feta Cheese Omelette
A protein-rich omelette filled with snow peas and feta cheese, perfect for a healthy breakfast or brunch.
- 3 eggs
- 1 cup snow peas, chopped
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. In a bowl, whisk eggs with salt and pepper.
- 2. Heat olive oil in a non-stick skillet, add snow peas, and sauté for 2 minutes.
- 3. Pour in the eggs, cook until set, sprinkle with feta, fold, and serve warm.
Snow Pea and Carrot Slaw
A crunchy slaw made with fresh snow peas and carrots, dressed in a light vinaigrette for a healthy side dish.
- 1 cup snow peas, thinly sliced
- 1 cup carrots, grated
- 2 tablespoons apple cider vinegar
- 1 tablespoon olive oil
- 1 teaspoon honey
- Salt and pepper to taste
- 1. In a large bowl, combine snow peas and grated carrots.
- 2. In a small bowl, whisk together apple cider vinegar, olive oil, honey, salt, and pepper.
- 3. Pour the dressing over the slaw, toss well, and serve chilled.
Snow Pea and Chickpea Curry
A hearty and nutritious curry featuring snow peas and chickpeas, perfect for a comforting and healthy meal.
- 1 can chickpeas, drained
- 2 cups snow peas
- 1 can coconut milk
- 1 tablespoon curry powder
- 1 tablespoon olive oil
- Salt to taste
- 1. Heat olive oil in a pot over medium heat, add curry powder and cook for 1 minute.
- 2. Stir in chickpeas and coconut milk, simmer for 5 minutes.
- 3. Add snow peas, cook for an additional 3 minutes, season with salt, and serve with rice.
Snow Pea and Berry Smoothie
A refreshing smoothie packed with nutrients, blending snow peas with mixed berries for a healthy breakfast or snack.
- 1 cup snow peas, chopped
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1 banana
- 1 cup almond milk
- 1 tablespoon honey (optional)
- 1. In a blender, combine snow peas, mixed berries, banana, almond milk, and honey.
- 2. Blend until smooth, pour into a glass, and enjoy immediately.
Snow Pea and Brown Rice Bowl
A wholesome bowl featuring snow peas, brown rice, and a variety of colorful vegetables, perfect for a nutritious meal.
- 1 cup cooked brown rice
- 1 cup snow peas, trimmed
- 1/2 cup bell peppers, diced
- 1/2 cup cucumber, diced
- 2 tablespoons soy sauce
- Sesame seeds for garnish
- 1. In a bowl, layer cooked brown rice, snow peas, bell peppers, and cucumber.
- 2. Drizzle with soy sauce and sprinkle with sesame seeds before serving.
Frequently Asked Questions (FAQ)
Are snow peas good for weight loss?
Yes, snow peas are low in calories and high in fiber, making them a great choice for weight loss.
Can you eat snow peas raw?
Absolutely! Snow peas can be eaten raw and are often used in salads and as snacks.
How do you store snow peas?
Store snow peas in a plastic bag in the refrigerator to maintain freshness for up to a week.
What nutrients are in snow peas?
Snow peas are rich in Vitamin C, Vitamin K, and dietary fiber, along with essential minerals.
How do you prepare snow peas?
Simply rinse them under cold water and remove the string along the seam before cooking or eating.
Are snow peas the same as snap peas?
Yes, snow peas and snap peas are often used interchangeably, but snow peas are flatter and have a more delicate pod.
Can snow peas be frozen?
Yes, snow peas can be blanched and then frozen for later use.
What is the glycemic index of snow peas?
The glycemic index of snow peas is approximately 40, making them a low-GI food.