6 fresh and healthy ways to eat peas

Summer salad

Blanch shelled peas in boiling water for two minutes, then toss with lots of chopped fresh mint and a dressing of lemon juice and olive oil. Sprinkle with crumbled goat cheese.

Fresh take on hummus

In a food processor or blender, purée equal amounts of fresh or frozen shelled green peas and some canned chickpeas, drained and rinsed, with garlic, parsley, lemon juice, olive oil, a pinch of cumin and a good dollop of tahini (sesame paste). Garnish with fresh pea sprouts or basil.

Simple finger food

Thread a folded snow pea, a cooked shrimp and then another snow pea onto a short skewer. Serve with seafood cocktail sauce (or make your own salsa of finely diced tomatoes with freshly grated horseradish). For meal-size portions, use longer skewers and more shrimp, and serve over brown rice or atop a mixed salad.

Green your breakfast

Add shelled peas to a potato frittata, quiche lorraine, or a tomato and cheese omelette.

Two quick ways to add an extra veggie to your meal

Blanch shelled peas or snow peas in boiling water for a couple of minutes; cool, then fold into a potato, rice, quinoa or pasta salad. Or toss a handful of shelled fresh peas into curries, stews, chowders and stir-fries.

Colourful side dish

Sauté a small chopped onion in olive oil. Add snow peas and sliced almonds. Cook just until tender. Serve with grilled fish, chicken, pork chops or tofu.

Related:
• Our best healthy pea recipes
• 4 health benefits of peas
• The 5 vegetables that are highest in fibre