Cooking With Peas: 1 Ingredient, 4 Ways

Abbey Sharp, RDUpdated: Jul. 16, 2019

Small but mighty, peas add a serious hit of nutrition to your spring menus.

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photo credit: ashley capp

Give peas a chance

Available in pods, shelled, frozen or canned, peas are an economical and tasty way to add a pop of colour and nutrition to any plate.

With only 70 calories per half cup and five grams each of fibre and protein, peas offer the hunger-crushing duo that’s proven to help manage your weight. This humble veggie is so much more than a basic side-dish standby.

Need more reasons to start cooking with peas?

Each tiny pea is packed with plant-based phytonutrients, including carotenoids and vitamin C, which help promote strong vision, reduce your risk of heart disease and improve immunity. Peas are also a surprising source of powerful polyphenol compounds, which have been linked to a reduced risk of gastric cancer.

Whether you choose delicate green peas or crunchy snow peas, eat them as soon as you get them home from the store – one study found that the vitamin C in these fresh veggies declines significantly within two days of harvesting.

Can’t find fresh? Don’t sweat it; frozen peas are healthy, too! In fact, research that compared fresh peas and frozen peas shows similar antioxidant activity and nutrient content.

If you want to start cooking with peas, try these four delicious recipes.

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photo credit: shutterstock

1) Farfalle with Peas and Mint

The mint in this light pasta dish puts a spotlight on the sweet flavour of spring peas.

Get the peas recipe here.

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photo credit: ashley capp

2) Lemon Mint Lamb Chops with Pea Purée

Lamb chops are delicious any night of the week. Tossed in a lemony, minted marinade, the chops are elevated to dinner-party status by the verdant pea purée.

Get the peas recipe here.

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