Peas: Sweet Green Legume Packed with Plant Protein, Fiber & Spring Antioxidants

Green peas are the immature seeds of the garden pea plant (*Pisum sativum*), harvested while still sweet and tender. Sold **fresh (brief season), frozen (nutrients locked in), canned or dried (split peas)**.

| | Amount | %DV | |---|---|---| | Calories | 134 kcal | — | | **Protein** | 8.6 g | 17 % | | **Carbohydrate** | 25 g | 9 % | | – Fiber | 7 g | 25 % | | **Fat** | 0.5 g | 1 % | | **Vitamin C** | 22 mg | 24 % | | **Vitamin K** | 36 µg | 30 % | | **Folate (B9)** | 65 µg | 16 % | | Iron | 2.5 mg | 14 % | | Potassium | 354 mg | 8 % | Contains carotenoids **lutein & zeaxanthin** plus polyphenols.

- **Fiber + protein combo** enhances satiety and moderates post-meal glucose. - **Vitamin C & carotenoids** support antioxidant defense and eye health. - **Plant-based protein** with lysine complements grain-based meals for better amino acid balance. - Naturally **low in fat & sodium**, aiding heart-friendly menu planning.

- Moderate **FODMAP (galacto-oligosaccharides)** may cause bloating in sensitive IBS individuals—start with ¼ cup portions. - Canned peas can be **high in sodium**—rinse or choose no-salt-added. - Overcooking dulls color & vitamin C; quick cooking preserves nutrients.

- Fold into **pasta primavera, risotto, fried rice, quinoa bowls**. - Purée with mint, lemon & olive oil for vibrant **pea mash or pesto base**. - Pulse (not purée) with feta & herbs for a textured crostini spread. - Add last 2–3 min to soups/stews to keep sweetness & color. - Roast lightly (toss frozen peas with oil, 220 °C, 10–12 min) for snack crunch.

- For fresh: **shell quickly**, blanch 1–2 min in salted water → ice bath. - For frozen: cook directly from frozen (no thaw) to reduce nutrient loss. - Tiny pinch of sugar or mint accentuates natural sweetness; avoid long simmering. - Split peas: no soaking required; simmer 30–45 min (yellow/green) for soups.

Pea crops **fix atmospheric nitrogen**, reducing synthetic fertilizer needs and improving soil structure in rotations. Frozen peas lower waste (harvest flash-freezing) and often have **smaller carbon footprint** than out-of-season air-freighted fresh.

Fresh, unshelled pods: refrigerate in breathable bag **2–3 days**. Shelled peas: use within 24 h or blanch & freeze. Frozen peas keep **8–10 months**; keep sealed to avoid freezer burn.

✔︎ Sweet source of fiber + plant protein ✔︎ Vitamins C, K, folate & lutein ✖︎ FODMAP for some—moderate portions & avoid overcooking.