Peas and Snow Peas: Legumes with a Lot of Protein

Peas and snow peas contain many vitamins and high-quality protein. Unlike other legumes, they can also be eaten raw, for example in salads. Preparation tips and recipes.

Peas are in season during the summer months. The rather sweet wrinkled peas are only eaten fresh, while split peas are mainly used as dried peas. In contrast to other legumes, peas can also be eaten raw because they do not contain any toxic substances such as phasing. In other legumes, phasing is rendered harmless by cooking.

Sugar snap peas are edible with pods

Sugar snap peas – also known as snap peas, sugar snap peas, or snow peas – are particularly popular and delicious. Since they lack a hard parchment layer inside, they can be eaten with their soft husk, unlike the other varieties. However, if the snow pea grows longer and becomes stronger, a fiber forms on the long side. Remove this together with the flower stalk before eating, otherwise, it can get caught between the teeth.

Preparation: Blanch briefly or cook gently

Fresh sugar snap peas and peas can be stored in the refrigerator for a day or two. It is best to eat them as fresh as possible. Things to keep in mind when preparing in the kitchen:

  • If necessary, remove the stems and blossoms from young sugar snap peas, blanch briefly in boiling water, and then rinse in cold water. Sugar snap peas are also delicious raw in salads, briefly steamed or fried in butter, and in wok dishes. Only put the pods in the wok towards the end of the cooking process – otherwise they will become too soft and lose their taste.
  • Fresh peas must be shelled from the pods before preparation. Then you can either blanch them briefly in salt water or add them directly to soups or stews and cook them briefly. Important: In order for the peas to retain a nice green color, they should be chilled in ice water after blanching.

Frozen peas: an alternative to fresh vegetables

Fresh peas only turn light green after preparation, for example in soups. If the green color of the vegetables is important to you, you should use frozen peas. Shock freezing preserves many nutrients. Remove ice crystals from frozen peas before preparing them by briefly rinsing them with hot water. A less healthy alternative to fresh vegetables is canned peas or peas from a jar: many of the ingredients are lost when they are heated. Salt, sugar, and flavoring are also often added.

Healthy protein keeps blood sugar levels low

Peas contain much more protein than other legumes. Because of its special combination of amino acids, the protein from peas is particularly valuable for muscle building and for the health of skin, hair, and connective tissue. Pea proteins can also improve blood lipid levels and the body’s performance. Because food stays in the stomach longer thanks to the protein from peas, the blood sugar level does not rise as quickly. Peas and foods made from pea protein such as pasta, bread, biscuits, and flour are therefore ideal for diabetics. Peas are also an important source of protein for vegans and vegetarians.

Ingredients: This is found in fresh, green peas

In addition to the valuable protein, fresh, green peas contain many other healthy ingredients. These nutritional values, minerals, and vitamins are found on average in 100 grams:

  • Calories: 81 calories
  • Protein: 6.6 g
  • Total fat: 0.5 g
  • Carbohydrates: 12.3 g
  • Fiber: 4.3 g
  • Sodium: 1 mg
  • Potassium: 340 mg
  • Calcium: 26 mg
  • Phosphorus: 100 mg
  • Magnesium: 30 mg
  • Iron: 1.9 mg
  • Vitamin A: 60 mcg
  • Vitamin E: 0.3 mg
  • Vitamin B1: 0.32 mg
  • Vitamin B2: 0.15 mg
  • Niacin: 2.5 mg
  • Vitamin B6: 0.16 mg
  • Vitamin C: 25 mg

Flatulence and constipation caused by plant substance tannin

The phytonutrient tannin in peas can cause gas and constipation after consumption. In animal experiments, the phytoestrogen contained also reduced the fertility of the animals. That’s why you should only enjoy peas in normal amounts.

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