We consider peas as a vegetable but they are actually part of the legumes family. Their nutritional values and the fact that they grow in a pod linked them to the legumes family. However, unlike dry beans, peas require less time for cooking and we prepare them like other vegetables.
Peas are seeds that are contained in a pod. The pod is the fruit of a trailing plant with white flowers. The pod can enclose four to ten seeds.
Peas come just after corn in the process of canning. A few percent of them is eaten fresh, the majority is canned and the rest is frozen.
Peas are rich in protein and carbohydrates but low in fats. They are a good source of fibers, vitamin A, C and B9. Whether fresh or frozen they are a good supplier of thiamin and iron.
Health benefits
Peas are rich in water-soluble fibers. Those promote a good intestinal health and by binding with cholesterol they help excrete it.
They also help the energy to keep steady by slowing the appearance of glucose in the blood.
They are the richest vegetable in thiamin (vitamin B1). This vitamin is essential for our energy production, nerve function and carbohydrate metabolism.
Pea juice seems to be benefic for people with Celiac Disease. Those people have trouble absorbing fats and peas juice help the intestines to reabsorb food properly by mending the small intestine membrane which have been damaged by gluten.
How to eat them?
300 g of peas will yield about 150 g of shelled peas.
Peas can be eaten raw or cooked. As usual, the more you cook them the less you can benefit from their vitamins and minerals. Lots of those are destroyed either by cooking water or heat.
The best way to preserve their nutrients is to steam them over boiling water for 2 or 3 minutes. You can then add them to different preparations just before serving. They can complete most of the vegetable especially mushroom and cereals such as rice.
Cooked peas go well with mint, parsley, lemon, curry...
Fresh peas are delicious and colorful ingredients for salads. They can also be added to soups.
Peak season
A few percent of all green peas grown come fresh to the market, we prefer them in can.
We are often reluctant to buy fresh peas since we need to shell them but they are so different to those canned or frozen. It is as if it was another vegetable. They are strongly flavored, sweet and tender.
They are available from May through September.
Storage
At the market they should be refrigerated as well as at home. It is better to serve them the day you buy or collect them otherwise place them not shelled in the refrigerator (but not more than two days). Do not shell peas until just before you cook them.
If the pods and your hands are clean when shelling the peas, you do not have to wash them before cooking.
When you buy them look for firm, crisp and glossy pods with a lightly velvety feel. The color must be bright green. Avoid peas that are yellow and rattle loosely in the pod. The seeds may be smooth or wrinkled and green colored.
Nutritional values
|
Nutrients
|
Units
|
Peas raw
|
Peas cooked, drained (whitout salt)
|
|
Water
|
g
|
78.86
|
77.8
|
| Energy |
kcal
|
81
|
84
|
| Protein |
g
|
5.42
|
5.36
|
| Total lipid (fat) |
g
|
0.4
|
0.22
|
| Carbohydrate |
g
|
14.46
|
15.64
|
| Fiber, total dietary |
g
|
5.1
|
5.5
|
|
Minerals
|
|||
| Calcium |
mg
|
25
|
27
|
| Iron |
mg
|
1.47
|
1.54
|
| Magnesium |
mg
|
33
|
39
|
| Phosphorus |
mg
|
108
|
117
|
| Potassium |
mg
|
244
|
271
|
| Sodium |
mg
|
5
|
3
|
| Zinc |
mg
|
1.24
|
1.19
|
| Copper |
mg
|
0.176
|
0.173
|
| Manganese |
mg
|
0.410
|
0.525
|
| Selenium |
mcg
|
1.8
|
1.9
|
|
Vitamins
|
|||
| Vitamin C |
mg
|
40
|
14.2
|
| B-1 (thiamin) |
mg
|
0.266
|
0.259
|
| B-2 (riboflavin) |
mg
|
0.132
|
0.149
|
| B-3 (niacin) |
mg
|
2.09
|
2.021
|
| B-5 (pantothenic acid) |
mg
|
0.104
|
0.153
|
| B-6 (pyridoxine) |
mg
|
0.169
|
0.216
|
| Folate |
mcg
|
65
|
63.3
|
| B-12 |
mcg
|
0
|
0
|
| Vitamin A |
I.U
|
640
|
597
|
| Vitamin A |
mcg RE
|
64
|
60
|
| Vitamin E |
mcg ATE
|
0.39
|
0.39
|
|
Lipids
|
|||
| Fatty acids, saturated |
g
|
0.071
|
0.039
|
| Fatty acids, monounsaturated |
g
|
0.035
|
0.019
|
| Fatty acids, polyunsaturated |
g
|
0.187
|
0.102
|
| Linoleic acid (18:2) |
g
|
0.152
|
0.082
|
| Alpha-linolenic acid (18:3) |
g
|
0.035
|
0.019
|
| Cholesterol |
mg
|
0
|
0
|
Realized by Laurence LIVERNAIS-SAETTEL, dietetian
© Copyright L. Livernais-Saettel 2000
Site hosted by MaVille-Online.