Pisum sativum
Green peas might bring back childhood memories — often as the veggie pushed to the edge of the plate. But today, it’s time to rediscover these tiny green spheres as a nutritional treasure and kitchen all-star.
What Makes Them Special?
First: they’re legumes that act like vegetables. Second: they’re rich in plant protein, fiber, and B vitamins. Third: they actually taste great. Whether fresh, cooked, or frozen, green peas are the ultimate green chameleon.
Health Benefits of Green Peas
1. Supports digestion and keeps you full
Green peas contain soluble fiber, which supports gut flora and helps prevent sugar spikes. You’ll stay full longer — no dessert panic needed after that salad.
2. A solid plant protein source
With about 5–6g of protein per 100g, peas are a great meat alternative — perfect for vegans, kids, athletes, and anyone looking to lighten the load on their digestive system.
3. Packed with youth-supporting vitamins
Peas are full of vitamin K, C, folate, and antioxidants. They support cell regeneration, bone health, and glowing skin — all in a humble green pod.
4. Helps balance blood sugar
Thanks to a low glycemic index and fiber content, peas help stabilize blood sugar. Ideal for people with insulin resistance or energy crashes.
Nutritional Values of Green Peas (per 100g, cooked)
| Nutrient | Amount |
|---|---|
| Calories | 81 kcal |
| Protein | 5.4 g |
| Fat | 0.4 g |
| Carbohydrates | 14.5 g |
| Fiber | 5.1 g |
| Vitamin C | 14 mg |
| Vitamin K | 24.8 µg |
| Folate | 65 µg |
| Iron | 1.5 mg |
| Magnesium | 33 mg |
Pea Myths and Fun Facts
“Peas are just decoration in veggie salad”
Wrong! Think pea soup, pea hummus, pasta with peas, pea puree for dinner — the possibilities are endless.
“Canned peas are the same as fresh”
Not quite. Fresh or frozen peas taste better and retain more nutrients. Canned versions often contain preservatives and added salt.
Did You Know?
- Green peas are one of the oldest cultivated crops — known for over 10,000 years.
- In French cuisine, there’s a dish called petits pois à la française — peas stewed with lettuce and onions.
- Dried peas are a whole different story — more like lentils or beans, perfect for pastes and stews.
How to Use Peas in Your Diet?
- Pea and mint cream soup – light, fresh, and perfect for summer.
- Garlic and lemon pea hummus – a fun twist on a classic spread.
- Pasta with pea pesto and nuts – fast, green, satisfying.
- Great in risottos, grain bowls, curries, and salads – peas go with everything.
Summary
Green peas are more than just a side — they’re the underdog hero hiding behind the carrots. Easy to cook, available year-round, full of nutrients, and genuinely delicious. These are the greens your gut, muscles, and mom would approve of.
What about you? Do you love peas? Have any clever tricks to sneak them into dishes? Do your kids fall for pea soup? Share your tips and stories in the comments!
