Pisum sativum
Many of us remember green peas as the vegetable we pushed to the edge of the plate. It is worth taking a second look: peas are a good source of plant protein and fiber, they are available frozen all year and they work in a surprising number of dishes.
What makes green peas special?
Peas are legumes, but we cook and eat them like a vegetable. Compared with most vegetables they are rich in protein and fiber, and they provide B vitamins, vitamin K, vitamin C and minerals. Their natural sweetness makes them popular with children, too.
Health benefits of green peas
1. Good for digestion and satiety
With over 5 g of fiber per 100 g, peas help keep you full and support regular digestion. Part of this fiber is soluble, which slows the absorption of sugar and feeds beneficial gut bacteria.
2. A useful plant protein source
Peas contain about 5–6 g of protein per 100 g. That will not replace a main protein source on its own, but it adds up – and peas combine well with grains to provide a fuller range of amino acids.
3. Vitamins and antioxidants
Peas provide vitamin K for bone health, folate for cell renewal and vitamin C, along with antioxidants such as flavonoids and carotenoids.
4. Helps keep blood sugar stable
Thanks to their fiber and protein, peas have a moderate glycemic index and raise blood sugar more slowly than many starchy foods. This makes them a good choice for people with insulin resistance.
Nutritional value of green peas (per 100 g, 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, checked
“Peas are just a garnish.”
Not at all: pea soup, pea hummus, pasta with peas and pea purée are all main-dish material.
“Canned peas are as good as fresh.”
Not quite. Frozen peas are picked and frozen within hours, so they keep their nutrients and taste. Canned peas are softer, lose some vitamins and often contain added salt.
Worth knowing
- An ancient crop. Peas are among the oldest cultivated plants, grown for around 10,000 years.
- A French classic. Petits pois à la française are peas braised with lettuce and onions.
- Dried peas are different. Split peas are closer to lentils and beans and are ideal for soups and stews.
How to eat more peas
- Pea and mint soup – light and fresh.
- Pea hummus with garlic and lemon – a green twist on a classic dip.
- Pasta with pea pesto and nuts – ready in 15 minutes.
- In risotto, grain bowls, curries and salads – peas fit almost everywhere.
Summary
Green peas are an inexpensive, year-round source of plant protein, fiber and vitamins. Keep a bag in the freezer and add them to soups, pasta and bowls whenever a meal needs more substance.
