Green peas are a highly nutritious vegetable that is widely consumed and loved across the globe. Packed with essential vitamins, minerals, and antioxidants, these tiny green wonders offer a plethora of health benefits. From boosting the immune system to aiding in weight loss, green peas are a versatile and delicious way to enhance your overall well-being.

In this article, we will explore the top 13 health benefits of green peas, shedding light on their remarkable nutritional profile and the positive impact they can have on various aspects of your health. Whether you enjoy them steamed, sautéed, or added to your favorite dishes, incorporating green peas into your diet can be an excellent step towards achieving optimal health and vitality.

So, let’s delve into the world of green peas and discover the incredible benefits they have to offer.

Green Peas, Image: freepik.com

What are the Health Benefits of Consuming Green Peas?

Green peas are not only delicious but also packed with various health benefits. Some of the key health benefits of green peas include:

1. Nutrient-rich: Green peas are packed with essential nutrients like vitamins A, C, and K, as well as minerals like iron and potassium.
2. Digestive health: The high fiber content in green peas promotes healthy digestion and helps prevent constipation.
3. Heart health: Green peas are low in fat and cholesterol, making them a heart-healthy food choice. They also contain antioxidants that help reduce the risk of heart disease.
4. Blood sugar control: The fiber and protein in green peas help regulate blood sugar levels and prevent spikes in glucose levels.
5. Weight management: Green peas are low in calories and high in fiber, making them a satisfying and nutritious food choice for weight management.
6. Energy booster: Green peas contain complex carbohydrates that provide a steady release of energy, keeping you feeling energized throughout the day.
7. Anti-inflammatory properties: Green peas contain anti-inflammatory compounds that help reduce inflammation in the body and may help alleviate symptoms of conditions like arthritis.
8. Eye health: The high levels of vitamin A in green peas promote good vision and may help prevent age-related macular degeneration.
9. Immune system support: The vitamins and antioxidants in green peas help support a healthy immune system, protecting the body against infections and illnesses.
10. Anti-aging effects: The antioxidants in green peas help fight free radicals, which are responsible for aging and damage to cells. Regular consumption of green peas may help slow down the aging process.

It is important to note that while green peas offer numerous health benefits, individual needs and dietary requirements may vary. It is always advised to consult a healthcare professional or a registered dietitian before making any significant changes to your diet.

Related: 15 Health Benefits of Including Lima Beans in Your Meals

Green Peas, Image: freepik.com

What is the Nutritional Value of Green Peas?

Green peas are a nutritious vegetable that offers a variety of essential nutrients. Here is the nutritional value of 100 grams (3.5 ounces) of green peas:

• Calories: 81
• Carbohydrates: 14.5 grams
• Protein: 5 grams
• Fat: 0.4 grams
• Fiber: 5 grams
• Vitamin A: 38% of the daily recommended intake (DRI)
• Vitamin C: 67% of the DRI
• Vitamin K: 24% of the DRI
• Thiamine (vitamin B1): 15% of the DRI
• Folate (vitamin B9): 12% of the DRI
• Iron: 5% of the DRI
• Magnesium: 10% of the DRI
• Potassium: 9% of the DRI

Green peas also contain smaller amounts of other essential vitamins and minerals, including vitamin E, vitamin B6, riboflavin (vitamin B2), niacin (vitamin B3), and phosphorus. They are also a source of antioxidants and phytonutrients that provide additional health benefits.

Read-More: 10 Ways Broccoli Keeps Your Body Strong and Healthy!

3 Nutritious and Easy Green Peas Recipes for Healthy Eating

Green Peas, Image: freepik.com

Recipe 1: Green Peas Soup

Ingredients:

• 2 cups green peas (frozen or fresh)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh herbs (such as parsley or basil) for garnish (optional)

How to Prepare:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until they become fragrant and translucent.
2. Add the green peas to the pot and stir well. Cook for about 5 minutes.
3. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let it simmer for about 15 minutes, or until the peas are tender.
4. Using an immersion blender or a regular blender, puree the soup until smooth and creamy.
5. Season with salt and pepper to taste. If the soup is too thick, you can add a little more vegetable broth or water to reach your desired consistency.
6. Serve the soup hot, garnished with fresh herbs if desired.

Recipe 2: Green Peas Salad

Ingredients:

• 2 cups green peas (frozen or fresh)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ¼ cup red onion, thinly sliced
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh mint leaves for garnish (optional)

How to Prepare:

1. If using frozen green peas, cook them according to package instructions. If using fresh peas, blanch them in boiling water for about 2-3 minutes, then drain and rinse under cold water.
2. In a large bowl, combine the green peas, cherry tomatoes, cucumber, and red onion.
3. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper to make the dressing.
4. Pour the dressing over the vegetables and toss gently to coat everything evenly.
5. Let the salad marinate in the fridge for at least 30 minutes to allow the flavors to meld together.
6. Before serving, garnish the salad with fresh mint leaves if desired. Serve chilled.

Recipe 3: Green Peas and Quinoa Stir-Fry

Ingredients:

• 1 cup quinoa, cooked according to package instructions
• 2 cups green peas (frozen or fresh)
• 1 red bell pepper, sliced
• 1 small carrot, thinly sliced
• 2 cloves garlic, minced
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• Salt and pepper to taste
• Sesame seeds for garnish (optional)

How to Prepare:

1. Heat the olive oil in a large skillet or wok over medium heat. Add the minced garlic and sauté until fragrant.
2. Add the sliced bell pepper and carrot to the skillet and stir-fry for about 3-4 minutes, or until they become slightly tender.
3. Stir in the green peas and cooked quinoa. Cook for an additional 3-4 minutes, stirring frequently.
4. Pour in the soy sauce and sesame oil, and toss everything together until well coated.
5. Season with salt and pepper to taste. Adjust the seasoning and soy sauce according to your preference.
6. Remove the stir-fry from heat and garnish with sesame seeds if desired. Serve hot.

Read-Also: 10 Reasons to Add Corn to Your Diet for Better Health!

How do you store Green Peas to keep them fresh?

Green Peas, Image: freepik.com

To store green peas and keep them fresh, you can follow these steps:

1. Remove the peas from their pods: First, shell the peas by removing them from their pods. Discard any pods that are damaged or discolored.
2. Rinse the peas: Give the peas a quick rinse under cool water to remove any dirt or debris.
3. Blanch the peas (optional): Blanching helps preserve the color and texture of the peas. Bring a pot of water to a boil and add the peas. Let them cook for 1-2 minutes, then transfer them to an ice bath to cool quickly. Drain the peas after they are cooled.
4. Dry thoroughly: It is important to ensure that the peas are completely dry before storing them. Use a clean kitchen towel or paper towels to pat them dry gently.
5. Choose a storage container: Place the dried peas in an airtight container. You can use a plastic bag, ziplock bag, or airtight container. Make sure it is clean and dry before adding the peas.
6. Store in the refrigerator: Green peas are best stored in the refrigerator to maintain their freshness. Place the container of peas in the refrigerator’s vegetable compartment or a cool area where the temperature is around 32-40°F (0-4°C).
7. Use within a few days: Fresh green peas are best consumed within 3-5 days. After this time, they may start to lose their flavor and texture.

It’s worth noting that if you have store-bought frozen peas, you can simply keep them in the freezer according to the package instructions. However, the above steps are applicable for fresh green peas.

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Summary

In Summary, green peas are not only delicious but also incredibly beneficial for our overall health. From providing essential nutrients to supporting digestion and strengthening immunity, these small legumes offer a wide range of health benefits.

The high fiber content aids in weight management and boosts heart health, while the antioxidants help fight against chronic diseases.

Additionally, green peas promote healthy skin and hair, improve eye health, and support bone health. With their low-calorie content and rich nutritional profile, incorporating green peas into our diets is a smart and easy way to enhance our overall well-being.