If you're looking for a healthy and nutritious side dish, 1 cup of cooked peas and potatoes (fat not added in cooking) is a great option. With just 133 Calories, this dish is low in calories and high in Vitamins and Minerals.
Peas and potatoes are both good sources of Fiber, Protein, and Carbohydrates. A cup of this dish contains 9 grams of fiber, 8 grams of protein, and 27 grams of carbohydrates.
In this article, we'll explore the nutritional benefits of peas and potatoes, ways to make cooked peas and potatoes more flavorful, and provide some Recipe Ideas that incorporate these nutritious and tasty ingredients.
Calories in 1 Cup Cooked Peas and Potatoes
As mentioned earlier, one cup of cooked peas and potatoes (fat not added in cooking) contains just 133 Calories. This makes it a perfect side dish for those who are watching their calorie intake.
Fiber Content in Cooked Peas and Potatoes
One cup of cooked peas and potatoes contains 9 grams of Fiber, which is about 36% of the recommended daily intake. Fiber is important for maintaining digestive health and reducing the risk of chronic diseases such as heart disease and type 2 diabetes.
Protein content in Cooked Peas and Potatoes
One cup of cooked peas and potatoes contains 8 grams of Protein, which is about 16% of the recommended daily intake. Protein is essential for building and repairing tissues and maintaining strong bones.
Carbohydrate Content in Cooked Peas and Potatoes
One cup of cooked peas and potatoes contains 27 grams of Carbohydrates, which is about 9% of the recommended daily intake. Carbohydrates provide energy for the body and are an essential part of a healthy diet.
Vitamin Content in Cooked Peas and Potatoes
Peas and potatoes are both excellent sources of Vitamins. One cup of cooked peas and potatoes provides 103% of the recommended daily intake of vitamin C, which is essential for a healthy immune system. It also provides 20% of the daily recommended intake of vitamin A, which is important for eye health and skin health.
Mineral Content in Cooked Peas and Potatoes
Peas and potatoes are also good sources of Minerals. One cup of cooked peas and potatoes provides 17% of the recommended daily intake of folate, which is important for fetal development during pregnancy. It also provides 14% of the daily recommended intake of potassium, which is essential for maintaining healthy blood pressure levels.
Health Benefits of Peas and Potatoes
In addition to their nutritional value, peas and potatoes offer a variety of Health Benefits. Peas are a good source of antioxidants, which help to reduce inflammation and protect against chronic diseases such as cancer and heart disease. Potatoes are rich in resistant starch, which can improve gut health and reduce the risk of colon cancer.
Ways to Make Cooked Peas and Potatoes More Flavorful
While cooked peas and potatoes are already flavorful and nutritious, there are several ways to enhance their taste. Adding herbs and spices such as thyme, rosemary, or paprika can add depth of flavor. Adding a squeeze of lemon juice or a drizzle of olive oil can also enhance the flavor.
Cooked Peas and Potatoes Recipe Ideas
There are many ways to incorporate cooked peas and potatoes into your meals. Here are a few Recipe Ideas:
- Pea and Potato Curry
- Mashed Pea and Potato Salad
- Roasted Potatoes and Peas with Herbs
- Pea and Potato Frittata
Other Recipes for Peas and Potatoes
If you're looking for other Recipe Ideas that use peas and potatoes, there are many options available online. Some popular websites that offer recipes include Allrecipes, Epicurious, and Food Network.
5 FAQ About 1 Cup Cooked Peas and Potatoes
1. What is the nutrient content of 1 cup cooked peas and potatoes?
One cup cooked peas and potatoes contains approximately 133 Calories, 2.7 grams of Protein, 29.8 grams of Carbohydrates, 0.6 grams of fat, and 7.8 grams of Fiber.
2. Are there any potential Health Benefits to eating peas and potatoes?
Yes, peas are a good source of dietary fiber, Vitamins A and C, folate, and iron. Potatoes are a good source of potassium, vitamin C, and dietary fiber. Eating a diet rich in vegetables and other plant-based foods has been associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
3. How can I prepare peas and potatoes to maximize their nutritional value?
Boiling or steaming peas and potatoes is the best way to retain their nutritional value. Avoid adding large amounts of fat, salt, or sugar when cooking, as these can detract from the overall healthfulness of the dish.
4. Is 1 cup of peas and potatoes enough for a meal?
It depends on your individual energy needs and level of physical activity. One cup of peas and potatoes may be enough for a small side dish, but it may not provide enough calories or nutrients to sustain you for an entire meal. Consider adding additional vegetables, lean protein, and healthy fats to make a more balanced and filling meal.
5. Are there any potential drawbacks to eating peas and potatoes?
Peas and potatoes are generally considered to be healthy foods when consumed in moderate amounts as part of a balanced diet. However, some people may experience digestive discomfort after eating peas due to their high fiber content. Additionally, potatoes are a starchy vegetable and may cause a rapid rise in blood sugar levels in some individuals, particularly if eaten in large quantities or in combination with other high-carbohydrate foods.