Green peas are a tasty, nutrient-packed addition to any meal. One cup of cooked green peas (without salt, drained, boiled) contains approximately 134 calories. These little green gems are a good source of multiple nutrients, including fiber, protein, vitamin C, vitamin K, vitamin A, folate, and iron, to name a few. As a legume, they contain more protein than many veggies and are a great substitute for meat in vegetarian diets.

Green peas are low in fat and high in both soluble and insoluble fiber. This combination can help stabilize blood sugar levels, lower high cholesterol levels and improve digestion. Additionally, green peas are a natural source of antioxidants, which are compounds that help protect cells against oxidative stress and prevent chronic diseases such as heart disease and cancer.

In this article, we'll explore some of the tips, health benefits and side effects of consuming green peas, as well as ways to cook and eat them.

How to Cook Green Peas?

Green peas can be cooked in many ways: steamed, boiled,sautéed, roasted, or eaten raw. Fresh or frozen green peas are both perfect for cooking. Here are some tips: - To boil green peas, bring a pot of salted water to a boil, add the peas and cook for about 2-3 minutes, drain, and serve. For mashed green peas, boil them for 5-7 minutes. - To roast green peas, preheat your oven to 400°F. Toss your green peas in olive oil, sprinkle some salt and roast them for 15-20 minutes. Turn them halfway through cooking to ensure they roast evenly. - You can sauté green peas in a pan with garlic and herbs for a delicious side dish. Add some red pepper flakes for a little heat. - Make a green pea salad with cherry tomatoes, feta cheese, and balsamic vinaigrette. - Add green peas to soups, stews, risottos, or omelets for some extra flavor and nutrition.

Health Benefits of Green Peas

Green peas are a great source of nutrition due to their high protein, fiber, vitamins and minerals content. Here are some health benefits of consuming green peas: - Improved digestion: Green peas are a good source of fiber, which can help regulate bowel movements, prevent constipation, and maintain a healthy gut microbiome. - Blood sugar control: The mixture of insoluble and soluble fiber, protein and low glycemic index in green peas can help slow the absorption of sugar in the blood, which may help stabilize blood sugar levels. - Weight loss: Green peas can help you feel fuller for longer periods of time, thanks to their high fiber and protein content. - Cardiovascular health: The antioxidant content in green peas can help protect against heart disease by reducing inflammation in arteries and reducing blood pressure levels. - Good source of vitamins: Green peas are rich in vitamins C and K, as well as antioxidants, which can help boost the immune system and reduce the risk of chronic diseases.

Nutritional Value of Green Peas

Green peas are a great source of nutrients essential for the body. Here is the nutritional value of green peas (1 cup, without salt, drained, cooked, boiled): - calories: 134 - Protein: 8 grams - Fiber: 9 grams - Fat: 0.6 grams - Carbohydrates: 25 grams - Vitamin C: 25% of the Daily Value (DV) - Vitamin K: 48% of the DV - Vitamin A: 34% of the DV - Iron: 15% of the DV Additionally, green peas contain small amounts of calcium, folate, vitamin E, and several other important minerals.

Green Peas Recipes

Green peas are versatile and can be used in many recipes. Here are some delicious examples: - Green pea soup with mint and leeks - Creamy green pea risotto with mascarpone cheese and lemon zest - Green pea and goat cheese frittata - Smashed green peas with garlic and herbs - Spicy stir-fried green peas with ginger and soy sauce These recipes are simple, healthy, and packed with flavor. Try them out and enjoy the different tastes of green peas.

Storage Tips for Green Peas

Green peas are a delicate vegetable and can spoil quickly if not stored properly. Follow these storage tips to keep them fresh longer: - Keep fresh green peas in a resealable plastic bag or airtight container in the refrigerator for up to 5 days. - Store frozen green peas in the freezer in airtight containers for up to 6 months. - Do not wash green peas until you are ready to use them, as moisture can encourage spoiling. - If you are using fresh green peas, remove them from their pods and store the peas in the same way as instructed above. By following these tips, you can ensure that your green peas are always fresh when you are ready to cook or eat them.

How to Buy Fresh Green Peas?

When buying fresh green peas, here are some things to look for: - Look for pods that are firm, bright green, and without any bruises or blemishes. - The pods should be filled with small round peas that are firm and bright green. Discard any peas that are discolored, soft, or shriveled. - If possible, buy green peas that have been freshly harvested from the farm or farmer's market. - If buying frozen green peas, choose brands that are organic and do not contain any preservatives or additives. By selecting fresh and high-quality green peas, you can ensure that your dishes turn out delicious and full of flavor.

Side Effects of Overconsumption

Green peas are generally safe and healthy for most people, but overeating them can cause some side effects: - Bloating and gas: Due to their high fiber content, green peas can cause bloating and gas if consumed in large quantities or if you are not used to eating fiber-rich foods. - High-purine content: Green peas contain purine, which can contribute to gout in people with the condition. - Allergic reactions: People with allergies to legumes may experience allergic reactions when consuming green peas. To avoid these side effects, it is important to consume green peas in moderation, especially if you have any underlying health conditions or allergies.

Green Peas for Weight Loss

Green peas are a great food choice for anyone trying to lose weight, due to their high fiber and protein content. Here is how green peas can help with weight loss: - High fiber content: The fiber in green peas can help fill you up and reduce your appetite, which may help you consume fewer calories overall. - Low in calories: With just 134 calories in one cup, green peas are a low-calorie food choice that can help you stay within your daily calorie limit. - Rich in protein: Protein takes longer to digest than carbs or fats, which means that you will feel full for longer periods of time after eating green peas. Include green peas in your meals by adding them to salads, soups, or as a side dish for your main meals. They are a great addition to any weight loss program.

Green Peas for Blood Sugar Control

Green peas are a low-glycemic index food, which means that they can help regulate and stabilize blood sugar levels. Here is how green peas can help control blood sugar: - Low in carbohydrates: With just 25 grams of carbohydrates per cup, green peas are a low-carb food that won't cause blood sugar spikes. - High in fiber: The soluble and insoluble fiber in green peas can help slow the absorption of sugar in the blood, which can help regulate blood sugar levels. - Good source of protein: Protein takes longer to digest than carbs, which helps to keep blood sugar levels more stable. Include green peas in your meals to help regulate blood sugar levels and reduce the risk of developing Type 2 diabetes.

Green Peas for Improved Digestion

Green peas contain both soluble and insoluble fiber, which can benefit and maintain a healthy digestive tract. Here is how green peas can help to improve digestion: - Regulate bowel movements: The fiber in green peas can bulk up stools, reducing constipation and ensuring regular bowel movements. - Beneficial for gut health: The fiber in green peas can offer fuel for beneficial gut bacteria, helping to maintain a healthy gut microbiome. Add green peas to your diet to achieve optimal digestion and overall digestive health.