Peas are a versatile and healthy vegetable, perfect for adding to meals in many different ways. With just one pound of peas (with salt, drained, cooked, boiled), you get 191 calories to fuel your body. They are an excellent source of nutrients, and can be enjoyed in a variety of dishes.
In addition to being a low calorie option, one pound of peas contains various vitamins and minerals such as vitamin C, vitamin K, vitamin B-6, folate, iron, magnesium, and potassium. They also provide antioxidants and fiber, making them a great choice for maintaining a balanced diet and healthy lifestyle.
In this article, we'll explore the different nutritional benefits of peas, how to prepare them, and creative ways to add them to your meals.
Vitamins and Minerals found in Peas
Peas are a great source of vitamins and minerals. They contain vitamin C, vitamin K, vitamin B-6, folate, iron, magnesium, and potassium. Vitamin C is important for the immune system, while vitamin K is necessary for blood clotting. Vitamin B-6 is essential for brain development, and folate is necessary for cell growth. Iron helps with the production of hemoglobin in the blood, which carries oxygen to the body's tissues. Magnesium is important for muscle and nerve function. Potassium helps to regulate blood pressure and can reduce the risk of heart disease. Peas are also rich in antioxidants and fiber, which can help reduce inflammation and improve digestive health.
Benefits of Peas for the Body
Peas offer many benefits for the body. They are low in fat and calories, making them a great choice for weight management. They are also a good source of protein, making them an excellent alternative to meat for vegetarians and vegans. Peas contain antioxidants, which help to prevent damage to cells and reduce the risk of chronic diseases. The fiber in peas can also help to regulate blood sugar levels and reduce the risk of diabetes. Peas are also good for heart health, as they contain potassium, which helps to regulate blood pressure, and folate, which can reduce the risk of heart disease.
Calories in Cooked Peas
One pound of cooked peas (with salt, drained, boiled) provides 191 calories. Peas are naturally low in calories, making them a great option for weight management and maintaining a healthy diet. Compared to other vegetables, peas are moderate in calories but high in nutritional value. They provide a good balance of protein and carbohydrates, and contain vitamins and minerals that the body needs to function properly.
Ways to Cook with Peas
Peas are a versatile vegetable that can be used in a variety of dishes. They can simply be boiled and served as a side dish, or added to soups, stews, and curries for a pop of color and flavor. Peas can also be used to make dips and spreads, such as hummus and pea pesto. They can be roasted for a crunchy snack, or added to salads for a nutritious boost. Peas are an excellent ingredient for vegetarian and vegan recipes, and can be used as a substitute for meat in many dishes.
Varieties of Peas
There are several different varieties of peas, including garden peas, snow peas, and sugar snap peas. Garden peas are the most common type of peas, found in most grocery stores. Snow and sugar snap peas are often used in stir-fry dishes and salads, as they are sweet and crisp. Peas can also be found canned or frozen, which makes them easy to store and convenient to use in recipes. Canned peas are a good option for adding to soups and stews, while frozen peas can be used in a variety of dishes as a substitute for fresh peas.
Peas as a Source of Protein
Peas are a great source of plant-based protein, making them an excellent addition to vegetarian and vegan diets. One pound of peas contains about 9 grams of protein, which can help to promote muscle growth and repair. Peas are also low in fat and cholesterol, making them a healthier alternative to meat. They are a complete protein, meaning they contain all essential amino acids that the body needs to function properly.
Nutritional Comparison of Peas with other Vegetables
Peas are a nutrient-dense vegetable that offers many health benefits. Compared to other vegetables, peas are low in calories but high in nutritional value. For example, one cup of cooked peas contains 8 grams of protein, 9 grams of fiber, and is rich in vitamins and minerals such as vitamin C, vitamin K, and folate. Broccoli is another vegetable that is high in nutritional value. One cup of cooked broccoli contains 6 grams of protein and is rich in vitamin C, vitamin K, and folate. Spinach is also a nutrient-dense vegetable, with one cup of cooked spinach containing 5 grams of protein and being rich in vitamin A, vitamin C, and iron. By incorporating a variety of vegetables into your diet, you can ensure that you are getting all the nutrients your body needs to function properly.
Peas for a Balanced Diet
Peas are an excellent addition to a balanced diet. They are low in calories, high in fiber, and contain a good balance of protein and carbohydrates. Peas are also rich in vitamins and minerals, making them a great option for maintaining overall health and wellness. Incorporating peas into your meals can help to regulate blood sugar levels, promote digestive health, and reduce the risk of chronic diseases such as heart disease and diabetes.
Peas for Vegetarian and Vegan Diets
Peas are a great option for vegetarian and vegan diets. They are a good source of plant-based protein, and can be used as a substitute for meat in many different recipes. Peas are also low in fat and calories, making them a healthier option than meat. They are a complete protein, meaning they contain all the essential amino acids that the body needs. By incorporating peas into your meals, you can ensure that you are getting all the nutrients your body needs to function properly without consuming a lot of calories and fat.
How to Store Peas
Peas should be stored in the refrigerator after being cooked or thawed from frozen. They can be stored in an airtight container for up to 3-4 days. If you have fresh peas, they should be stored in the refrigerator in a plastic bag or airtight container. They will stay fresh for up to 3-4 days. Frozen peas should be stored in the freezer and will stay fresh for up to 3-4 months.
Peas are an excellent source of plant-based protein, and can help to promote muscle growth and repair.
5 FAQs about Cooked Peas
What is the nutritional value of cooked peas?
Cooked peas are a rich source of protein, fiber, vitamins, and minerals. They are low in calories, with just 191 calories in a 1 lb serving, and contain no fat or cholesterol.
Can cooked peas be frozen?
Yes, cooked peas can be frozen for later use. Simply let them cool to room temperature, then place them in an airtight container or freezer bag and freeze for up to 6 months.
Are cooked peas good for weight loss?
Yes, cooked peas are a great option for weight loss. They are low in calories but high in fiber and protein, which can help you feel full and satisfied. Incorporating cooked peas into your diet can help you lose weight while still providing essential nutrients.
How can cooked peas be prepared?
Cooked peas can be enjoyed on their own as a side dish, added to soups and stews, or mixed into salads. They can also be mashed or pureed into dips or spreads, or added to casseroles or pasta dishes.
Are there any potential health risks to eating cooked peas?
Cooked peas are generally considered safe and healthy to eat. However, some people may experience digestive issues such as bloating or gas due to the high fiber content of peas. If you experience any discomfort after eating cooked peas, it's best to consult with your healthcare provider.