Did you know that 100 G of cooked peas and carrots (from fresh and with no fat added during cooking) contain 64 calories? These common vegetables are not only tasty but also packed with nutrients that are essential for overall health.

Peas and carrots are a good source of dietary fiber, protein, vitamins, and minerals such as vitamin C, vitamin K, vitamin A, manganese, and potassium. Eating a diet rich in these nutrients may help to prevent chronic diseases such as heart disease, diabetes, and certain types of cancer.

In this article, we'll explore the health benefits of peas and carrots, ways to incorporate them into your diet, cooking tips, and recipe ideas for you to try at home.

Calories in 100 G Cooked Peas and Carrots

As mentioned earlier, 100 G of cooked peas and carrots (from fresh and with no added fat) contain 64 calories. This amount accounts for roughly 3% of the recommended daily calorie intake for an average adult. However, it is important to note that the calorie count may vary slightly depending on how the vegetables are prepared. For instance, adding butter, cream, or cheese may significantly increase the calorie content. Roasting, grilling or sautéing them with a small amount of olive oil can be a healthier alternative to prevent adding extra calories.

Fat Not Added in Cooking

By not adding fat during the cooking process, you are helping to reduce the overall caloric intake of this dish. This can be important if you're trying to lose weight or maintain a healthy weight. Choosing fat-free cooking methods like steaming, boiling, or microwaving are even better ways to keep the calorie count low. You can also opt for non-stick pans, cooking sprays, or broth instead of oil or butter to prevent sticking and aid in the cooking process.

Nutrients in Peas and Carrots

Peas and carrots are a rich source of nutrients that are vital for overall health. One cup of cooked peas (from fresh) contains about 8 grams of fiber, 9 grams of protein, and a significant amount of vitamin C, vitamin K, vitamin A, manganese, folate and potassium. One cup of cooked carrots (from fresh) contains about 4 grams of fiber, 1.5 grams of protein, and a significant amount of vitamin A, vitamin K, vitamin C, potassium, and fiber. Including a variety of fruits and vegetables in your diet can provide these nutrients, help support the immune system, and prevent nutrient deficiencies.

Health Benefits of Peas and Carrots

Regular consumption of peas and carrots may provide numerous health benefits. These vegetables contain antioxidants, which are compounds that protect cells from damage caused by free radicals. Research has shown that a diet rich in antioxidants can help to reduce the risk of chronic diseases such as heart disease, stroke, certain types of cancer, and neurodegenerative diseases. Furthermore, the fiber content in peas and carrots may help to regulate blood sugar levels, prevent constipation, and promote feelings of fullness which may aid in weight management.

Ways to Incorporate Peas and Carrots into Your Diet

Peas and carrots are versatile vegetables that can be incorporated into a variety of dishes, both savory and sweet. Here are a few ways to include them in your diet:

• Mix peas and carrots into a stir-fry with other veggies and protein sources like chicken and tofu.
• Blend cooked peas and carrots into a creamy soup or curry.
• Toss cooked carrots and peas with your favorite pasta and sauce.
• Roast a medley of vegetables including carrots, peas, and other root vegetables and season with herbs and spices.

Carrots and Peas Recipe Ideas

Want to try something new with peas and carrots? Here are some recipe ideas to get you started:

• Pea and Carrot Salad with lemon vinaigrette
• Carrot and Pea soup with coconut milk ginger
• Stir Fry with peas, carrots and chicken
• Creamy mashed peas and carrots

Peas and Carrots for Weight Loss

If you're looking to lose weight, incorporating peas and carrots into your diet may be helpful. Not only are they low in calories and fat, but they are also high in fiber and protein, which can help to keep you feeling full for longer periods of time. Furthermore, substituting peas and carrots for other high-calorie foods like pasta or rice can help to reduce overall caloric intake, leading to weight loss.

Peas and Carrots as a Side Dish

Peas and carrots can make a tasty and nutritious side dish for any meal. Simply steam, boil or sauté them for a few minutes and season with herbs, spices or lemon juice for extra flavor. We suggest pairing them with grilled chicken, fish or tofu, and a baked sweet potato or brown rice. This combination provides all the essential nutrients for a well-balanced and filling meal.

Cooking Tips for Peas and Carrots

For optimal flavor and nutrition, here are some cooking tips for peas and carrots:

• Choose fresh, ripe peas and carrots with bright colors and no signs of decay or spoilage
• Wash the vegetables thoroughly before cooking to remove any dirt or debris
• Cut the vegetables into uniform pieces to ensure even cooking
• Avoid overcooking the vegetables to prevent nutrient loss and retain texture and flavor

Fresh vs Frozen Peas and Carrots

Both fresh and frozen peas and carrots can be used in cooking. While fresh vegetables are usually preferred for their texture and flavor, frozen vegetables can be a good alternative if fresh produce is not available or in season. Frozen vegetables are usually picked at their peak freshness and immediately frozen, locking in their taste and nutrients. However, it's important to read the labels carefully and choose varieties without added salt or preservatives.