Garden Pea
Description
Garden peas, also known as 'Pisum sativum', are small, spherical seeds or the seed-pods of the pod fruit Pisum. Each pod contains several peas, which can be bright green or yellow. Fresh, tender peas are often eaten cooked and many varieties can also be eaten raw. Dried peas are often made into soups or ground into flour.
Common uses
Garden peas are commonly used in salads, soups, stews, and side dishes. They are also a popular addition to rice dishes, pasta, and casseroles. In some countries, peas are pureed to make spreads or dips.
Nutritional value
Calories
A 100g serving of cooked garden peas contains approximately 84 calories (kcal).
Protein
Garden peas offer around 5.42g of protein per 100g serving.
Fat
These peas are low in fat, with just 0.22g per 100g serving.
Carbohydrates
Carbohydrates are present at about 14.45g per 100g serving.
Vitamins
Garden peas are a good source of Vitamin C, providing about 40% of the recommended daily intake per 100g serving, as well as Vitamin K, A, and several B vitamins.
Minerals
The legumes are rich in minerals like manganese, phosphorus, magnesium, iron, zinc, and potassium.
Health benefits
Garden peas are high in fiber and protein which can aid in digestion and help maintain a healthy body weight. Their antioxidant and anti-inflammatory properties can contribute to overall health and may reduce the risk of several chronic diseases.
Potential risks
While garden peas are generally safe for consumption, some individuals may experience bloating or gas due to their high fiber content. They also contain purines, which can exacerbate gout in susceptible individuals.
Common recipes
Garden peas are featured in a variety of recipes including pea soup, pea salad, mushy peas, and are often incorporated into pot pies, risottos, and curry dishes.
Cooking methods
Peas can be steamed, boiled, sautéed, or even eaten raw if they are tender enough. They cook quickly, making them a convenient addition to many dishes.
Pairing with other ingredients
Peas pair well with herbs like mint, dill, and parsley. They complement the flavors of ham, bacon, and cheese, and can balance grains and starches like rice and potatoes.
Summary
Garden peas are a flavorful and nutritious ingredient with a rich historical background and a wide range of culinary applications. Their versatility makes them a popular choice in recipes around the world, offering both health benefits and delicious taste.