Sugar Snap
Description
Sugar snap peas, known botanically as Pisum sativum var. macrocarpon, are a delightful and crisp vegetable that combines the best qualities of garden peas and snow peas. Part of the legume family, these peas are characterized by their plump, edible pods with small peas inside. Sugar snaps are known for their sweet flavor and crunchy texture, making them a favored ingredient in a variety of dishes around the world.
Common uses
Sugar snap peas are commonly used in salads, stir-fries, and as a healthy snack. Their sweet flavor and snappy texture make them perfect for eating raw or lightly cooked.
Nutritional value
Calories
One cup (approximately 98 grams) of whole sugar snap peas contains around 35 calories (147 kilojoules).
Protein
They provide approximately 2 grams of protein per serving, making them a good source of plant-based protein.
Fat
Sugar snap peas are low in fat, containing less than 0.2 grams per serving.
Carbohydrates
They are also a good source of carbohydrates, with about 6 grams per serving, including dietary fiber.
Vitamins
Rich in vitamins, they are an excellent source of Vitamin C, Vitamin A, and Vitamin K.
Minerals
Sugar snap peas also provide essential minerals such as iron, potassium, and magnesium.
Health benefits
Their high fiber content aids digestion and promotes a feeling of fullness. The vitamins and minerals in sugar snap peas support the immune system, bone health, and overall well-being.
Potential risks
For those with digestive issues, the fibrous pods can sometimes cause bloating or gas. Additionally, as they contain vitamin K, individuals on blood thinners should consume them in moderation.
Common recipes
Popular recipes include sugar snap pea stir-fries, salads, and pasta dishes. They can also be found in soups and as a side dish to meats and fish.
Cooking methods
Sugar snap peas can be steamed, sautéed, blanched, or eaten raw. They should be cooked only briefly to maintain their crisp texture.
Pairing with other ingredients
They pair well with flavors such as garlic, sesame, mint, and lemon. Proteins such as chicken, shrimp, and tofu also complement sugar snap peas nicely.
Summary
Sugar snap peas are a nutritious and versatile ingredient that lend a delightful sweetness and crunch to a variety of dishes. Whether served raw in a salad or lightly cooked in a stir-fry, they offer both flavor and a host of health benefits.