Nutritional Benefits of Green Peas

Green Peas

What Are Green Peas?

These are small, round, green seeds that grow inside pods on a plant. They are one of most popular and versatile vegetables worldwide and can be eaten fresh, frozen, canned or dried. Green peas are not only delicious but also nutritious. They are rich in protein, fiber, vitamins, minerals and antioxidants that can benefit your health in many ways. In this blog post, we will explore why pea greens are healthy and nutritious and share some tips and recipes for cooking and eating them.


  • 2 cups of frozen green peas
  • 2 tablespoons of butter
  • Salt and pepper to taste
  • Step By Step Instructions
  • Bring a pot of water to boil and add pinch of salt.
  • Add frozen peas and cook for about 10 minutes or until tender.
  • Drain peas and return them to the pot.
  • Add butter and season with salt and pepper. Stir well to coat peas with butter.
  • Enjoy your simple and delicious side dish of green peas.


  • If using fresh peas, shell them.
  • Heat the butter or oil in large skillet over medium heat.
  • Add the peas, salt and pepper.
  • Cook, stirring occasionally, until peas are tender crisp 5 minutes for fresh peas and 3 minutes for frozen peas.
  • Serve immediately.


  • You can use fresh peas instead of frozen, but you may need to adjust cooking time accordingly.
  • Add some minced garlic, chopped parsley or grated cheese for extra flavor.
  • Green peas are good protein, fiber, vitamin C and iron source.

Nutrition Information

Calories: 149

Fat: 8.6 g

Tips for Green Peas on the Stovetop

Green Peas

One of easiest and quickest ways to cook pea green is on the stovetop. These are some simple steps to follow:

  • Rinse the peas under cold water and drain them well.
  • Bring a pot of water to a boil and add some salt.
  • Add peas and cook for 3 to 5 minutes or until tender but still bright green.
  • Drain peas and return them to the pot.
  • Add butter, salt, pepper and herbs of your choice and toss to coat.
  • Enjoy your green peas as a side dish or add them to salads, soups, casseroles or pasta dishes.

How to Make Hash Browns?

Green Peas

Hash browns are a classic breakfast dish consisting of shredded potatoes fried until crispy and golden. They are easy to make at home with a few ingredients and a skillet. This is how:

  • Peel and grate some potatoes (about one medium potato per serving) and squeeze out excess moisture with a clean kitchen towel or paper towel.
  • Heat oil or butter in a large nonstick skillet over medium high heat.
  • Spread grated potatoes in an even layer on the skillet and press down lightly with a spatula.
  • Cook for 15 to 20 minutes, flipping once halfway through, until the hash browns are browned and crisp on both sides.
  • Season with salt, pepper and other spices you like, like paprika, garlic powder or onion powder.
  • Serve your hash browns hot with eggs, bacon, sausage, cheese, ketchup or any other toppings you prefer.

How to Cook Frozen Peas?

Frozen peas are a convenient and economical way to enjoy green peas all year round. They are already shelled and blanched, so they require minimal preparation. These are some ways to cook frozen peas:

Microwave: Place the frozen peas in a microwave safe bowl and add water. Cover with a lid or plastic wrap and microwave for 3 to 4 minutes, stirring once halfway through. Drain and season as desired.

Boil: Bring a pot of water to a boil and add salt. Add frozen peas and cook for 2 to 3 minutes or until heated. Drain and season as desired.


  • Fill a pot with some water and bring it to a boil.
  • Place the frozen peas in a steamer basket and set it over pot.
  • Cover with a lid and steam for about 4 to 5 minutes or until they are heated through.
  • Season as desired.


  • Heat some oil or butter in a skillet over medium high heat.
  • Add frozen peas and some garlic, onion or other aromatics.
  • Saute for about 5 to 7 minutes, stirring occasionally, until they are cooked and slightly browned.
  • Season as desired.

Health Benefits of Peas

Health Benefits of Peas

Green peas are not only tasty but also good for you. These are some of the health benefits of eating pea green:

Full of Fiber: Green peas are high in dietary fiber, which can help improve your digestion, lower your cholesterol levels, regulate your blood sugar levels and keep you full longer.

Helps Heart: Green peas are rich in antioxidants, like vitamin C, vitamin E and flavonoids, that can protect your blood vessels from oxidative damage and inflammation. They also contain folate, lowering your homocysteine levels and reducing your risk of heart disease.

Supports the Immune System: Green peas are a great source of vitamin C, which can boost your immune system and fight off infections. They also contain zinc, enhancing your immune function and wound healing.

Protects the Eyes: Pea green contains lutein and zeaxanthin,

two carotenoids that can protect your eyes from age related macular degeneration and cataracts. They also provide vitamin A, which can maintain your vision and eye health.

Regulates Blood Sugar: Green peas have a low glycemic index,

which means they do not cause a rapid spike in your blood sugar levels after eating them. They also contain protein

and fiber, which can slow down the absorption of sugar and help you control your blood sugar levels.

How to Eat Green Peas?

Green peas are a versatile veggie platter that can be enjoyed in many ways. These are some delicious and easy recipes that feature pea green:

Crispy Rice Bake With Shrimp and Peas: This is a hearty and satisfying casserole that combines cooked rice, shrimp, peas, cheese and cream of mushroom soup. It is baked until bubbly and crisp on top and makes a great weeknight meal.

Smashed Pea and Ricotta Toasts: This simple and elegant appetizer or snack consists of toasted bread slices topped with a creamy mixture of smashed peas, ricotta cheese, lemon juice and mint. It is fresh, light and flavorful.

Creamy Peas With Eggs and Bacon: This comforting and filling dish features peas cooked in a creamy sauce with eggs and bacon. It is perfect for breakfast, brunch or dinner and can be served with toast or biscuits.

Pea Mint Pesto Fusilli: This is a refreshing and vibrant pasta dish that uses a homemade pesto made with peas, mint, garlic, parmesan cheese and olive oil. It is tossed with cooked fusilli pasta and garnished with cheese and mint.

Five Spice Lamb Chops With Snow Pea Salad: This delicious and easy meal pairs grilled lamb chops seasoned with five spice powder with a crisp and colorful salad of snow peas, radishes, scallions and cilantro. It is dressed with a tangy vinaigrette made with lime juice, soy sauce, honey and sesame oil.


Green peas are a nutritious and versatile vegetable that can be enjoyed in many ways. They are rich in protein, fiber, vitamins, minerals and antioxidants and can help lower the risk of chronic diseases like diabetes, heart disease and cancer. Pea green is also easy to grow, store and cook, making them  convenient and sustainable food choice. Whether eaten fresh, frozen, canned or dried, pea green can add flavor and health benefits to any meal.


How do I store green peas?

Fresh green peas should be stored in refrigerator in plastic bag or container for up to 3 days. Frozen peas should be kept in the freezer for up to 6 months. Canned peas should be stored in a cool and dry place for up to 2 years. Dried peas should be stored in an airtight container in a cool and dry place for up to 1 year.

How do I shell green peas?

To shell fresh green peas, snap off the pod’s stem end and pull string along the seam. Then open pod and gently push out the peas with your fingers or a spoon.

How do I rehydrate dried peas?

To rehydrate dried peas, soak them overnight or for at least 8 hours. Then drain them and rinse them well before cooking.

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