Fresh Peeled Green Peas: Overview
Fresh Peeled Green Peas are the tender seeds of the Pisum sativum plant. These bright green peas are commonly available during the spring and are sweeter and softer than dried or frozen peas. Fresh green peas can be eaten raw, cooked, or incorporated into a wide variety of dishes, from salads and soups to curries and side dishes.
Health Benefits of Fresh Green Peas
- Rich in protein: Green peas are a great source of plant-based protein, making them ideal for vegetarians and vegans.
- High in fiber: Peas help improve digestion and support gut health due to their high fiber content.
- Promotes heart health: Peas are low in fat and contain heart-healthy minerals like potassium and magnesium, which help regulate blood pressure.
- Supports weight management: Low in calories and fat but high in protein and fiber, green peas are perfect for those looking to maintain or lose weight.
- Rich in vitamins and minerals: Green peas are an excellent source of vitamins A, C, and K, as well as folate and iron.
- Blood sugar regulation: The high fiber and protein content in peas help control blood sugar levels.
- Anti-inflammatory properties: Peas contain antioxidants and polyphenols that reduce inflammation and promote overall health.
Nutritional Value of Fresh Green Peas (per 100g approx.)
- Calories: 81 kcal
- Protein: 5.4 g
- Carbohydrates: 14.5 g
- Dietary Fiber: 5.1 g
- Sugars: 5.7 g
- Fats: 0.4 g
- Vitamins: Rich in Vitamin C, A, K, and B-complex (folate, B6)
- Minerals: Contains iron, magnesium, potassium, and zinc
How to Eat Fresh Green Peas
Fresh green peas can be eaten raw or cooked. They can be added to salads, soups, stews, and stir-fries or used as fillings in savory pastries. Cooking methods include boiling, steaming, sautéing, and even roasting.
5 Indian Recipes Using Fresh Green Peas
1. Matar Paneer (Green Peas with Cottage Cheese)
Ingredients:
- 1 cup fresh green peas
- 200g paneer (cottage cheese, cubed)
- 1 onion (chopped)
- 1 tomato (pureed)
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1 tsp garam masala
- Salt to taste
- 1 tbsp oil
- Fresh coriander leaves for garnish
Instructions:
- Heat oil in a pan and add cumin seeds. When they splutter, add chopped onions and sauté until golden brown.
- Add turmeric, garam masala, and tomato puree. Cook until the oil separates.
- Add green peas and paneer cubes, stir well, and cook for 5-7 minutes.
- Add 1/2 cup water, cover, and simmer until the peas are tender.
- Garnish with coriander leaves and serve with rice or roti.
2. Green Peas Pulao (Matar Pulao)
Ingredients:
- 1 cup fresh green peas
- 1.5 cups basmati rice (soaked)
- 1 onion (sliced)
- 1 tsp cumin seeds
- 1 bay leaf
- 1 cinnamon stick
- 2 cloves
- 2 tbsp oil or ghee
- Salt to taste
- 2.5 cups water
Instructions:
- Heat oil or ghee in a pan, add cumin seeds, bay leaf, cinnamon, and cloves.
- Add sliced onions and sauté until golden.
- Add fresh green peas and stir.
- Add soaked rice and water, and season with salt.
- Bring to a boil, then cover and simmer until the rice is fully cooked and fluffy.
- Serve hot with raita or curry.
3. Aloo Matar (Potato and Peas Curry)
Ingredients:
- 2 medium potatoes (cubed)
- 1 cup fresh green peas
- 1 onion (chopped)
- 2 tomatoes (pureed)
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1 tsp red chili powder
- 1 tsp garam masala
- Salt to taste
- 2 tbsp oil
Instructions:
- Heat oil in a pan and add cumin seeds. When they crackle, add chopped onions and sauté until golden brown.
- Add turmeric, chili powder, and tomato puree. Cook until the oil separates.
- Add potatoes and cook for 5-7 minutes.
- Add green peas, salt, and 1 cup water. Simmer until the potatoes are tender.
- Add garam masala, stir, and cook for 2 more minutes.
- Serve with chapati or rice.
4. Matar Kachori (Green Pea-Stuffed Pastry)
Ingredients:
- 1 cup fresh green peas
- 2 cups all-purpose flour (maida)
- 1 tsp cumin seeds
- 1 tsp garam masala
- Salt to taste
- Oil for deep frying
Instructions:
- Make a dough by mixing all-purpose flour with water and a pinch of salt. Set aside.
- Mash the green peas and sauté with cumin seeds, garam masala, and salt in a little oil.
- Roll out small balls of dough, stuff with the green pea mixture, and seal the edges.
- Deep fry the kachoris until golden brown.
- Serve hot with chutney.
5. Methi Matar Malai (Fenugreek and Peas in Creamy Gravy)
Ingredients:
- 1 cup fresh green peas
- 1 cup fresh fenugreek leaves (methi)
- 1/2 cup fresh cream
- 1 onion (chopped)
- 1 tsp cumin seeds
- 1/2 tsp garam masala
- Salt to taste
- 2 tbsp oil
Instructions:
- Heat oil in a pan and add cumin seeds.
- Add chopped onions and sauté until golden.
- Add fenugreek leaves, green peas, salt, and garam masala. Stir and cook for 5 minutes.
- Add fresh cream and simmer for another 5 minutes.
- Serve with naan or chapati.
5 Non-Indian Recipes Using Fresh Green Peas
1. Green Pea and Mint Soup
Ingredients:
- 2 cups fresh green peas
- 1 onion (chopped)
- 1 garlic clove (minced)
- 2 cups vegetable broth
- 1/4 cup fresh mint leaves
- Salt and pepper to taste
- 1 tbsp olive oil
Instructions:
- Heat olive oil in a pot and sauté onions and garlic until soft.
- Add fresh peas and vegetable broth. Bring to a boil, then simmer for 10 minutes.
- Add fresh mint leaves and blend the soup until smooth.
- Season with salt and pepper and serve hot.
2. Pea and Feta Salad
Ingredients:
- 1 cup fresh green peas (blanched)
- 1/2 cup feta cheese (crumbled)
- 1 cucumber (diced)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- Blanch fresh peas in boiling water for 2 minutes, then cool in ice water.
- In a bowl, mix blanched peas, crumbled feta, diced cucumber, olive oil, lemon juice, salt, and pepper.
- Toss well and serve chilled as a refreshing salad.
3. Pasta with Green Peas and Parmesan
Ingredients:
- 2 cups fresh green peas
- 250g pasta (penne or fusilli)
- 1/2 cup grated Parmesan cheese
- 1 garlic clove (minced)
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Cook pasta according to package instructions and drain.
- In a pan, heat olive oil and sauté minced garlic.
- Add fresh peas and cook for 3-4 minutes.
- Add cooked pasta, grated Parmesan, salt, and pepper. Toss well.
- Serve hot with extra Parmesan on top.
4. Green Pea and Ricotta Toast
Ingredients:
- 1 cup fresh green peas
- 1/2 cup ricotta cheese
- 1 tbsp lemon juice
- 4 slices of bread (toasted)
- Salt and pepper to taste
Instructions:
- Blanch the peas in boiling water for 2 minutes and cool them in ice water.
- Mash the peas and mix them with ricotta cheese, lemon juice, salt, and pepper.
- Spread the pea and ricotta mixture on toasted bread slices.
- Serve as a healthy snack or appetizer.
5. Pea and Mushroom Risotto
Ingredients:
- 1 cup fresh green peas
- 1 cup Arborio rice
- 1 onion (chopped)
- 1 cup mushrooms (sliced)
- 4 cups vegetable broth
- 1/2 cup white wine (optional)
- 1/4 cup Parmesan cheese
- 2 tbsp butter
- Salt and pepper to taste
Instructions:
- Sauté onions and mushrooms in butter until soft.
- Add Arborio rice and cook for 2-3 minutes.
- Add white wine and cook until absorbed.
- Gradually add vegetable broth, stirring continuously until the rice is creamy and cooked.
- Stir in fresh peas and Parmesan cheese. Cook for another 5 minutes.
- Season with salt and pepper and serve warm.
Fresh green peas add flavor, texture, and nutrition to a variety of dishes. Whether cooked in rich curries or served as part of light salads or soups, their versatility makes them a staple in many cuisines.