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Fresh peas should be used immediately and are best when barely steamed or eaten raw. They can be enjoyed on their own, or added to salads or stir-fried dishes at the last minute. Snow peas have flavorful, tender pods that are frequently used in preparing Asian dishes. Dried peas, both whole and split, are delicious used in soups and stews. Before cooking, soak whole dried peas for four to six hours, then pressure cook for ten minutes, use a crockpot, or cook on the stovetop for an hour. French “petits pois” are simply young peas, not another variety. Split peas are often used in Indian dishes, such as dhal. Uncooked, soaked split peas can be ground and steamed to make a cakelike vegetable loaf.
Among the more than 1,000 varieties of garden pea, the most common are smooth peas, the type generally sold frozen, and the wrinkled variety, which is generally canned. Other varieties include the sugar snap pea and snow pea, both of which have edible pods. Beyond the garden pea varieties are the gray or field pea, primarily used as fodder crop, and the wild Mediterranean pea sometimes called the oasis or maquis pea. Dried peas are available whole or split, and are either green or yellow.
Peas (raw), 1 cup
Calories: 117
Protein: 7.8g
Carbohydrate: 21g
Total Fat: 0.58g
Fiber: 7.4g
*Excellent source of: Folate (94mcg), Vitamin A (928 IU), and Vitamin C (58mg)
*Good source of: Zinc (1.8mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires February 2010.
