Peas are native to western Asia and were often eaten as a dried food in the Middle Ages. Fresh peas were not eaten in Europe until the 16th century and were considered a luxury food.
Garden peas and pod peas are the two common varieties. Garden peas require shelling and are considered a legume. They should be harvested when the pods are well filled but the peas are still tender and sweet. Edible-pod peas, such as snow peas, sugar peas, and Chinese pea pods, are eaten whole, either cooked or raw. Their pods are flat with small, immature peas inside. Choose pods that are bright green, and show no signs of decay or wilting.
All types of peas are good sources of vitamin A, vitamin C, thiamin, folate, iron, and phosphorus. Garden peas are also a good source of fiber, containing 2 grams per 1/2-cup serving. One cup of shelled peas has 125 calories, and one cup of edible-pod peas has 65 calories.
For the sweetest flavor, serve peas as soon after picking or buying as possible. As peas age, the sugar content turns to starch, making the peas less sweet. Store unwashed peas in the shell in the crisper section of your refrigerator in a perforated plastic bag. Use within two days.
Peas can be eaten raw or cooked. Below are a few ideas to include peas in your meals:
- Add them to soups, stews and casseroles for color and flavor.
- Stir peas into rice or barley to make a pilaf.
- Use mashed peas for half of the avocado in guacamole to decrease the fat content.
- Throw peas into your pasta primavera or add them to potato salad.
- Toss peas into a garden salad to liven it up or serve the following recipe for layered lettuce salad.
Layered Lettuce Salad
- 1 head of lettuce, or 4 cups other leafy greens, washed, torn, and dried
- 1 large cucumber, washed and thinly sliced
- 1 cup onion, thinly sliced
- 2 cups fresh peas (or frozen, thawed)
- 2/3 cup low-fat yogurt
- 1/3 cup shredded cheese
- 2 tablespoons bacon bits, or 3 slices crumbled cooked bacon
Spread the lettuce or greens in the bottom of a large bowl. Cover the lettuce with cucumbers, onions, and peas. Spread with yogurt and top with cheese. Cover the bowl with aluminum foil or plastic wrap. Refrigerate overnight to allow flavors to blend. Sprinkle bacon on top just before serving. Serve cold. Makes 6 one-cup servings. 113 calories per serving.