Are you stuck in a recipe rut, using peas only in salads or stews? Or are you looking for new ways to include green peas in your weight-loss meals? Known for their vibrant colour and natural sweetness, green peas recipes are very delicious, offering high fibre, protein, vitamins A, C, and K, folate, iron, and magnesium. This way, fresh or frozen green peas have something for every palate!
However, despite their many benefits, they often get skipped regarding creative cooking. Green peas can easily be added to many dishes, from savoury sides to hearty mains. Green peas offer much flexibility when making a quick snack or preparing a nutrient-dense dinner. Moreover, they pair perfectly with other healthy foods like grains, leafy greens, and lean proteins. From hearty green pea soups to innovative snacks, the possibilities are endless.
Still, worried about a burst of flavour and a dose of nutrition? This blog shares six delicious and healthy green pea recipes, ways to use them in cooking, and tips on pairing them with other foods to create a flavour explosion. So, keep reading!
Table Of Contents
1. What Is The Best Way To Eat Green Peas? 6 Healthy Recipes
2. What Goes Well With Green Peas? 7 Healthy Food Pairings
3. How To Use Green Peas In Cooking?
4. Is It OK To Eat Green Peas Everyday?
5. The Final Say
6. FAQs
7. References
What Is The Best Way To Eat Green Peas? 6 Healthy Recipes
Green peas, those tiny orbs of sweetness, are a versatile ingredient add-on to any meal. Whether you prefer fresh, frozen, or canned, there's a way to enjoy their subtle sweetness and vibrant green colour. Try these six delicious green peas recipes into your meal plans:
1. Asparagus And Green Pea Sauté
This delightful sauté offers high vitamin C from green peas, which strengthens the immune system, and vitamin K from asparagus, essential for healthy bones. Green peas provide dietary fibre, promoting better digestion, while asparagus contributes antioxidants like glutathione that protect your cells from damage. These low-calorie, fibre-rich foods support weight management systems.
Ingredients:
- Green peas - 1 cup (fresh or frozen)
- Asparagus - 1 cup (trimmed and cut into 2-inch pieces)
- Olive oil - 1 tablespoon
- Garlic - 2 cloves (finely minced)
- Lemon juice - 1 tablespoon (freshly squeezed)
- Salt - 1/2 teaspoon (adjust to taste)
- Black pepper - 1/4 teaspoon
Steps To Make This Green Peas Recipe:
1. Heat olive oil, add minced garlic, and sauté for 30 seconds until fragrant.
2. Toss in the asparagus and properly cook for nearly 3–4 minutes until it softens but retains a slight crunch.
3. Add the green peas and properly cook for next 3–4 minutes until they are bright green and tender.
4. Sprinkle with salt, pepper, and lemon juice, mixing everything well.
5. Serve warm as a winter side dish or pair it with grilled chicken for a wholesome meal.
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2. Green Pea & Potato Soup With Mint
This creamy soup offers potassium from potatoes, which is good for heart health and healthy blood pressure. Green peas are best for a high-protein diet, offering B vitamins that boost energy levels. Mint leaves enhance the flavour, improve digestion, and provide a cooling effect. The soup is nourishing, light, and perfect for any season.
Ingredients:
- Green peas - 1 cup (fresh or frozen)
- Potatoes - 2 medium-sized (peeled and diced)
- Onion - 1 small (finely chopped)
- Garlic - 2 cloves (minced)
- Vegetable stock - 3 cups
- Fresh mint leaves - 1/4 cup (finely chopped)
- Olive oil - 1 tablespoon
- Salt - 1 teaspoon (adjust to taste)
- Black pepper - 1/2 teaspoon
Steps To Make This Green Peas Recipe:
1. Heat olive oil, add chopped onion and garlic, and sauté for 2–3 minutes until softened and fragrant.
2. Add diced potatoes and cook for nearly 5 minutes.
3. Pour in the vegetable stock and carefully bring the mixture to a boil.
4. Add green peas, reduce the heat, and simmer for nearly 10–12 minutes until the potatoes are soft.
5. Blend the made soup using an immersion blender until smooth.
6. Stir in the chopped mint leaves, season with salt plus black pepper, and cook for another 2 minutes.
7. Serve hot, garnished with additional mint leaves or a drizzle of olive oil.
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3. Roasted Green Peas And Quinoa Salad
This salad combines roasted green peas, plant-based protein and vitamin C, and quinoa for complete protein and magnesium to support muscle function. Cherry tomatoes and cucumber add antioxidants and hydration, while olive oil and lemon juice bring healthy fats and vitamin C. It’s a fibre-rich, anti-inflammatory meal perfect for boosting energy.
Ingredients:
- Green peas - 1 cup (fresh or frozen, roasted)
- Quinoa - 1 cup (cooked and cooled)
- Cherry tomatoes - 1/2 cup (halved)
- Cucumber - 1/2 cup (diced)
- Olive oil - 2 tablespoons
- Lemon juice - 2 tablespoons (freshly squeezed)
- Fresh parsley - 1/4 cup (finely chopped)
- Salt - 1 teaspoon (adjust to taste)
- Black pepper - 1/2 teaspoon
Steps To Make This Green Peas Recipe:
1. Preheat your oven and spread green peas on a baking sheet, drizzle with healthy olive oil, and roast for nearly 10–12 minutes until slightly crispy.
2. Combine cooked quinoa, roasted green peas, cherry tomatoes, cucumber, and chopped parsley in a large mixing bowl.
3. Whisk together olive oil, lemon juice, salt, and pepper in a small bowl to make the dressing.
4. Pour the dressing over the green peas salad and toss gently to combine.
5. Serve chilled as a main dish or side.
4. Mashed Peas With Corn Fritters
This dish is a nutritious combination of green peas, rich in protein and antioxidants, and sweet corn, which provides fibre and folate to support brain and gut health. These fritters are healthy Indian snacks for boosting energy levels and keeping you full, thanks to the mix of protein and slow-digesting carbohydrates.
Ingredients:
- Green peas - 1 cup (boiled and mashed)
- Sweet corn kernels - 1 cup (boiled)
- Egg - 1 (optional, for binding)
- All-purpose flour - 1/2 cup
- Baking powder - 1/2 teaspoon
- Salt - 1 teaspoon (adjust to taste)
- Black pepper - 1/2 teaspoon
- Olive oil - for frying
Steps To Make This Green Peas Recipe:
1. Mash the boiled green peas until slightly chunky in a large bowl.
2. Add boiled corn kernels, egg (if using), flour, baking powder, salt, and pepper. Mix well to form a batter-like consistency.
3. Heat a non-stick skillet and drizzle with olive oil.
4. Drop spoonfuls of the batter, flattening them slightly to form fritters.
5. Cook for nearly 2–3 minutes on each side until golden brown and crispy.
6. Serve warm with a yoghurt dip or tangy chutney.
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5. Coconut Green Pea Curry Hummus
This fusion hummus blends the creamy richness of coconut milk with the protein and antioxidants of green peas. Tahini adds healthy fats plus calcium, while turmeric provides anti-inflammatory properties. It's a unique, nutrient-dense dip that pairs perfectly with snacks or meals.
Ingredients:
- Green peas - 1 cup (boiled)
- Coconut milk - 1/2 cup
- Tahini - 2 tablespoons
- Garlic - 2 cloves
- Lemon juice - 2 tablespoons (freshly squeezed)
- Turmeric powder - 1/2 teaspoon
- Salt - 1 teaspoon
Steps To Make This Green Peas Recipe:
1. Add boiled green peas, coconut milk, tahini, garlic, lemon juice, turmeric, and salt to a blender.
2. Blend by scraping down the sides and adding more coconut milk if the mixture is too thick.
3. Transfer the hummus to a standard serving bowl and drizzle with olive oil. Sprinkle a pinch of paprika for garnish.
4. Serve with pita bread, crackers, or veggie sticks.
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6. Boiled Green Peas & Veggies Stir-Fry
This stir-fry is a quick, low-calorie meal prep option packed with protein-rich green peas, vitamin C-loaded bell peppers, and beta-carotene-rich carrots. It’s a fibre-rich dish that aids digestion and supports immunity while being light and flavorful, ideal for a wholesome meal.
Ingredients:
- Green peas - 1 cup (boiled)
- Bell peppers - 1 cup (sliced into thin strips)
- Carrots - 1 cup (cut into thin strips or julienned)
- Soy sauce - 1 tablespoon
- Olive oil - 1 tablespoon
- Garlic - 2 cloves (minced)
- Salt - 1/2 teaspoon
- Black pepper - 1/4 teaspoon
Steps To Make This Green Peas Recipe:
1. Heat healthy olive oil, add minced garlic, and sauté for nearly 30 seconds until fragrant.
2. Toss in the bell peppers and carrots, stirring frequently, and cook for 5–6 minutes until tender but crisp.
3. Add the boiled green peas, soy sauce, healthy salt, and pepper. Stir well and properly cook for another 2 minutes.
4. Serve hot as a healthy side dish or pair with steamed brown rice for a complete meal.
Also Read: 15 Best Foods For Height Growth During Your Developmental Years!
What Goes Well With Green Peas? 7 Healthy Food Pairings
Consider these sweet and savoury food choices that pair well with green peas:
1. Protein Sources
Add them to a creamy chicken pot pie, a hearty pork stew, or a flavorful beef stir-fry. Pair them with fish like salmon or shrimp in a light lemon-dill sauce for a lighter option. Tofu and eggs also benefit from adding green peas, adding a burst of flavour to dishes like tofu scramble or vegetable omelettes.
2. Different Grains
Green peas can transform simple grains into delicious and nutritious meals. They can be added to rice pilafs, pasta dishes, or quinoa salads. Try a creamy pea and potato soup or a hearty barley stew with peas and smoked sausage for a comforting meal.
3. Vegetables & Fruits
Green peas pair well with many healthy veg recipes and fruits like strawberries, raspberries, and blueberries, creating refreshing and flavorful dishes. Roast them with carrots and parsnips for a winter side dish, or sauté them with garlic and spinach for a healthy side.
4. Herbs And Spices
Fresh herbs like mint and dill complement the sweetness of green peas, while warm spices like cumin, coriander, and curry powder add depth and complexity. A classic combination is peas and mint, often used in Indian and Middle Eastern cuisine.
5. Dairy Sources
Dairy products like butter, cream, and cheese can enhance the richness and flavour of green pea dishes. A creamy pea soup with a dollop of crème fraîche is a classic comfort food, while a pasta dish with peas and lemon zest is a light and refreshing meal.
6. Nut Varieties
Nuts like almonds, walnuts, and pecans add a nutty flavour to green pea desserts. They are used in cakes or cookies or simply sprinkled on top of a pea and mint ice cream.
7. Healthy Sweeteners
Honey, maple syrup, and sugar can enhance the sweetness of green peas and balance the flavours in a dessert. A simple and delicious dessert is a steamed sugar snap pea with a honey drizzle and a sea salt sprinkle.
Also Read: 5 Apple Cinnamon Detox Water Recipes & Benefits
How To Use Green Peas In Cooking?
Follow these ways to use and add green peas into your cooking and enjoy their deliciousness and nutritional benefits:
1. Preparing Fresh Green Peas
To prepare fresh green peas, start by shelling them from their pods. Once shelled, boil them in salted water for 2-3 minutes until they reach a tender-crisp consistency. Drain the peas immediately, ready to be used in your desired recipe.
2. Preparing Frozen Green Peas
Frozen green peas offer a convenient option. Cook them directly from frozen by either boiling them in salted water for 2-3 minutes or steaming them for 3-4 minutes until they reach a tender-crisp texture. Drain the peas, and they will be ready to be incorporated into your dish.
You can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals. Try these ways to use green peas in different versions:
Dish Type | How to Use Green Peas? |
Soups and Stews | Add some green peas to your soups and stews for flavour, colour, and protein. They'll thicken the soup and add a sweet, earthy flavour. |
Salads | Toss in some fresh or frozen green peas to your salads for a nutritious and delicious crunch. They add a pop of colour plus a dose of protein to your meal. |
Pasta Dishes | Include green peas in your pasta dishes for a hearty and satisfying meal. They add sweetness and a boost of protein to your pasta. |
Rice Dishes | Mix green peas with your rice dishes for a flavorful and colourful side dish. They add a burst of freshness and protein to your meal. |
Curries and Stir-Fries | Add green peas to your curries and stir-fries for sweetness and freshness. They'll give a protein boost to your dish. |
Purees and Dips | Blend green peas into smooth and creamy purees and dips. They'll add a sweet, earthy flavour and protein boost to your dip. |
Snacks | Roast green peas with your favourite spices for a healthy and crunchy snack. They're high in protein and fibre and a delicious way to satisfy your cravings. |
Also Read: 5 Simple And Healthy Chia Seed Recipes For Weight Loss
Is It OK To Eat Green Peas Everyday?
Indeed! You can have green peas daily, but as a part of a balanced meal plate, these greens offer high vitamins A, C, and K and folate, iron, and magnesium, which keep you feeling full. Also, they are good foods for gut health, being a plant-based protein source, making them suitable for vegetarian plus vegan diets. The antioxidants in green peas help protect cells from damage, reducing the risk of heart disease and cancer.
While green peas are undeniably healthy, consume them in moderation. Excessive intake causes digestive issues like bloating and gas, especially for people with fibre sensitivity. Plus, the high purine in peas might trigger gout symptoms. So, consider adding them to soups, stews, salads, or stir-fries with different cooking methods to enjoy them as part of a varied meal plan.
Also Read: Try This Comforting & Creamy Mushroom Sauce Recipe
The Final Say
To wrap up, these green peas recipes are just a few ideas to get you started. With a little creativity, you can come up with many delicious and healthy recipes that include fresh or frozen green peas. From all the comfort foods like pea soup to innovative dishes like pea and mint ice cream, there's something for everyone. So, enjoy your green peas and savour their goodness in your meals!
FAQs
1. How do you make a dry green pea recipe for weight loss?
You can soak the dried peas overnight, then cook them with your favourite spices. This fibre-rich dish will keep you full and satisfied, aiding in weight loss.
2. How do you make a recipe for green pea soup that is gut-friendly?
Keep it light and breezy! Avoid heavy creams and opt for vegetable broth. Add some ginger and cumin to soothe your tummy and boost your digestion. As a happy gut equals a happy you!
References
- https://theclevermeal.com/pea-recipes/
- https://m.tarladalal.com/recipes-using-boiled-green-peas-1078
- https://www.allrecipes.com/recipe/236266/simple-healthy-green-pea-soup/
- https://www.itcstore.in/blog/green-peas-recipes?srsltid=AfmBOooScnGEkSci6qaay4FOY8aFqk00PYFsSK30vprlBxXwa2AeuXEz
- https://www.foodpairing.com/how-to-make-foodpairing-dishes-around-pea/
- https://peas.org/pea-fect-pairings/#:~:text=Our%20peas%20love%20being%20with,Baked%20Eggs%20with%20Peas%20and
- https://www.news18.com/news/lifestyle/5-side-effects-of-excessive-consumption-of-green-peas-6674425.html#:~:text=Constant%20consumption%20of%20green%20peas,also%20make%20you%20gain%20weight.
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