Peas straight from the pod: Vegetable side dishes, casseroles, risotto and omelettes.
Sugar snap peas: Vegetable side dishes.
Snow peas: Salads, stir-fries, pasta and rice dishes.
Snow pea shoots: Salads, sandwiches and snacks.
Green peas: (Fresh in pods, frozen or canned) – choose fresh peas with plump, unblemished, bright green pods. The peas inside should be glossy, crunchy and sweet
Sugar snap peas: Both pod and seeds are edible
Snow peas and snow pea shoots: Thin, translucent, bright green pod
Frozen peas are convenient and available all year round. When available choose fresh, firm, bright green peas that are not shrivelled or wilted.
In an airtight bag in refrigerator crisper.
Sugar snap and snow peas have strings running along both sides of the pod. Before using peas snap off the stem and pull off both strings.
Fresh green peas
Boil or steam for 4-5 minutes. Microwave in a covered dish with 1 tablespoon water on HIGH (100%) for 3 minutes.
Snow and sugar snap peas
Boil or steam for 2 minutes, or until tender. Microwave in a covered dish with 1 tablespoon water on HIGH (100%) for 2 minutes.
Finely slice a few spring onions and a couple of outside lettuce leaves and place in a saucepan with a small, finely diced carrot. Add a teaspoon of margarine, freshly shelled peas and a little water. Cover and simmer for 5-6 minutes or until peas are tender. Season with freshly ground black pepper and serve with spring lamb and boiled minted potatoes.
Peas are a good source of vitamin C. They also contain niacin.
Half a cup of cooked peas provides one serve of vegetables.
Serving size: 1/2 cup, 82.5 g
0.3 mg (17% RDI*)
1.8 mg (11% RDI)
11.6 mg (26% RDI)
Pea, green, cooked from raw, fat not added in cooking
*Recommended Dietary Intake
Good source of vitamin C