1 Oz Peas and Onions (Solids and Liquids, Canned) contain only 14 calories, making them a great addition to any diet. These canned vegetables are a convenient and versatile kitchen staple that can be used in a wide range of dishes.

Peas and onions are both great sources of vitamins, minerals, and fiber. A single serving of these canned vegetables can provide a good portion of your daily nutrient needs.

In this article, we'll explore the nutritional information, cooking tips, health benefits, and storage options for canned peas and onions, as well as some easy recipe ideas to try at home.

Calories and Nutritional Information

One serving of 1 Oz Peas and Onions (Solids and Liquids, Canned) contains 14 calories, with 2 grams of fiber, 1 gram of protein, and 0 grams of fat. It also provides various vitamins and minerals, such as vitamin C, iron, and potassium. The nutritional value of canned peas and onions is comparable to fresh produce, although they may contain slightly less vitamin C due to the canning process. However, they are still a healthy and convenient choice for adding vegetables to your diet.

Cooking with Canned Peas and Onions

Canned peas and onions are a versatile ingredient that can be used in many recipes, such as soups, stews, casseroles, and salads. They are already cooked, so you can simply add them to your dish and heat them through. To enhance their flavor, you can sauté them with garlic or herbs, roast them in the oven, or fry them with bacon or ham. You can also blend them with other ingredients to make dips or spreads.

Health Benefits of Peas and Onions

Peas and onions are both nutritious vegetables that offer many health benefits. Peas are a good source of protein, fiber, and antioxidants, which can help reduce inflammation, improve digestion, and protect against chronic diseases. Onions are rich in flavonoids and sulfur compounds, which have antiviral, antibacterial, and anticancer properties. They can also lower blood pressure, improve heart health, and boost immunity.

Easy Recipes Using Canned Peas and Onions

Here are some simple and tasty recipes that feature canned peas and onions: - Pea and Ham Soup: sauté onions and garlic in a pot, add canned peas and ham, cover with water or broth, simmer until tender, and blend until smooth. Serve with croutons or bread. - Pea Salad: mix canned peas, diced onions, chopped bacon, and mayo in a bowl, season with salt and pepper, and chill in the fridge until ready to serve.

How to Store Canned Peas and Onions

Canned peas and onions are shelf-stable and can be stored at room temperature for up to 2 years, provided that the can is not damaged or bulging. Once opened, they should be refrigerated in an airtight container and consumed within 3-4 days. Avoid storing canned vegetables in direct sunlight or in hot and humid environments, as this can affect their quality and safety. Always check the expiration date and inspect the can for any signs of damage or spoilage before use.

Choosing Quality Canned Peas and Onions

When buying canned peas and onions, look for brands that use fresh and high-quality ingredients, without added preservatives or artificial flavors. Choose cans that are undamaged, properly labeled, and within the expiration date. Consider buying cans that have a BPA-free lining, which is safer for your health and the environment. Organic and non-GMO options are also available, which can ensure the product is free from harmful chemicals and genetic modifications.

Comparing Canned and Fresh Peas and Onions

While fresh peas and onions may have a slightly better nutrient profile than canned ones, they require more storage space and preparation time. Canned vegetables are a convenient and affordable alternative that can save you time and money. However, be aware that canned vegetables may contain added sodium, which can increase your daily salt intake and lead to health problems. Check the nutrition label and rinse canned vegetables before use to reduce the sodium content.

Allergy and Dietary Considerations

If you have a food allergy or intolerance, check the ingredients list of canned peas and onions to ensure they do not contain any allergens or triggers. Some canned foods may also be high in FODMAPs, which can cause digestive discomfort for people with IBS or other digestive disorders. If you have any dietary concerns, consult a registered dietitian or healthcare provider for personalized advice on how to incorporate canned peas and onions into your diet.

Preparing Canned Peas and Onions for Consumption

Before consuming canned peas and onions, rinse them thoroughly in a colander under running water to remove any excess salt or preservatives. You can also drain and press them with a paper towel to remove any excess moisture. To preserve the most nutrients and flavor, avoid overcooking canned vegetables or exposing them to high heat or acidic ingredients. Add them towards the end of your cooking process or serve them cold in salads or dips.

Canned Peas and Onions: Versatile Kitchen Staple

Canned peas and onions are a convenient, healthy, and affordable ingredient that can enhance a variety of dishes. With their low calorie count, high nutrient content, and long shelf life, they are a great addition to any pantry. Whether you are making a simple soup, a vibrant salad, or a hearty casserole, canned peas and onions can save you time and effort while keeping your meals flavorful and nutritious.