Did you know that a 2/3 cup (85 g) serving of English peas contains only 60 calories? English peas, also known as garden peas or sweet peas, are a type of legume that are enjoyed for their sweet, delicate flavor and crisp texture. In addition to being delicious, English peas are also packed with nutritional benefits.

These small green orbs are an excellent source of vitamins A, C, and K, as well as folate and fiber. They also contain iron, magnesium, and potassium, making them a great addition to any healthy diet.

In this article, we'll explore the various health benefits of English peas, how to prepare them for consumption, and some different ways to serve them.

What are English Peas?

English peas are a type of legume that are part of the same family as chickpeas, lentils, and peanuts. They are grown in pods and are harvested when the peas inside the pod are still small and sweet. As their name suggests, English peas are a popular vegetable in England and other parts of the United Kingdom, where they are often served with fish and chips or in other traditional dishes. English peas can be eaten raw or cooked, and are often used in soups, stews, casseroles, and salads. They are also a popular addition to pasta dishes and can be mashed and spread on toast or used as a filling for savory pastries and tarts.

Health Benefits of English Peas

English peas are a nutritional powerhouse, offering a wealth of vitamins, minerals, and other important nutrients. For example, a 2/3 cup (85 g) serving of English peas provides:

• 45% of the daily recommended value of vitamin K
• 35% of the daily recommended value of vitamin C
• 15% of the daily recommended value of vitamin A
• 10% of the daily recommended value of iron
• 8% of the daily recommended value of magnesium
• 8% of the daily recommended value of potassium

In addition to these vitamins and minerals, English peas are also a good source of dietary fiber, which can promote digestive health and help you feel full and satisfied after eating.

English Peas and Weight Management

Because they are low in calories and high in fiber, English peas can be a great addition to any weight loss plan. Fiber is important for weight management because it can help regulate digestion and keep you feeling full and satisfied after eating. It can also help prevent overeating and snacking on unhealthy foods throughout the day. In addition to their fiber content, English peas are also a good source of protein, which is important for maintaining muscle mass and keeping your metabolism functioning properly.

Preparing English Peas for Consumption

To prepare English peas for consumption, start by rinsing them thoroughly in cold water to remove any dirt or debris. Next, remove the peas from their pods by snapping off the stem and pulling them down the length of the pod. Discard the pods and place the peas in a colander. English peas can be eaten raw, boiled, steamed, or roasted. To boil or steam, place the peas in a pot of boiling water for 2-4 minutes or until tender. To roast, toss the peas in olive oil and your favorite seasonings and spread them out on a baking sheet. Roast at 400°F for 15-20 minutes, or until slightly golden and crispy. Once cooked, English peas can be served as a side dish, added to salads or pasta dishes, used in dips or spreads, or mashed and used as a filling for savory pastries and tarts.

Nutritional Composition of English Peas

A 2/3 cup (85 g) serving of English peas contains:

• 60 calories
• 0 grams of fat
• 10 grams of carbohydrates
• 4 grams of fiber
• 4 grams of protein

English Peas as a Source of Fiber

Fiber is an essential nutrient that plays an important role in overall health and wellbeing. It can promote digestive health, regulate blood sugar levels, and help lower cholesterol levels. English peas are an excellent source of dietary fiber, with 2/3 cup (85 g) providing 4 grams of fiber, or 16% of the daily recommended value. In addition to promoting digestive health, fiber can also help you feel full and satisfied after eating, which can aid in weight management and prevent overeating later in the day.

Different Ways to Serve English Peas

English peas are versatile and can be used in a variety of dishes. Here are some different ways to enjoy them:

• As a side dish: Boil or steam English peas and serve them with grilled meats, fish, or tofu.
• In salads: Add English peas to your favorite green salad for extra crunch and flavor.
• In pasta dishes: Toss English peas with cooked pasta, olive oil, garlic, and Parmesan cheese for a simple and delicious meal.
• In dips or spreads: Blend English peas with garlic, lemon juice, and olive oil for a tasty dip or spread.

How to Store English Peas

Fresh English peas will keep in the refrigerator for 3-4 days. To store, place them in a plastic bag or sealed container and keep them in the crisper drawer of your refrigerator. To freeze English peas, blanch them in boiling water for 2-3 minutes and then shock them in ice water to stop the cooking process. Drain and pat dry, then transfer them to a freezer-safe bag or container. Frozen English peas will keep for up to 6 months in the freezer.

English Peas: Versatile and Affordable

English peas are not only delicious and nutritious, but they are also affordable and versatile. They can be used in a wide variety of dishes and offer a range of health benefits, including promoting digestive health, aiding in weight management, and providing a wealth of essential vitamins and minerals. Whether you grow them in your own garden or purchase them from the local farmers market, English peas are a great addition to any healthy diet.

English Peas and Sustainable Agriculture

English peas are part of a sustainable and environmentally-friendly agricultural system. Legumes like English peas are known for their ability to fix nitrogen in the soil, which can reduce the need for synthetic fertilizers and promote healthy soil. In addition, English peas and other legumes are often used as cover crops, which can help prevent soil erosion and suppress weed growth. By choosing to include English peas in your diet, you are not only supporting your own health and wellbeing, but also the health of the planet and future generations.