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Top 5 Ways to Use Peas

Sharon Palmer

Why not give “peas” a chance? That’s what I have to say about the good, old-fashioned green pea (also known as garden pea), possibly one of the most underestimated vegetables in the universe. Peas might be as familiar and comfortable to you as apple pie, dating back to your childhood—first as pureed baby peas, then as a neat pile of frozen peas on your dinner plate, and as round green orbs floating around in your vegetable soup. But the humble pea is a nutrition powerhouse, raking in fiber (4 grams), protein (4 grams), vitamin A (18% DV), vitamin C (13% DV), vitamin K (24% DV), thiamin (15% DV), and folate (12% DV), as well, as phytochemicals linked with health-protection.

Peas growing in my organic vegetable garden.

Peas are the rare vegetable classified in the legume family. When you eat them fresh, such as green peas, snap peas, and snow peas, they are considered a vegetable. When you eat them dried (i.e., chickpeas, black-eyed peas, split peas) they are more concentrated in nutrients and count as a legume or meat alternative.

Pea tendrils with flowers are delicious in salads.

Tender, sweet peas are one of the first vegetables to appear in home gardens and farmers markets. In fact, I picked peas just a couple of weeks ago in my garden to stir into a sauté. I love to eat green peas as fresh and minimally processed as possible. My mother used to make a dish called new peas and potatoes, which I featured in my book The Plant-Powered Diet. It was a recipe that harkened back to her childhood on the farm, when her mother would pick the first harvest of tender new potatoes and peas, and simply boiled them together and served them in a white sauce. Such comfort food!

Fresh green peas from my garden this year.

Why don’t you take an opportunity to enjoy fresh peas right now while they are in season, and put them on your menu as often as you can? These sweet, tender little gems are so delicious in numerous ways. Check out these Top 5 Ways to Use Peas in your kitchen and get cooking today!

Top 5 Ways to Use Peas

Green Pea Hummus

1. Blend Peas into Your Hummus. I just love creative takes on hummus. And blending in pureed peas adds an earthy warm flavor, nutrition kick, and pretty pale green color. Just check out my recipe for Green Pea Hummus, and serve it with whole grain pita, fresh veggies, or as a spread on a sandwich.

Sesame Udon Salad with Snow Peas

2. Toss Them into a Salad. Easy and convenient (no chopping or peeling required), peas have always been great in a green salad. You can also add snow peas or snap peas to your mixed greens. But don’t stop there; add peas to an Asian noodle salad (see above), potato salad, pasta salad, or grain salad.

3. Stir Peas into a Stir-Fry. Can you even imagine a stir-fry without peas? Whether it’s Thai-flavored stir-fry or Asian-inspired, those bright, crisp spots of color can add needed flavor, crunch, and nutrients to your favorite wok.

Curried Lentil Quinoa Soup

4. Soup it Up. Peas are a simply wonderful addition to soups of all kinds, from cool chilled pureed soups to simple light vegetable soups to rustic hearty meal-in-a-bowl soups.

Tofu Kale Power Bowl with Tahini Dressing

5. Be Bowled Over with Peas. I love to add peas to my power bowls, such as my Tofu Kale Power Bowl with Tahini Dressing, featured below.

Go ahead and try out one of my most popular recipes starring peas. And don’t forgot to watch my cool video on how to build this power bowl for your next healthy, delicious meal.

Tofu Kale Power Bowl (Vegan)

Tofu Kale Power Bowl (Vegan) Sharon Palmer, RD, The Plant-Powered Dietitian, shows you how to make this super delicious, nutrition-packed power bowl for your next healthy meal. Get the entire recipe here: Editor: Christian Javryd (

Posted by Sharon Palmer: The Plant-Powered Dietitian on Thursday, August 24, 2017


For other favorite pea recipes, check out:

Easy Peanut Soba Noodles with Seitan
Snow Pea Carrot Salad with Mint Green Tea Vinaigrette

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