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Health Benefits of Green Peas With 3 Delicious Recipes!

Health Benefits of Green Peas With 3 Delicious Recipes!

In the world of vegetables, green peas often take a back seat to more popular choices. However, these small, vibrant gems are nutritional powerhouses that can offer a wide range of health benefits. From their rich nutrient content to their potential impact on heart health and beyond, let’s explore why green peas deserve a place on your plate.

Nutrient-Rich Profile

Green peas are not only tasty but also packed with essential nutrients. They are a great source of vitamins, especially vitamin K, which plays a crucial role in blood clotting and bone health. Additionally, green peas are rich in vitamin C, a potent antioxidant that supports the immune system and helps protect cells from damage.

Fiber for Digestive Health

Fiber is essential for a healthy digestive system, and green peas are an excellent source. A diet rich in fiber can promote regular bowel movements, prevent constipation, and support overall gut health. Furthermore, fiber can help regulate blood sugar levels, which is crucial for managing diabetes and reducing the risk of developing the condition.

Plant-Based Protein

For those following a vegetarian or vegan diet, green peas are a valuable source of plant-based protein. Protein is essential for building and repairing tissues in the body, making green peas a great addition to meals to ensure you’re getting an adequate protein intake.

Antioxidant Properties

Green peas contain a variety of antioxidants, including flavonoids and carotenoids, which can help reduce inflammation and protect against chronic diseases such as heart disease and cancer. These antioxidants can also help protect your cells from damage caused by free radicals, which are unstable molecules that can lead to oxidative stress and contribute to disease development.

Heart Health and Cholesterol

The fiber and antioxidant content of green peas may contribute to heart health by helping to lower cholesterol levels and improve blood sugar control. High cholesterol levels are a risk factor for heart disease, so including green peas in your diet may help support a healthy heart.

Weight Management

Due to their fiber and protein content, green peas can help you feel full and satisfied, which can be beneficial for weight management. Including green peas in your meals may help you eat less overall, reducing the risk of overeating and weight gain.

Bone Health

Green peas contain vitamin K, which is important for maintaining strong, healthy bones. Vitamin K plays a role in bone metabolism and can help reduce the risk of osteoporosis and fractures.

How to Enjoy Green Peas

Green peas are versatile and can be enjoyed in a variety of ways. They can be eaten fresh, frozen, or canned, making them a convenient option for adding to meals. Try adding green peas to soups, salads, stir-fries, or pasta dishes for a nutritional boost.

Here are three delicious and easy-to-make recipes featuring green peas:

1. Green Pea and Mint Soup


  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 4 cups vegetable broth
  • 4 cups frozen green peas
  • 1/2 cup fresh mint leaves
  • Salt and pepper to taste
  • Optional: sour cream or yogurt for garnish


  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
  2. Add the vegetable broth and bring to a simmer. Stir in the green peas and mint leaves.
  3. Cook for about 5-7 minutes, or until the peas are heated through and tender.
  4. Use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches.
  5. Season with salt and pepper to taste. Serve hot, garnished with a dollop of sour cream or yogurt if desired.

2. Green Pea and Asparagus Risotto


  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 1 cup Arborio rice
  • 1/2 cup white wine
  • 4 cups vegetable broth
  • 1 bunch asparagus, trimmed and cut into 1-inch pieces
  • 1 cup frozen green peas
  • 1/2 cup grated Parmesan cheese
  • Salt and pepper to taste


  1. Heat the olive oil in a large skillet over medium heat. Add the onion and sauté until softened, about 5 minutes.
  2. Add the Arborio rice and cook, stirring constantly, for 1-2 minutes.
  3. Stir in the white wine and cook until it has been absorbed by the rice.
  4. Begin adding the vegetable broth, one ladleful at a time, stirring constantly and allowing each addition to be absorbed before adding the next.
  5. After about 15 minutes, stir in the asparagus and peas. Continue cooking and adding broth until the rice is creamy and cooked through, about 5-10 minutes more.
  6. Stir in the Parmesan cheese and season with salt and pepper to taste. Serve hot.

3. Green Pea and Mint Pesto Pasta


  • 2 cups fresh mint leaves
  • 1 cup fresh basil leaves
  • 1/2 cup frozen green peas, thawed
  • 1/4 cup walnuts
  • 1/4 cup grated Parmesan cheese
  • 1 garlic clove, minced
  • 1/4 cup olive oil
  • Salt and pepper to taste
  • 8 ounces pasta of your choice, cooked according to package instructions


  1. In a food processor, combine the mint leaves, basil leaves, green peas, walnuts, Parmesan cheese, and garlic. Pulse until finely chopped.
  2. With the food processor running, slowly drizzle in the olive oil until the pesto is smooth. Season with salt and pepper to taste.
  3. Toss the cooked pasta with the pesto until evenly coated. Serve hot or at room temperature.

These recipes showcase the versatility of green peas and how they can add a burst of flavor and nutrition to your meals. Enjoy!

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