Fruit and Vegetable Guide
Description: Three main types are available. Shell peas need to be removed from a pod before eating. Sugarsnap peas have sweet, edible pods and peas. Snow peas are an edible young flat pod with immature peas inside.
Selection: Peas must be fresh. Look for bright green color and pods that feel crisp. Pods should snap, not bend. For snow peas, choose small flat pods.
Storage and handling: Use immediately, or refrigerate in a plastic bag for up to 4 days. Wash before eating.
Preparation: Shell peas: press your thumb into the pod seam until it pops open, then scrape the peas out with your thumb. Sugarsnap or snow peas: remove the stem and pull down along the pod, removing any strings on the sides. Boil peas in small amount of water, 2-4 minutes, then drain and season or run under cold water to stop the cooking if serving cold. Steam in a basket over boiling water, covered, 4-5 minutes. Microwave in a covered dish with a little liquid, about 5 minutes.
Serving suggestions: Add raw peas to salads. Season boiled peas with butter and fresh herbs, sautéed onions, mushrooms, or toasted nuts. Add to stir-fries (SIS, p. 53) or make fresh pea soup (SIS, p. 40).
Nutrients: Vitamins A, B6, C, K, thiamin, riboflavin, niacin, folate; iron, potassium; lutein and zeaxanthin antioxidants; fiber.
1 lb raw = 4 c. unshelled (1 c. shelled)
© 2011 Mennonite Central Committee