Boiled Pea
Pisum sativumClinical Encyclopedia
Boiled peas are a nutritious legume rich in protein, fiber, and essential vitamins and minerals. They are known for their sweet flavor and versatility in various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed boiled and lightly seasoned; can be added to salads, soups, or blended into dips.
Smart Selection & Storage
Choose bright green peas that are firm and plump; avoid those that are dull or shriveled.
Store fresh peas in the refrigerator in a breathable bag; for longer storage, freeze them after blanching.
Myths vs Realities
Healthy Recipes
Boiled Pea and Quinoa Salad
A refreshing salad combining protein-rich quinoa and sweet boiled peas, perfect for a light lunch or dinner.
- 1 cup boiled peas
- 1 cup cooked quinoa
- 1/2 cup diced cucumber
- 1/4 cup chopped parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the boiled peas, cooked quinoa, diced cucumber, and chopped parsley.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Creamy Boiled Pea Soup
A velvety smooth soup made with boiled peas and coconut milk, perfect for a comforting meal.
- 2 cups boiled peas
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups vegetable broth
- Salt and pepper to taste
- 1. In a pot, sauté the onion and garlic until translucent.
- 2. Add the boiled peas and vegetable broth, bringing to a simmer for 10 minutes.
- 3. Blend the mixture until smooth, stir in coconut milk, season with salt and pepper, and serve hot.
Boiled Pea and Avocado Toast
A nutritious twist on classic avocado toast topped with protein-packed boiled peas.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/2 cup boiled peas
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toast, top with boiled peas, and sprinkle with red pepper flakes if desired.
Boiled Pea and Feta Stuffed Bell Peppers
Colorful bell peppers stuffed with a flavorful mixture of boiled peas, feta cheese, and herbs.
- 4 bell peppers, halved and seeded
- 1 cup boiled peas
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped mint
- 1/4 cup cooked rice
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix the boiled peas, feta cheese, chopped mint, cooked rice, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until the peppers are tender.
Boiled Pea and Spinach Pesto Pasta
A vibrant green pesto made with boiled peas and spinach, tossed with whole grain pasta for a healthy meal.
- 2 cups boiled peas
- 2 cups fresh spinach
- 1/4 cup walnuts
- 1/4 cup olive oil
- 1 clove garlic
- 1 cup whole grain pasta
- Salt and pepper to taste
- 1. Cook the whole grain pasta according to package instructions.
- 2. In a food processor, blend boiled peas, spinach, walnuts, olive oil, garlic, salt, and pepper until smooth.
- 3. Toss the cooked pasta with the pesto and serve warm.
Boiled Pea and Sweet Potato Cakes
Deliciously crispy cakes made with boiled peas and sweet potatoes, perfect as a snack or appetizer.
- 1 cup boiled peas
- 1 cup mashed sweet potatoes
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, combine boiled peas, mashed sweet potatoes, breadcrumbs, egg, cumin, salt, and pepper.
- 2. Form the mixture into small patties.
- 3. Heat olive oil in a skillet and fry the patties until golden brown on both sides.
Boiled Pea and Carrot Stir-Fry
A quick and colorful stir-fry featuring boiled peas and carrots, perfect for a healthy side dish.
- 1 cup boiled peas
- 1 cup sliced carrots
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 clove garlic, minced
- Sesame seeds for garnish
- 1. In a skillet, heat sesame oil over medium heat and sauté garlic until fragrant.
- 2. Add sliced carrots and cook until tender, then stir in boiled peas and soy sauce.
- 3. Cook for another 2-3 minutes, garnish with sesame seeds, and serve warm.
Boiled Pea and Chickpea Curry
A hearty and flavorful curry made with boiled peas and chickpeas, perfect for a nutritious meal.
- 1 cup boiled peas
- 1 can chickpeas, drained
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 can coconut milk
- Salt to taste
- 1. In a pot, sauté onion and garlic until soft.
- 2. Add curry powder and stir for 1 minute, then add boiled peas, chickpeas, and coconut milk.
- 3. Simmer for 15 minutes, season with salt, and serve with rice.
Boiled Pea and Egg Breakfast Bowl
A nutritious breakfast bowl featuring boiled peas, eggs, and avocado for a healthy start to your day.
- 1 cup boiled peas
- 2 eggs
- 1/2 avocado, sliced
- 1/4 cup cherry tomatoes, halved
- Salt and pepper to taste
- Fresh herbs for garnish
- 1. Cook the eggs to your preference (boiled, poached, or scrambled).
- 2. In a bowl, layer boiled peas, cooked eggs, sliced avocado, and cherry tomatoes.
- 3. Season with salt, pepper, and garnish with fresh herbs before serving.
Boiled Pea and Cauliflower Rice Bowl
A low-carb bowl featuring cauliflower rice, boiled peas, and a medley of vegetables, perfect for a healthy meal.
- 1 cup boiled peas
- 2 cups cauliflower rice
- 1 cup mixed bell peppers, diced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1. In a skillet, heat olive oil and sauté mixed bell peppers until soft.
- 2. Add cauliflower rice and cook for 5 minutes, then stir in boiled peas.
- 3. Season with salt and pepper, garnish with fresh cilantro, and serve warm.
Frequently Asked Questions (FAQ)
Are boiled peas good for weight loss?
Yes, boiled peas are low in calories and high in fiber, making them a great addition to a weight loss diet.
How do I cook boiled peas?
Boil fresh or frozen peas in water for about 3-5 minutes until tender, then drain and season as desired.
Can I eat boiled peas raw?
While fresh peas can be eaten raw, boiled peas are more digestible and flavorful.
What nutrients are in boiled peas?
Boiled peas are rich in protein, fiber, vitamins A, C, K, and several B vitamins, as well as minerals like iron and potassium.
How long do boiled peas last in the fridge?
Boiled peas can be stored in an airtight container in the refrigerator for up to 3-5 days.
Can boiled peas be frozen?
Yes, boiled peas can be frozen for up to 6 months; just ensure they are cooled and stored in a freezer-safe container.
Are boiled peas high in carbohydrates?
Boiled peas contain carbohydrates, but they are complex carbs that provide sustained energy and are accompanied by fiber.
Do boiled peas contain gluten?
No, boiled peas are gluten-free and safe for individuals with gluten intolerance or celiac disease.