Cooked Pea
Pisum sativumClinical Encyclopedia
Cooked peas are a nutritious legume that provides a good source of protein, fiber, and essential vitamins and minerals. They are versatile in cooking and can be included 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
Cooked peas can be enjoyed steamed, added to soups, or blended into purees. They retain most nutrients when cooked lightly.
Smart Selection & Storage
Choose bright green peas that are firm and plump. Avoid any that are dull or have brown spots.
Store fresh peas in the refrigerator in a breathable bag. Cooked peas should be refrigerated in an airtight container.
Myths vs Realities
Healthy Recipes
Pea and Quinoa Salad
A refreshing salad combining cooked peas and quinoa, packed with protein and fiber, perfect for a light lunch or dinner.
- 1 cup cooked peas
- 1 cup cooked quinoa
- 1/2 cup diced cucumber
- 1/4 cup chopped fresh mint
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked peas, cooked quinoa, diced cucumber, and chopped mint.
- 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 Pea Soup
A velvety soup made with cooked peas, perfect for a warm and comforting meal that is low in calories but high in flavor.
- 2 cups cooked peas
- 1 cup vegetable broth
- 1/2 cup coconut milk
- 1 small onion, chopped
- 2 cloves garlic, minced
- Salt and pepper to taste
- Fresh mint for garnish
- 1. In a pot, sauté the onion and garlic until translucent.
- 2. Add the cooked peas and vegetable broth, and bring to a simmer.
- 3. Blend the mixture until smooth, stir in the coconut milk, season with salt and pepper, and serve garnished with fresh mint.
Pea and Avocado Toast
A trendy and nutritious toast topped with smashed avocado and seasoned cooked peas, ideal for breakfast or a snack.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup cooked peas
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 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 cooked peas, and sprinkle with red pepper flakes.
Pea and Feta Stuffed Bell Peppers
Colorful bell peppers filled with a delicious mixture of cooked peas, feta cheese, and herbs, making for a wholesome and satisfying meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked peas
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped parsley
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix the cooked peas, feta cheese, parsley, olive oil, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture, place them in a baking dish, and bake for 25 minutes.
Pea and Spinach Smoothie
A vibrant green smoothie that combines cooked peas and spinach for a nutrient-dense drink, perfect for a post-workout boost.
- 1 cup cooked peas
- 1 cup fresh spinach
- 1 banana
- 1 cup almond milk
- 1 tablespoon honey (optional)
- Ice cubes
- 1. In a blender, combine the cooked peas, spinach, banana, almond milk, and honey.
- 2. Blend until smooth, adding ice cubes for a chilled effect.
- 3. Serve immediately for a refreshing drink.
Pea and Sweet Potato Cakes
Crispy cakes made from cooked peas and sweet potatoes, offering a delightful blend of flavors and textures, great as an appetizer or side dish.
- 1 cup cooked 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, mix the cooked peas, mashed sweet potatoes, breadcrumbs, egg, cumin, salt, and pepper.
- 2. Form the mixture into small patties.
- 3. Heat olive oil in a pan and fry the patties until golden brown on both sides.
Pea and Carrot Stir-Fry
A quick and colorful stir-fry featuring cooked peas and carrots, tossed in a light soy sauce for a healthy side dish or main course.
- 1 cup cooked peas
- 1 cup sliced carrots
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
- Sesame seeds for garnish
- 1. In a pan, heat sesame oil and sauté the sliced carrots until tender.
- 2. Add the cooked peas and grated ginger, and stir-fry for an additional 2 minutes.
- 3. Drizzle with soy sauce, toss well, and serve garnished with sesame seeds.
Pea and Chickpea Curry
A hearty and flavorful curry made with cooked peas and chickpeas, simmered in a spiced tomato sauce, perfect for a comforting meal.
- 1 cup cooked peas
- 1 cup canned chickpeas, drained
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- Salt to taste
- 1. In a pot, sauté the onion and garlic until fragrant.
- 2. Add the diced tomatoes, cooked peas, chickpeas, curry powder, and salt, and simmer for 15 minutes.
- 3. Serve hot with rice or naan.
Pea and Cauliflower Mash
A healthy alternative to mashed potatoes, this dish combines cooked peas and cauliflower for a creamy and nutritious side.
- 1 cup cooked peas
- 1 head cauliflower, steamed
- 1 tablespoon olive oil
- Salt and pepper to taste
- Chives for garnish
- 1. In a food processor, combine the cooked peas and steamed cauliflower.
- 2. Add olive oil, salt, and pepper, and blend until smooth.
- 3. Serve warm, garnished with chopped chives.
Pea and Brown Rice Bowl
A wholesome bowl featuring cooked peas and brown rice, topped with avocado and a drizzle of tahini for a nutritious meal.
- 1 cup cooked peas
- 1 cup cooked brown rice
- 1 avocado, sliced
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, layer the cooked brown rice and cooked peas.
- 2. Top with sliced avocado and drizzle with tahini mixed with lemon juice, salt, and pepper.
- 3. Serve immediately for a satisfying meal.
Frequently Asked Questions (FAQ)
Are cooked peas healthy?
Yes, cooked peas are low in calories and high in protein and fiber, making them a healthy addition to meals.
How should I store cooked peas?
Store cooked peas in an airtight container in the refrigerator for up to 3-5 days.
Can I freeze cooked peas?
Yes, cooked peas can be frozen for up to 6 months. Ensure they are cooled and stored in freezer-safe containers.
What are the health benefits of peas?
Peas are rich in vitamins, minerals, and antioxidants, supporting heart health, digestion, and weight management.
How many calories are in cooked peas?
There are approximately 81 calories in 100 grams of cooked peas.
Can I eat cooked peas on a low-carb diet?
While cooked peas contain carbohydrates, they are also high in fiber, which can be beneficial in moderation.
What nutrients are in cooked peas?
Cooked peas are a good source of protein, fiber, Vitamin C, Vitamin K, potassium, and iron.
How do I cook peas?
To cook peas, boil them in water for about 3-5 minutes until tender, then drain and serve.