Snow Pea
Pisum sativum var. saccharatumClinical Encyclopedia
Snow peas are a variety of edible-pod peas that are harvested while the pods are still flat and tender. They are known for their sweet flavor and crisp texture, making them a popular addition to salads and stir-fries.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Snow peas can be eaten raw in salads or lightly steamed to preserve their crispness and vibrant color.
Smart Selection & Storage
Choose snow peas that are bright green, crisp, and free from blemishes or yellowing. The pods should feel firm and snap easily when bent.
Store snow peas in a perforated plastic bag in the refrigerator to maintain their freshness for up to a week.
Myths vs Realities
MythSnow peas are high in calories.+
MythYou must cook snow peas before eating them.+
MythAll peas are the same.+
Healthy Recipes
Snow Pea and Quinoa Salad
A refreshing salad combining snow peas, quinoa, and a zesty lemon dressing, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 1 cup snow peas, trimmed
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, snow peas, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine.
Stir-Fried Snow Peas with Garlic and Ginger
A quick and flavorful stir-fry featuring snow peas, garlic, and ginger, perfect as a side dish or over rice.
- 2 cups snow peas
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon sesame oil
- 1 tablespoon soy sauce
- Sesame seeds for garnish
- 1. Heat sesame oil in a pan over medium heat, then add garlic and ginger, sautéing until fragrant.
- 2. Add snow peas and stir-fry for 3-4 minutes until bright green and tender-crisp.
- 3. Stir in soy sauce and cook for another minute, then garnish with sesame seeds before serving.
Snow Pea and Avocado Toast
A nutritious twist on avocado toast topped with crunchy snow peas and a sprinkle of chili flakes.
- 2 slices whole-grain bread
- 1 ripe avocado
- 1 cup snow peas, blanched
- 1 teaspoon chili flakes
- Salt and pepper to taste
- Lemon juice to taste
- 1. Toast the whole-grain bread until golden brown.
- 2. In a bowl, mash the avocado and season with salt, pepper, and lemon juice.
- 3. Spread the mashed avocado on the toast and top with blanched snow peas and a sprinkle of chili flakes.
Snow Pea and Chicken Stir-Fry
A healthy stir-fry featuring snow peas and lean chicken breast, packed with protein and flavor.
- 1 pound chicken breast, sliced
- 2 cups snow peas
- 1 bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon olive oil
- 1 teaspoon ginger, minced
- 1. Heat olive oil in a large skillet over medium-high heat, then add chicken and cook until browned.
- 2. Add bell pepper, snow peas, and ginger, stirring for 5-7 minutes until vegetables are tender.
- 3. Pour in soy sauce, stir to combine, and serve hot.
Snow Pea and Mint Pesto Pasta
A vibrant pasta dish with a refreshing snow pea and mint pesto, perfect for a summer meal.
- 8 ounces whole-grain pasta
- 1 cup snow peas
- 1 cup fresh mint leaves
- 1/4 cup walnuts
- 1/4 cup olive oil
- 1/4 cup Parmesan cheese
- Salt to taste
- 1. Cook pasta according to package instructions, adding snow peas in the last 2 minutes of cooking.
- 2. In a food processor, blend mint, walnuts, olive oil, Parmesan, and salt until smooth.
- 3. Drain pasta and snow peas, then toss with the mint pesto before serving.
Snow Pea and Carrot Slaw
A crunchy and colorful slaw made with snow peas and carrots, dressed in a light vinaigrette.
- 1 cup snow peas, thinly sliced
- 1 cup carrots, grated
- 1/4 cup red cabbage, shredded
- 2 tablespoons apple cider vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine snow peas, carrots, and red cabbage.
- 2. In a small bowl, whisk together apple cider vinegar, olive oil, salt, and pepper.
- 3. Pour the dressing over the slaw and toss to combine.
Snow Pea and Feta Stuffed Chicken Breasts
Juicy chicken breasts stuffed with a mixture of snow peas and feta cheese, baked to perfection.
- 4 chicken breasts
- 1 cup snow peas, chopped
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix chopped snow peas, feta, garlic powder, salt, and pepper.
- 3. Cut a pocket in each chicken breast, stuff with the snow pea mixture, secure with toothpicks, and drizzle with olive oil before baking for 25-30 minutes.
Snow Pea and Chickpea Curry
A hearty and nutritious curry featuring snow peas and chickpeas, served with brown rice for a wholesome meal.
- 1 can chickpeas, drained
- 2 cups snow peas
- 1 can coconut milk
- 1 tablespoon curry powder
- 1 onion, diced
- 2 tablespoons olive oil
- Salt to taste
- 1. In a pot, heat olive oil and sauté onion until translucent.
- 2. Add curry powder and cook for another minute, then stir in chickpeas, coconut milk, and snow peas.
- 3. Simmer for 15 minutes, season with salt, and serve over brown rice.
Snow Pea and Egg Breakfast Bowl
A nutritious breakfast bowl featuring sautéed snow peas, scrambled eggs, and avocado for a balanced start to your day.
- 2 eggs
- 1 cup snow peas, trimmed
- 1/2 avocado, sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté snow peas until tender.
- 2. Whisk the eggs and scramble them in the same skillet until cooked through.
- 3. Serve the scrambled eggs topped with sautéed snow peas and sliced avocado.
Snow Pea and Brown Rice Sushi Rolls
Healthy sushi rolls made with brown rice, fresh snow peas, and avocado, perfect for a light lunch or snack.
- 1 cup cooked brown rice
- 1 cup snow peas, blanched
- 1 avocado, sliced
- 4 sheets nori
- Soy sauce for dipping
- 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of brown rice over it.
- 2. Arrange snow peas and avocado slices in the center of the rice.
- 3. Roll tightly using the mat, slice into pieces, and serve with soy sauce.
Frequently Asked Questions (FAQ)
Are snow peas the same as sugar snap peas?
No, while both are edible pod peas, snow peas have a flatter pod and are harvested earlier than sugar snap peas.
Can you eat snow peas raw?
Yes, snow peas can be eaten raw and are often used in salads for their crunchy texture.
How do you store snow peas?
Store snow peas in a plastic bag in the refrigerator, where they can last for up to a week.
What nutrients are in snow peas?
Snow peas are rich in Vitamin C, Vitamin K, and dietary fiber, making them a nutritious addition to your diet.
How can I incorporate snow peas into my meals?
You can add snow peas to stir-fries, salads, or serve them as a crunchy snack with dips.
Are snow peas good for weight loss?
Yes, they are low in calories and high in fiber, which can help you feel full and satisfied.
Do snow peas need to be cooked?
They can be eaten raw, but cooking them briefly can enhance their flavor and tenderness.
What is the best way to prepare snow peas?
Lightly steaming or sautéing snow peas for a few minutes retains their crispness and bright color.