Steamed Pea
Pisum sativumClinical Encyclopedia
Steamed peas are a nutritious vegetable, rich in protein, fiber, and essential vitamins and minerals. They are known for their sweet flavor and vibrant green color, making them a popular addition to 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 steamed to retain nutrients; can also 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 in the refrigerator in a breathable bag or container to maintain freshness.
Myths vs Realities
Healthy Recipes
Steamed Pea and Quinoa Salad
A refreshing salad combining steamed peas with protein-rich quinoa and a zesty lemon dressing, perfect for a light lunch.
- 1 cup steamed peas
- 1 cup cooked quinoa
- 1/4 cup diced cucumber
- 1/4 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the steamed peas, cooked quinoa, diced cucumber, and cherry tomatoes.
- 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Creamy Steamed Pea Soup
A velvety soup made with steamed peas and coconut milk, offering a rich flavor while being entirely plant-based.
- 2 cups steamed 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. Sauté onion and garlic in a pot until translucent.
- 2. Add steamed peas and vegetable broth; bring to a simmer for 5 minutes.
- 3. Blend the mixture until smooth, stir in coconut milk, season with salt and pepper, and garnish with fresh mint before serving.
Steamed Pea and Feta Stuffed Bell Peppers
Colorful bell peppers filled with a mixture of steamed peas, feta cheese, and herbs, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup steamed peas
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped fresh parsley
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix steamed peas, feta, parsley, olive oil, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake for 25 minutes until the peppers are tender.
Steamed Pea and Avocado Toast
A nutritious twist on classic avocado toast, topped with steamed peas for added protein and flavor.
- 2 slices whole-grain bread
- 1 ripe avocado
- 1 cup steamed peas
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole-grain bread until golden brown.
- 2. Mash the avocado in a bowl, adding salt and pepper to taste.
- 3. Spread the mashed avocado on the toast, top with steamed peas, and sprinkle with red pepper flakes.
Steamed Pea and Carrot Stir-Fry
A vibrant stir-fry featuring steamed peas and carrots, tossed in a light soy sauce for a quick and healthy meal.
- 1 cup steamed peas
- 1 cup sliced carrots
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- Sesame seeds for garnish
- 1. Heat sesame oil in a pan over medium heat and add sliced carrots; stir-fry for 3 minutes.
- 2. Add steamed peas and grated ginger, and stir-fry for another 2 minutes.
- 3. Drizzle with soy sauce, toss to combine, and garnish with sesame seeds before serving.
Steamed Pea and Brown Rice Bowl
A wholesome bowl featuring steamed peas, brown rice, and a variety of colorful vegetables, drizzled with a tahini dressing.
- 1 cup steamed peas
- 1 cup cooked brown rice
- 1/2 cup diced bell peppers
- 1/2 cup shredded carrots
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt to taste
- 1. In a bowl, layer cooked brown rice, steamed peas, bell peppers, and shredded carrots.
- 2. In a small bowl, mix tahini, lemon juice, and salt until smooth.
- 3. Drizzle the tahini dressing over the bowl and serve immediately.
Steamed Pea and Spinach Omelette
A protein-packed omelette filled with steamed peas and fresh spinach, perfect for a healthy breakfast.
- 3 eggs
- 1 cup steamed peas
- 1 cup fresh spinach
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Whisk the eggs in a bowl and season with salt and pepper.
- 2. Heat olive oil in a non-stick pan, pour in the eggs, and cook until the edges start to set.
- 3. Add steamed peas and spinach, fold the omelette, and cook until fully set. Serve warm.
Steamed Pea and Chickpea Patties
Delicious and nutritious patties made from steamed peas and chickpeas, perfect for a healthy snack or light meal.
- 1 cup steamed peas
- 1 cup canned chickpeas, drained
- 1/4 cup breadcrumbs
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a food processor, blend steamed peas, chickpeas, breadcrumbs, cumin, salt, and pepper until combined.
- 2. Form the mixture into small patties.
- 3. Heat olive oil in a pan and fry the patties until golden brown on both sides. Serve with yogurt sauce.
Steamed Pea and Sweet Potato Mash
A creamy and nutritious mash combining steamed peas and sweet potatoes, perfect as a side dish.
- 1 cup steamed peas
- 2 medium sweet potatoes, peeled and cubed
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Boil sweet potatoes until tender, then drain and return to the pot.
- 2. Add steamed peas, olive oil, salt, and pepper, and mash until smooth.
- 3. Serve warm as a side dish to your favorite protein.
Steamed Pea and Coconut Curry
A fragrant coconut curry featuring steamed peas and vegetables, served over brown rice for a wholesome meal.
- 1 cup steamed peas
- 1 can coconut milk
- 1 tablespoon curry powder
- 1 cup mixed vegetables (carrots, bell peppers)
- 1 tablespoon olive oil
- Salt to taste
- 1. Heat olive oil in a pot, add mixed vegetables, and sauté until tender.
- 2. Stir in curry powder and coconut milk, then add steamed peas.
- 3. Simmer for 10 minutes, season with salt, and serve over brown rice.
Frequently Asked Questions (FAQ)
Are steamed peas healthy?
Yes, steamed peas are low in calories and high in nutrients, making them a healthy addition to your diet.
How do I store steamed peas?
Store steamed peas in an airtight container in the refrigerator for up to 3-5 days.
Can I freeze steamed peas?
Yes, steamed peas can be frozen for up to 6 months; just ensure they are cooled and stored in a freezer-safe container.
What are the health benefits of peas?
Peas are rich in vitamins, minerals, and antioxidants, which support overall health and may reduce the risk of chronic diseases.
How many calories are in steamed peas?
There are approximately 81 calories in 100 grams of steamed peas.
Can I eat peas raw?
Yes, fresh peas can be eaten raw, but cooking them enhances their flavor and digestibility.
Are peas a good source of protein?
Yes, peas are a good plant-based source of protein, providing about 5.4 grams per 100 grams.
What dishes can I make with steamed peas?
Steamed peas can be added to salads, soups, pasta dishes, or blended into dips and spreads.