Sugar Snap Peas
Pisum sativum var. macrocarponMacronutrient 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
Best enjoyed raw in salads or lightly steamed to preserve nutrients. Avoid overcooking to maintain their crisp texture.
Smart Selection & Storage
Choose bright green, firm pods without blemishes or yellowing. The pods should feel crisp and snap easily.
Keep sugar snap peas in a perforated plastic bag in the refrigerator to maintain freshness.
Myths vs Realities
MythSugar snap peas are high in calories.+
MythYou should only eat sugar snap peas cooked.+
MythSugar snap peas are not as nutritious as other vegetables.+
Healthy Recipes
Sugar Snap Pea and Quinoa Salad
A refreshing salad combining the crunch of sugar snap peas with protein-packed quinoa and a zesty lemon dressing.
- 1 cup sugar snap peas, trimmed
- 1 cup cooked quinoa
- 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. Blanch the sugar snap peas in boiling water for 2 minutes, then transfer to ice water.
- 2. In a large bowl, combine quinoa, cherry tomatoes, red onion, and cooled sugar snap peas.
- 3. Whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad and toss to combine.
Sugar Snap Pea Stir-Fry
A quick and colorful stir-fry featuring sugar snap peas, bell peppers, and tofu, perfect for a weeknight dinner.
- 2 cups sugar snap peas
- 1 cup bell peppers, sliced
- 1 cup firm tofu, cubed
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 1 clove garlic, minced
- 1. Heat sesame oil in a pan over medium heat, then add garlic and ginger, sautéing for 1 minute.
- 2. Add tofu and cook until golden brown, about 5 minutes.
- 3. Stir in bell peppers and sugar snap peas, then add soy sauce and cook for another 3-4 minutes until vegetables are tender-crisp.
Sugar Snap Pea Hummus
A vibrant twist on classic hummus, this sugar snap pea version is packed with flavor and perfect for dipping.
- 1 cup sugar snap peas, steamed
- 1 can chickpeas, drained
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt to taste
- 1. In a food processor, combine steamed sugar snap peas, chickpeas, tahini, olive oil, lemon juice, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with whole grain pita or fresh veggies.
Sugar Snap Pea and Avocado Toast
A nutritious and trendy avocado toast topped with fresh sugar snap peas for an added crunch and flavor.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup sugar snap peas, sliced
- 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 toast, top with sliced sugar snap peas, and sprinkle with red pepper flakes if desired.
Sugar Snap Pea and Feta Cheese Wrap
A light and satisfying wrap filled with sugar snap peas, creamy feta, and fresh herbs for a quick lunch.
- 1 whole wheat wrap
- 1 cup sugar snap peas, chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh mint, chopped
- 1/4 cup Greek yogurt
- Salt and pepper to taste
- 1. In a bowl, mix chopped sugar snap peas, feta, mint, Greek yogurt, salt, and pepper.
- 2. Spread the mixture onto the whole wheat wrap.
- 3. Roll tightly, slice in half, and serve immediately.
Sugar Snap Pea and Carrot Slaw
A crunchy and colorful slaw that pairs sugar snap peas with carrots and a tangy dressing, perfect as a side dish.
- 1 cup sugar snap peas, thinly sliced
- 1 cup carrots, shredded
- 1/4 cup apple cider vinegar
- 2 tablespoons honey
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, whisk together apple cider vinegar, honey, olive oil, salt, and pepper.
- 2. In a separate bowl, combine sugar snap peas and shredded carrots.
- 3. Pour the dressing over the veggies and toss to coat evenly.
Sugar Snap Pea and Chicken Skewers
Grilled chicken skewers paired with sugar snap peas for a healthy and protein-rich meal, perfect for summer barbecues.
- 1 pound chicken breast, cubed
- 2 cups sugar snap peas
- 2 tablespoons olive oil
- 1 tablespoon garlic powder
- 1 tablespoon paprika
- Salt and pepper to taste
- 1. In a bowl, combine chicken, olive oil, garlic powder, paprika, salt, and pepper, and marinate for 30 minutes.
- 2. Thread chicken and sugar snap peas onto skewers.
- 3. Grill over medium heat for 10-12 minutes, turning occasionally, until chicken is cooked through.
Sugar Snap Pea and Brown Rice Bowl
A wholesome bowl filled with brown rice, sugar snap peas, and a savory sesame dressing, great for meal prep.
- 1 cup cooked brown rice
- 1 cup sugar snap peas, blanched
- 1/4 cup carrots, shredded
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon sesame seeds
- 1. In a bowl, combine cooked brown rice, blanched sugar snap peas, and shredded carrots.
- 2. Whisk together soy sauce and sesame oil, then drizzle over the bowl.
- 3. Top with sesame seeds and serve warm or cold.
Sugar Snap Pea and Egg Breakfast Bowl
A protein-packed breakfast bowl featuring scrambled eggs, sugar snap peas, and a sprinkle of cheese for a nutritious start to your day.
- 2 eggs
- 1 cup sugar snap peas, chopped
- 1/4 cup shredded cheese (optional)
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Heat olive oil in a skillet over medium heat, add sugar snap peas and sauté for 2-3 minutes.
- 2. Whisk eggs in a bowl, then pour over the peas, scrambling until cooked through.
- 3. Season with salt and pepper, and sprinkle cheese on top before serving.
Sugar Snap Pea and Lentil Soup
A hearty and nutritious soup that combines sugar snap peas with lentils and fresh herbs for a comforting meal.
- 1 cup sugar snap peas, chopped
- 1 cup lentils, rinsed
- 1 onion, diced
- 2 carrots, diced
- 4 cups vegetable broth
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large pot, heat olive oil over medium heat and sauté onion and carrots until soft.
- 2. Add lentils and vegetable broth, bring to a boil, then reduce heat and simmer for 20 minutes.
- 3. Stir in sugar snap peas, season with salt and pepper, and cook for an additional 5 minutes before serving.
Frequently Asked Questions (FAQ)
Are sugar snap peas good for weight loss?
Yes, they are low in calories and high in fiber, which can help you feel full.
Can you eat sugar snap peas raw?
Absolutely! They are delicious raw and retain their nutrients.
How do you store sugar snap peas?
Store them in a plastic bag in the refrigerator to keep them fresh.
What nutrients are in sugar snap peas?
They are rich in Vitamin C, Vitamin A, potassium, and iron.
How long do sugar snap peas last?
They can last about 3-5 days in the refrigerator.
Can sugar snap peas be frozen?
Yes, blanch them first to preserve their color and texture before freezing.
What is the difference between sugar snap peas and snow peas?
Sugar snap peas are sweeter and thicker, while snow peas are flatter and less sweet.
Are sugar snap peas high in sugar?
They contain natural sugars but are low in overall sugar content compared to other snacks.