and provides information about its health benefits
What Are Green Peas?
Green peas are the edible seeds of the Pisum sativum plant and are very common in vegan and vegetarian diets. They belong to the legume family, along with other vegetables like beans and lentils. These small green veggies are highly nutritious, with a range of health benefits.
Green peas have a sweet, earthy flavor and a slightly crunchy texture. They are available all year round in the frozen food section of most grocery stores. There are several types of peas, including sweet peas, snow peas and snap peas. The most popular variety is green garden peas, which are harvested when they’re young and immature.
Nutritional Profile of Green Peas
Green peas are an excellent source of vitamins, minerals, dietary fiber and antioxidants. They are low in fat and calories and provide a range of important vitamins and minerals.
The main nutritional components of green peas include:
• Protein: Green peas are a great plant-based source of protein, providing 7.9 grams per 100 grams.
• Fiber: Green peas are high in both insoluble and soluble fiber, providing 6.2 grams per 100 grams.
• Folate: One cup of green peas contains 59 micrograms of folate, a B vitamin that can help reduce neural tube defects during pregnancy.
• Vitamin C: Green peas are high in vitamin C, providing 12 mg per 100 grams.
• Vitamin A: Green peas are a good source of vitamin A, which can help keep your eyes healthy.
• Iron: A cup of cooked peas contains 2.6 mg of iron.
• Manganese: One cup of peas provides 0.86 mg of manganese, which is important for bone health.
Health Benefits of Green Peas
Green peas are packed with a range of health benefits. Here are some of the most notable benefits:
• Improved Digestion: Green peas are high in dietary fiber, which can help support a healthy digestive system. The fiber helps keep you regular and improves your gut health.
• Improved Heart Health: The fiber in green peas can help lower your cholesterol levels, reduce blood pressure and reduce your risk of heart disease.
• Reduced Cancer Risk: Green peas contain a type of compound called saponins, which can help reduce your risk of certain cancers.
• Weight Loss: Green peas are low in calories and high in fiber, making them a great choice for anyone trying to lose or maintain a healthy weight.
• Bone Health: The manganese in green peas can help improve your bone health and reduce your risk of osteoporosis.
• Improved Immunity: Green peas are a good source of vitamin C, which is important for a strong immune system.
• Healthy Pregnancy: Green peas are a good source of folate, a B vitamin that helps improve birth outcomes in pregnant women.
Eating green peas from the bag isn't the most exciting way to get your daily dose of these healthful morsels. However, green smoothies are a great way to incorporate green peas into your diet. To make a green smoothie, blend equal parts spinach, green peas, cucumber, banana and protein-rich yogurt. You can also add a scoop of your favorite protein powder for extra nutrition.
Green peas are a nutrient-dense food that is high in protein and dietary fiber. Eating green peas can provide several health benefits, including improved digestion, heart health and immunity. They are easy to find in most grocery stores, and you can easily add them to your diet with a green smoothie or in soups, salads and stir-fries. With their wide range of nutritional benefits and delicious taste, green peas are an excellent addition to any diet!
Green Peas – From Seed to Plate
It's easy to pick up a bag of frozen green peas from the supermarket and toss them in your stir fry or soup, but have you ever stopped to think about all that has to happen to bring your favorite veggie to your plate? On our journey to learn how this incredible food comes to life, let's follow the green pea from seed to plate.
Planting and Growing
Every journey starts with a single step, and for the green pea that step is planting. A good place to start green pea cultivation is by ensuring the soil is a good fit. Green peas prefer well-drained soils that are slightly acidic, with a pH of 5.8-7.0. They do best in fertile loam and sandy loam soils with plenty of moisture. The most suitable temperatures during planting range from 40-85 degrees F. An important consideration in many parts of the world is the use of pea inoculants, which are viruses and bacteria that are used to help green peas create the enzyme nitrogenase, which helps the plant fix nitrogen from the air into the soil. This is important for seed growth, flowering, and the development of pods and peas.
Then it's time to plan the seeds! Green peas, like other legumes, have the ability to fix their own nitrogen, meaning they don't rely entirely on nitrogen-rich fertilizers to complete their life cycle. However, they can also benefit from fertilization, particularly nitrogen-based fertilizers, as well as phosphorus and potassium. When applying nitrogen-based fertilizers, it's important not to apply too much or too fast, as this can result in lush foliage growth but poor yield. Plant the seed 1-2 inches (2-5 cm) deep and keep the soil moist and warm while the seedling establishes!
Once your seedlings are established, there are a variety of factors to consider to ensure a successful crop. Weed control is important to provide your green peas with the water and nutrients they need, and mulching can also help keep in moisture and discourage weeds. Green peas require plenty of sun and adequate water, which should be provided evenly and regularly throughout the season.
Harvesting and Processing
Once your peas are mature and the vines are dry and brown, it's time to harvest! Green peas are considered a dry crop, meaning they require little to no postharvest handling before packaging. For fresh markets, the peas can be picked when the pods are full and the seeds are firm but before the pea shells become tough. As soon as the peas are harvested, they should be cooled quickly to preserve their quality and flavor.
Once the green peas have been harvested, they need to be processed and packaged. This process typically involves cleaning and separating the peas from their hulls, grading according to quality and size, blanching or freezing to prepare them for packaging, and finally, packing them in appropriate packages (bags, cans, or frozen containers). Depending on the desired product, different pre-processing treatments may be used. Blanching, for example, is used to make canned or frozen peas. This process involves the peas being plunged into boiling water for a few minutes, which helps them retain their color, flavor, and texture.
After the peas have been processed and packaged, it's time to transport them to grocery stores and markets. Most peas are transported in refrigerated trucks to maintain their quality and safety. The journey lasts from several hours to a few days, depending on the final destination.
Enjoying On the Plate
After all the hard work, it's finally time to enjoy your green peas!
Green peas are a highly versatile vegetable, used in a variety of dishes around the world. They can be cooked whole and added to salads, steamed and added to casseroles, mashed and added to burgers, pureed and used to top pizzas and tacos, or simply served on their own. They are also an excellent source of vitamins and minerals, including Vitamin A, Vitamin C, Vitamin K, Iron, Magnesium, Potassium, and Phosphorus.
In conclusion, we have explored the fascinating journey from seed to plate that green peas undertake. It's a fascinating process that requires plenty of dedication and sweat from the farmers that plant and grow these unique vegetables, and without them, we wouldn't be able to enjoy the delicious dishes and nutritious benefits that green peas bring!
|Vitamin A||0.038 mg|
|Vitamin E||0.13 mg|
|Vitamin K||0.0248 mg|
|Vitamin C||0.04 grams|
|Vitamin B1||0.27 mg|
|Vitamin B2||0.13 mg|
|Vitamin B3||0.00209 grams|
|Vitamin B4||0.0284 grams|
|Vitamin B5||0.1 mg|
|Vitamin B6||0.17 mg|
|Vitamin B9||0.065 mg|
Daily Value 1.3 g
Daily Value 0.018 g
Daily Value 0.4 g
Daily Value 1.25 g
Daily Value 4.7 g
Daily Value 2.3 g
Daily Value 0.011 g
Daily Value 0.9 mg
Daily Value 0.0023 g
Daily Value 0.055 mg
|Aspartic Acid||0.496 grams|
|Glutamic Acid||0.741 grams|
|Total Sugars||0.131141 grams||
|Palmitic acid (16:0)||0.06 grams||
|Stearic acid (18:0)||0.01 grams||
|Total Saturated fatty acids:||0.07 g|
|Oleic acid (18:1)||0.04 grams||
|Total Monounsaturated fatty acids:||0.04 g|
|Linolenic acid (18:3)||0.04 grams||
|Linoleic acid (18:2)||0.15 grams||
|Total Polyunsaturated fatty acids:||0.19 g|