Opening The Pod Of Well being Advantages- HealthifyMe


Inexperienced peas, generally generally known as backyard peas or candy peas, are a well-liked vegetable that has been loved for hundreds of years. They’re identified for his or her vibrant inexperienced color, candy flavour, and versatile culinary makes use of. They’re generally consumed of their recent or frozen kind. Inexperienced peas have a wealthy historical past and have been cultivated for hundreds of years, with proof of their consumption courting again to historical civilizations such because the Egyptians and Greeks. 

Inexperienced peas have a distinguished place within the culinary world, each as a standalone vegetable and as an ingredient in varied dishes. They’re a staple in lots of cuisines across the globe, providing a refreshing style and vibrant color to meals. Inexperienced peas will be present in soups, stews, salads, stir-fries, and as a aspect dish to enrich a variety of predominant programs. Their delicate flavour and dietary profile make them a well-liked selection for each skilled cooks and residential cooks alike.

This text goals to discover the assorted aspects of inexperienced peas, from their well being advantages to their culinary makes use of. So let’s delve into the world of inexperienced peas and uncover why they’re value incorporating into our every day lives.

Dietary Profile Of Inexperienced Peas 

Inexperienced peas have a outstanding dietary profile, providing a variety of important nutritional vitamins, minerals, and dietary fibre. 

Based on USDA, 100 grams of uncooked inexperienced peas include

Water: 78.9 g

Vitality: 81 kcal

Protein: 5.42 g

Carbohydrates: 14.4 g

Fibre: 5.7 g

Sugar: 5.67 g 

Fat: 0.4 g

Well being Advantages of Inexperienced Peas 

Inexperienced peas supply a variety of well being advantages because of their nutrient content material. Listed below are some notable well being advantages related to consuming inexperienced peas:

Excessive in Fiber

Inexperienced peas are wealthy in dietary fibre, each soluble and insoluble, which contributes to their digestive advantages. As per analysis fibre promotes wholesome digestion by including bulk to the stool, stopping constipation, and supporting common bowel actions. It additionally helps preserve a wholesome intestine microbiome by offering nourishment for helpful intestine micro organism. Wholesome intestine microbiome is linked to improved digestion, enhanced nutrient absorption, and a diminished threat of digestive problems resembling diverticulosis and irritable bowel syndrome (IBS).

Glorious Supply of Nutritional vitamins

Inexperienced peas are full of important nutritional vitamins that contribute to general well being and well-being. They’re significantly wealthy within the following nutritional vitamins:

  • Vitamin C: Inexperienced peas include a major quantity of vitamin C, an antioxidant that helps immune operate and collagen synthesis. Analysis reveals that vitamin C additionally helps defend cells from injury brought on by free radicals and assists in iron absorption.
  • Vitamin Ok: Inexperienced peas are a great supply of vitamin Ok, which is important for blood clotting and performs a job in bone well being. Scientific research present that sufficient vitamin Ok consumption contributes to correct bone formation and should assist scale back the danger of fractures and osteoporosis.

Ample in Minerals

Inexperienced peas are a great supply of assorted minerals which might be important for optimum bodily capabilities. Some minerals present in inexperienced peas embrace:

  • Iron: Inexperienced peas are a invaluable supply of plant-based protein and iron, making them a superb choice for people following vegetarian or vegan diets. As per research, Iron is a  mineral obligatory for the manufacturing of hemoglobin and the transport of oxygen within the blood. Sufficient iron consumption helps stop iron-deficiency anemia and helps vitality manufacturing.
  • Potassium: Inexperienced peas include potassium, an electrolyte that helps preserve correct fluid steadiness, helps nerve operate, and regulates blood strain. Analysis signifies {that a} food regimen wealthy in potassium is related to a diminished threat of hypertension and cardiovascular illnesses.
  • Magnesium: Inexperienced peas are a supply of magnesium, a mineral concerned in additional than 300 enzymatic reactions within the physique. Magnesium contributes to muscle and nerve operate, blood sugar regulation, and bone well being.

Wealthy in Antioxidants

Inexperienced peas are full of antioxidants, that are helpful compounds that assist defend the physique in opposition to oxidative stress and mobile injury brought on by free radicals. These antioxidants, together with flavonoids and carotenoids, assist scale back irritation, help the immune system, and should play a job in stopping continual illnesses resembling coronary heart illness and sure varieties of most cancers.


Inexperienced peas supply a number of well being advantages because of their nutrient content material. They’re excessive in fibre, selling wholesome digestion and a wholesome intestine microbiome. They’re a superb supply of nutritional vitamins, together with vitamin C for immune operate and vitamin Ok for blood clotting and bone well being. Inexperienced peas are additionally plentiful in minerals like iron, potassium, and magnesium, which help varied bodily capabilities. Moreover, they’re wealthy in antioxidants and supply plant-based protein. General, inexperienced peas are a nutritious addition to a balanced food regimen.

Recent Inexperienced Peas Vs Frozen Inexperienced Peas 

Issues Recent Inexperienced Peas  Frozen Inexperienced Peas 
Style and Texture  Recent inexperienced peas have a barely sweeter and extra delicate flavour in comparison with frozen peas. They’ve a crisp texture, offering a nice crunch when eaten uncooked or calmly cooked. Frozen inexperienced peas are blanched and flash-frozen quickly after harvesting, which helps protect their flavour, color, and texture. They’ve a barely softer texture in comparison with recent peas however nonetheless retain a nice style.
Dietary Worth  Recent inexperienced peas retain their dietary worth when consumed quickly after harvesting. They’re a great supply of nutritional vitamins, minerals, and dietary fibre. Nonetheless, their nutrient content material could begin to decline over time. Frozen inexperienced peas are sometimes thought of to be nutritionally similar to recent peas. The freezing course of helps retain most of its nutritional vitamins, minerals, and fibre content material.
Availability  Recent inexperienced peas are sometimes accessible through the peak rising season, which is normally within the spring and early summer time. They will not be available or perhaps costlier throughout different occasions of the 12 months. Frozen inexperienced peas can be found year-round and will be simply saved within the freezer, permitting for handy use at any time when wanted. They arrive already shelled, eliminating the necessity for time-consuming preparation.
Comfort  Recent inexperienced peas require shelling, which will be time-consuming. The outer pods have to be eliminated to entry the edible peas inside. This additional step could also be a consideration in the case of preparation time. Frozen inexperienced peas can be utilized straight from the freezer, making them handy for fast meals and recipes. They are often simply added to soups, stews, stir-fries, pasta dishes, and extra.
Storage  Recent inexperienced peas have a shorter shelf life and ought to be consumed quickly after buy.  Frozen inexperienced peas have an extended shelf life and will be saved for a number of months within the freezer.
Value  The price of recent inexperienced peas could differ relying on the season and availability. Frozen inexperienced peas are normally extra reasonably priced and accessible all year long.

Culinary Makes use of of Inexperienced Peas

Inexperienced peas are extremely versatile within the culinary world and will be included into all kinds of dishes. Listed below are some standard culinary makes use of of inexperienced peas:

  1. Facet Dishes and Salads
    • Steamed or boiled peas: Easy and nutritious, inexperienced peas will be cooked till tender and served as a aspect dish with a sprinkle of salt and pepper.
    • Pea salad: Inexperienced peas will be blended with different greens, resembling cherry tomatoes, cucumber, and purple onions, to create a refreshing salad. Toss them with lemon juice, salt, pepper or selection of herbs and spices for added flavour.
  2. Soups and Stews
    • Pea soup: Inexperienced peas are a basic ingredient in pea soup. They are often pureed for a clean texture or added complete for a chunkier consistency. Pea soup will be loved scorching or chilly.
    • Vegetable stews: Inexperienced peas will be added to vegetable stews or hearty soups, together with different greens like carrots, potatoes, and onions, to create a nutritious and comforting dish.
  3. Pasta and Rice Dishes
    • Pasta primavera: Inexperienced peas will be added to pasta dishes, resembling pasta primavera, for a burst of color and sweetness. They are often mixed with different seasonal greens and tossed with a lightweight sauce.
    • Pea risotto: Inexperienced peas will be stirred right into a risotto through the cooking course of so as to add vibrant color and a touch of sweetness. Pea risotto pairs properly with varied proteins, resembling grilled hen or seafood.
  4. Stir-Fries and Asian Dishes
    • Stir-fried greens: Inexperienced peas are generally included in stir-fried vegetable dishes, including a pop of color and texture. They are often mixed with different greens, resembling carrots, bell peppers, and snap peas.
    • Fried rice: Inexperienced peas are a basic ingredient in fried rice, offering a contact of sweetness. They are often mixed with cooked rice, scrambled eggs, and different greens or proteins for a flavorful one-pot meal.
  5. Savoury Pies and Tarts
    • Quiches: Inexperienced peas will be included into quiches, together with substances like cheese, eggs, and herbs, for a scrumptious savoury filling. Pea and ham quiches are significantly standard.
    • Tart fillings: Inexperienced peas can be utilized as a filling for savoury tarts. Mix them with substances like feta cheese, recent herbs, and caramelized onions for a pleasant flavour mixture.
  6. Indian and Center Jap Delicacies
    • Curries: Inexperienced peas are generally utilized in Indian curries, resembling matar paneer (peas and cheese curry) and aloo matar (peas and potato curry). They add sweetness and texture to the dishes.
    • Rice dishes: Inexperienced peas will be added to aromatic rice dishes like biryani or pilaf, lending a burst of color and a delicate sweetness.
  7. Snacks and Appetizers
    • Pea hummus: Inexperienced peas can be utilized as an alternative choice to chickpeas in hummus recipes. Mix them with tahini, garlic, lemon juice, and olive oil for a vibrant and nutritious dip.
    • Pea fritters: Inexperienced peas will be mashed and mixed with herbs, spices, and breadcrumbs to create flavorful fritters. Serve them as a snack or appetizer with a dipping sauce. For more healthy variation, attempt to bake or air fry them as a substitute of deep frying.

Straightforward Indian Recipes Utilizing Inexperienced Peas 

The three hottest Indian dishes that includes Peas are:- 

Paneer Matar


  1. 200 g Paneer – reduce into 1-inch cubes
  2. 3/4th cup of Blanched Peas
  3. 1 Tbsp of do-it-yourself ghee
  4. 1 cup cubed Onions
  5. 1 ½ cup chopped tomatoes
  6. ½ cup yoghurt
  7. 1-2 inexperienced cardamoms
  8. 1 inch ginger smashed
  9. 3 cloves garlic chopped
  10. 1 inch Cinnamon
  11. 1 small bay leaf
  12. 6 complete cashews
  13. 1 inexperienced chili slit
  14. ¼ tsp turmeric, 
  15. ½ tsp of purple chili powder, 
  16. 1 tsp of garam masala 
  17. ½ tsp of coriander powder
  18. A pinch of salt
  19. ½ tsp of Kasturi Methi
  20. ½ fistful of Coriander leaves. 


  • Warmth 1/2 Tbsp of ghee in a pan
  • When it will get scorching add ginger, inexperienced chilli, garlic cloves and saute for a minute
  • Add 1 cup cubed onions and saute until golden brown ( the uncooked odor of the onion has to go away)
  • Then add the chopped tomatoes, a pinch of salt and 6 cashews and saute for 2-3 min
  • Cowl the pan. Prepare dinner on medium flame till the onions and tomatoes flip mushy. 
  • Flip off the range. 
  • Cool the combination fully. 
  • Switch to a blender jar and add ½ cup yoghurt – mix to a clean consistency. 

For the Gravy

  • Now warmth a pan with 1 tsp of gheel, add 1 inch cinnamon and a small bay leaf. 
  • Cut back the warmth to low add ¼ tsp turmeric, ½ tsp of purple chili powder, 1 tsp of garam masala and ½ tsp of coriander powder
  • Combine properly and make sure the warmth is on low flame in order to not burn the masalas
  • Pour within the onion tomato puree and saute for 2-3 minutes. Hold stirring typically 
  • Add the boiled paneer and ¾ cup of inexperienced peas 
  • Stir in water and produce it to a boil
  • Cowl and prepare dinner on low flame for 5-7 minutes. 
  • Add Kasuri methi, prepare dinner for 1 extra minute and switch off the warmth
  • Garnish with Coriander and serve

Matar Nimona


2 cups inexperienced peas

1 tbsp ginger garlic paste

2 minced inexperienced chilies

1 tsp cumin seeds

2-3 pinches asafoetida

0.5 tsp garam masala

2 tsp lemon juice

1 tbsp ghee

1 cup water

Salt to style


1. Grind peas coarsely and warmth ghee  in a pan

2. Add cumin seeds and allow them to splutter

3. Add inexperienced chili, ginger garlic paste, asafoetida and fry for 20-30 seconds

4. Combine in inexperienced peas, salt and saute for 3-4 minutes

5. Stir in water and prepare dinner for 5-7 minutes.

6. Combine in lemon juice, garam masala and prepare dinner for one more 3-4 minutes

7. Swap off the flame and serve scorching with rice or roti

Wholesome Peas Pulao


  1. 0.5 cup Brown rice 
  2. 0.5 cup Quinoa
  3. 3/4 th cup inexperienced peas
  4. 1/2 cup thinly sliced onions
  5. 1 Tbsp of oil/ ghee
  6. 1.75 cups of water
  7. Salt as required 
  8. 1 tsp cumin seeds
  9. 1 inch cinnamon
  10. 1 black cardamom
  11. 1-2 inexperienced cardamom
  12. 2-3 cloves
  13. 1-2 mace strands
  14. 1 medium sized Bay Leaf


  • Soak washed rice, quinoa for 30-40 minutes and later drain extra water
  • Warmth oil/ ghee in a strain cooker, add the cumin seeds and allow them to splutter
  • Add complete spices and fry them for 20-30 seconds
  • Add the sliced onions and saute till the onions are gentle golden
  • Add the inexperienced peas and saute for a minute
  • Combine within the drained rice, quinoa and saute for a minute
  • Stir in water and salt as required
  • Cowl and strain prepare dinner till 2-3 whistles 
  • Let the strain calm down by itself after which open the lid of the cooker
  • Gently fluff it up with fork and serve it with curry or raita

HealthifyMe Suggestion 

Peas are such a nutrient dense ingredient that including them to every day meals solely enhances the meals nutrient worth. As a matter of truth, peas are so versatile that they are often included in a single’s morning breakfast gadgets (e.g. Poha/ Upma/ Roti’s) to lunch choices ( e.g Pulao or Khichdi) to even dinner choices (e.g roasts/ soups). The supply of frozen peas permits simple storage, entry and utilization for weekly menus. So, go forward and fill up on these peas so that you just get the nutrient enhance to your physique wants. 


In conclusion, inexperienced peas are usually not solely a scrumptious and versatile ingredient in varied culinary creations, however in addition they supply quite a few well being advantages. Their excessive fibre content material helps digestive well being and a wholesome intestine microbiome, whereas their abundance of nutritional vitamins and minerals contributes to general well-being. The antioxidants present in inexperienced peas assist defend in opposition to oxidative stress and irritation, doubtlessly decreasing the danger of continual illnesses. Moreover, inexperienced peas function a invaluable plant-based protein supply, making them an important choice for people following vegetarian or vegan diets.

Whether or not loved recent or frozen, inexperienced peas present a nutritious enhance to meals and snacks. Incorporating inexperienced peas into your food regimen can improve your general well being, help optimum digestion, and supply important nutritional vitamins and minerals. So, subsequent time you’re planning your meals, think about including some vibrant and nutritious inexperienced peas to reap their many well being advantages whereas delighting your style buds.

Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional info please contact our licensed nutritionists Right here

Steadily Requested Questions (FAQs)

Q. Are inexperienced peas good for weight reduction?

Inexperienced peas will be helpful for weight reduction because of their excessive fibre and protein content material. Fibre helps promote emotions of fullness and reduces general calorie consumption, whereas protein aids in satiety and helps preserve muscle mass. Together with inexperienced peas in a balanced food regimen can contribute to a wholesome weight administration plan.

Q. What are the advantages of inexperienced peas? 

Inexperienced peas supply a number of well being advantages. They’re wealthy in fibre, which helps digestive well being and a wholesome intestine microbiome. They’re additionally a great supply of nutritional vitamins C and Ok, in addition to minerals like iron, potassium, and magnesium. Inexperienced peas are full of antioxidants and function a plant-based protein supply.

Q. Are frozen inexperienced peas wholesome? 

Sure, frozen inexperienced peas are a wholesome choice. They’re sometimes frozen quickly after harvesting, which helps protect their dietary worth. Frozen peas retain their nutritional vitamins, minerals, and fibre content material. They’re handy and accessible year-round, making them a sensible selection for incorporating into varied dishes.

Q. Are peas good for diabetics? 

Inexperienced peas could be a appropriate meals selection for people with diabetes. They’ve a comparatively low glycemic index, which means they’ve a lessl affect on blood sugar ranges. Moreover, the fibre in peas slows down digestion and helps regulate blood sugar ranges. Nonetheless, portion management and general carbohydrate consumption ought to nonetheless be thought of in meal planning for folks with diabetes.

Q. Do inexperienced peas spike blood sugar? 

Inexperienced peas have a reasonable affect on blood sugar ranges. Whereas they do include carbohydrates, the fibre content material in inexperienced peas helps decelerate the digestion and absorption of sugars. This may also help stop speedy spikes in blood sugar ranges. Nonetheless, people with diabetes ought to monitor their portion sizes and think about their general carbohydrate consumption when together with inexperienced peas of their meals.

Reference Hyperlinks 

  1. Fiber
  1. Vitamin C in Illness Prevention and Remedy: An Overview:
  1. Vitamin Ok and Bone Well being: A Evaluation on the Results of Vitamin Ok Deficiency and Supplementation and the Impact of Non-Vitamin Ok Antagonist Oral Anticoagulants on Totally different Bone Parameters
  1. Iron: content=Ironpercent20ispercent20apercent20mineralpercent20that,ironpercent20topercent20makepercent20somepercent20hormones.
  1. Sodium, Potassium and Well being: content=Bypercent20loweringpercent20bloodpercent20pressurepercent2Cpercent20increasing,canpercent20raisepercent20yourpercent20bloodpercent20pressure.

What are GLP-1 peptides?

They’re small sequences of amino acids which might be secreted from
cells within the small
gut and the mind. They work as physiological regulators of urge for food and meals
consumption – principally they transmit the message that the abdomen is full to the mind.