Why eating green peas is important
THE humble pea. Many look at it as nothing more than “steak decoration”. But they are wrong!
Peas deserve more recognition – much more. Sceptical? Green peas provide amazing health benefits.
One of the first cultivated foods, peas date back thousands of years to Central Asia and the Middle East. As a staple food, the pea enjoys storied fame from nursery rhymes and fairy tales to global cuisines. This legume is literally pea-sized and packed with powerful nutrients.
Health benefits of peas: May help manage blood sugar and diabetes.
Health experts say green peas contain complex carbohydrates that are good for managing blood sugar levels. Peas are rich in starch and fibre, and have a low glycemic index that help release the sugar into the blood slowly. Low GI foods are beneficial in the prevention and management of type 2 diabetes.
Good for eye health.
Peas contain the carotenoids lutein and zeaxanthin. Experts say these nutrients help protect your eyes from chronic diseases, such as cataracts and age-related macular degeneration. Lutein and zeaxanthin act as filters from harmful blue light which contributes to cataracts and macular degeneration.
Source of plant-based iron.
Like many legumes, green peas are a good source of iron, providing about 10% of your daily recommended intake.
Green peas aren’t just some starchy vegetable we should dismiss; they provide excellent nutritional and antioxidant benefits. Here’s a quick recipe you can try:
STIR-FRIED PEAS AND SPINACH Serves: 4 Ingredients
2tbsp grapeseed canola or vegetable oil
7cm piece fresh ginger root, minced
2 cloves garlic, minced
2 ½ cups shelled fresh peas
2tbsp water
141g baby spinach
2tbsp fish sauce Handful of fresh mint leaves, coarsely chopped; 1 small handful of fresh cilantro leaves, coarsely chopped
Method
Heat the oil in a skillet over high heat.
Add ginger and garlic and cook, stirring, until they’re sizzling – about 30 seconds.
Add peas and water; cook, stirring, until they’re bright green and tender, about 2 minutes.
Add spinach and cook, stirring, until wilted, a minute at the most.
Turn off heat. Stir in fish sauce, mint, and cilantro. Serve right away.
Variations: To make sauteed peas with cumin seed, add one teaspoon cumin seed to the oil before you add the ginger and garlic. Serve with a dollop of thick, plain yoghurt.
To make sauteed garlicky peas with basil, use olive oil; not grapeseed oil. Double the garlic; omit the ginger, fish sauce, mint and cilantro. Toss in 2 handfuls of fresh basil leaves, let them wilt slightly before serving; garnish with basil.