This protein-rich green veggie shouldn’t be overlooked.
You can count on peas for pops of sweetness and impressive health hits. These small but mighty beauties pack a hefty dose of protein (a cup has almost 9 grams) along with zinc, calcium, and vitamin A, says Stephanie Middleberg, R.D.N., the founder of Middleberg Nutrition. That means not just fresh flavor but fuel for post-exercise muscle recovery.
1. Sauté Peas for a Snack
If you’re a fan of edamame, this alternative version from Christopher Lee, culinary director at Barcelona Wine Bar & Restaurant, will hit the spot. Eat these sautéd English peas right out of the pod for a quick pop of protein.
2 pounds English peas
2 tablespoons olive oil
1 teaspoon salt
2 tablespoons minced fresh mint
- In a mixing bowl, toss English peas, still in the pods, with olive oil and salt.
- Preheat a large cast-iron skillet over high heat and add the peas in a single layer.
- Flip them every few minutes until the pods are charred and the peas are crisp and tender, about 5 to 6 minutes.
- Transfer peas to a serving bowl and toss with mint.
2. Make a Chilled Summer Soup
ICYMI, soup isn’t off-limits in the summer; this chilled soup from Kristen Essig and Michael Stoltzfus, co-owners of Coquette in New Orleans, makes for a spicy summer dish that won’t have you overheating.
1 cup English peas
1 pound of peeled, chopped English cucumbers
3 tablespoon kosher salt
1 1/2 cups plain yogurt
1/2 cup buttermilk
1 clove garlic, peeled and smashed
2 green onions, roughly chopped
1/2 jalapeño, seeded and chopped
1/4 cup loosely packed tarragon
1/2 teaspoon rice wine vinegar
freshly ground black pepper
- Boil English peas for 30 seconds; place in an ice bath and drain. Toss cucumbers with 1 tablespoon kosher salt and let sit for 20 minutes.
- Rinse well and drain for 5 minutes.
- In a blender, place cucumbers, peas, yogurt, buttermilk, garlic, green onions, jalapeño, tarragon, rice wine vinegar, remaining kosher salt, freshly ground black pepper, and lemon. Puree, starting on low speed and increasing to medium-high, for 2 to 3 minutes.
- Chill for at least 3 hours. Serve with a drizzle of olive oil.
3. Whip Up a Pea-Co de Gallo
This pea-filled twist on pico de gallo from Richard Blais, winner of Top Chef All-Stars and author of So Good, is just as versatile as the original. Serve as a dip, or pop on top of grilled chicken or fish.
2 cups of shelled fresh peas
1 cup diced green tomatoes
1/2 minced jalapeño
2 tablespoons chopped cilantro
1 tablespoon ground cumin
3 tablespoons sliced scallions
3 tablespoons extra virgin olive oil
splash of white vinegar
dash of salt and pepper
- Combine fresh peas, green tomatoes, jalapeño, cilantro, cumin, and scallionsStir in olive oil, a splash of white vinegar, and a dash of salt and pepper
- Marinate in the fridge for an hour.
- Serve with tortilla chips or veggies for dipping, or place on top of grilled chicken or fish.