🥗 Green peas (Pisum sativum) are small but mighty legumes packed with nutrition, flavor, and versatility. Though often treated as vegetables, they’re technically seeds from a pod-producing plant—and they’ve been part of human diets for thousands of years.
🌿 Botanical & Culinary Profile
- Family: Fabaceae (legume family)
- Type: Cool-season annual plant
- Shape: Round, green seeds inside fibrous pods
- Varieties: Garden peas, snow peas, sugar snap peas, split peas
🧪 Nutrition Highlights (per 1 cup cooked)
| Nutrient | Amount |
|---|---|
| Calories | ~134 kcal |
| Protein | ~8.6 g |
| Fiber | ~8.8 g |
| Carbs | ~25 g |
| Vitamin K | ~41 mcg |
| Vitamin C | ~22 mg |
| Folate | ~101 mcg |
| Iron | ~2.5 mg |
| Magnesium | ~62 mg |
| Potassium | ~434 mg |
Green peas are especially rich in plant-based protein, fiber, and antioxidants like lutein, zeaxanthin, and saponins, which support eye health and may help reduce inflammation.
đź’š Health Benefits
- Supports digestion: High fiber promotes gut health and regularity
- Aids weight management: Low calorie, high satiety food
- Regulates blood sugar: Low glycemic index + protein/fiber combo
- Boosts immunity: Rich in vitamins A, C, and zinc
- Heart health: Contains magnesium, potassium, and flavonoids
- Cancer protection: Saponins and antioxidants may inhibit tumor growth
🍽️ Culinary Uses
- Fresh or frozen: Added to soups, stews, pulao, salads, and stir-fries
- Mashed or pureed: For dips, spreads, or creamy sauces
- Dry split peas: Used in dals, khichdi, and split pea soup
- Roasted
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