Peas: properties, benefits and uses in the kitchen

What are peas?

He pea or pisum sativum It belongs, like lentils or soybeans, to the legume family. Like other legumes, it seems that the history of its consumption goes back thousands of years. According to some archaeological studies, it could be more than ten thousand years old and its origins would be located between India and Turkey.

The pea is a climbing plant It can measure more than a meter. In their curious pods are the seeds, the edible part. Its optimum moment is in the spring, from March to June.

Nutritional values ​​of peas

How many calories do peas have?

The nutritional value of the pea is remarkable, especially considering that they have a lower caloric intake than other legumes. So, per 100 grams of peas we find:

calories: 80 caloriesproteins: 5.3gfats: 0.4gcarbohydrates: 10gFiber: 7.8g

Peas properties

Peas, an excellent source of vegetable protein

Halfway between vegetables and legumes, peas are fresh vegetables that can be eaten raw and contain a high concentration of vitamins, enzymes and antioxidants. Although we have already anticipated its main nutritional values, if we delve into the many pea properties we find:

vitamins galore. With 150 g, two thirds of the daily needs of vitamins C and K and almost 10% of vitamin A are covered. They stand out especially in vitamin B1, which influences the good mood. 200 grams of peas cover the two thirds of the recommended daily allowance. Important minerals. As for minerals, 150 g complete a quarter of the needs of ironthe fifth of match and the sixth of magnesium. However, to ensure absorption it is advisable to combine them with the intake of vitamin C: for example, with tomato or pepper.proteins. Being a legume, it contains a protein index three or four times higher than that of fresh vegetables. Its ratio almost reaches 6%, higher than that of green beans (2.4%), since these are eaten with the pod, and lower than that of dried legumes, which are around 20%. Highlights the lysine, an amino acid that complements well with those of cereals such as rice or pasta and those of nuts, which instead provide methionine, cysteine ​​and tryptophan. When they are dry, they become 23%.carbohydrates. The pea is also one of the legumes with the highest carbohydrate intake, specifically soluble sugars. This happens especially in the fresh peas just picked, because over time, soluble sugars are transformed into starch. This is one of the reasons why frozen ones are often sweeter and more palatable than fresh ones, if they are not freshly picked; it also explains why they are lighter and more digestible than other legumes such as lentils or chickpeas, since they are simple sugars.

Health benefits of peas

Being rich in soluble fiber, peas help lower cholesterol and regulate blood sugar levels.They improve the mood. Eating peas helps to cope with spring fatigue, because they are very revitalizing and allow you to maintain a more positive mood. Its healthy effects are not only appreciated in the cellular tissues of the neural system, but also in the smoothness of the hair, skin and nails. That is, the benefits of peas are noticeable both inside and out.Promote development and regeneration. Due to the abundance of proteins, spring peas are particularly suitable during periods of growth, gestation, childhood and adolescence, and for cell renewal in adults.prevent anemia. On the other hand, 100 grams of peas cover 10% of iron needs in women and one sixth in men. Thanks to its high level of vitamin C and folic acid its absorption is facilitated, so they are a prevention against anemia.suitable for diabetics. Despite its sweetness, peas are very suitable for diabetics due to their rich in pectin, a soluble fiber that slows digestion and favors a gradual absorption of glucose, which benefits the pancreas and insulin production. Other hypoglycemic components present are ascorbic and salicylic acids and the trace elements chromium and manganese. Regular consumption of peas helps control cholesterol. Another effect of this soluble fiber is that reduces the absorption of LDL cholesterol and saturated fats that form atherosclerotic plaques in the arteries. Peas are vasodilators, an important prevention for cardiovascular health. On the other hand, its insoluble fiber works against constipation and prevents the accumulation of potentially carcinogenic substances, facilitating evacuation. But being less harsh than other legumes, peas do not cause heavy digestion.

peas in the kitchen

A balanced dose ranges between 120 and 150 grams of fresh raw peas.

For make the most of the properties of peasthese dietary advice can be followed:

It is advisable cook them, without overdoing in cooking time. Accompany them with dressings or foods rich in vitamin Csuch as tomato or pepper, helps the body to better assimilate iron, thus enhancing the benefits of peas. To facilitate digestion, it is practical to eat them carefully or season them with digestive spices. To increase their protein value it is advisable to mix them with cereals such as rice, pasta, couscous… Packaged peas have considerably lower doses of vitamin C, although the proteins and minerals remain practically intact.

The pea is an ingredient with a long tradition in Mediterranean cuisine. In addition to its considerable nutritional properties, it has a presence and flavor that make it very appetizing and attractive even for the smallest members of the house.

Despite the fact that it is usually consumed canned or frozen, spring offers the opportunity to eat them fresh. You have to do it soon: as the days go by, the sugars are transformed into starch, and they become more difficult to digest.

They are usually prepared as a humble garnish, to accompany consistent meat or poultry dishes; however, you have to dare to give them a greater role as the main ingredient in soups, creams, stews, salads, stews or salads.

The simplest is skip the peas, after a light boil, with a little clarified butter, or if preferred fry them in a good olive oil, with garlic and chopped onion.

Are delicious Spices Curry, or turmeric, as they are usually cooked in oriental recipes, and they go well with onion, garlic, spring garlic and chives. They combine with all cereals and with most vegetables.

Purchase and conservation: how to make peas last longer without losing properties?

The best way to preserve peas is in the refrigerator, without shelling, inside a perforated plastic bag.

To freeze the peas it is necessary to shell them and blanch them previously for two or three minutes in salted water.