Nutritional Value and Benefits

Green Peas: Nutritional Value and Benefits

Green peas are considered one of the delicious and nutritious vegetables loved in most parts of the world. These green seeds are known for their delightful flavor and tender texture, providing significant nutritional value for human health. In this article, we will explore the nutritional properties of green peas and how they can contribute to health promotion.

Rich Nutritional Composition:

They contain substantial amounts of proteins, making them an important choice for individuals adopting a vegetarian lifestyle. Additionally, peas are rich in vitamins and minerals such as vitamin C, vitamin A, iron, and calcium.


Peas are an excellent source of plant-based proteins, which is crucial for individuals following a vegetarian diet or aiming to increase protein intake without consuming meat. The high-quality proteins in peas contribute to the building and maintenance of tissues in the body, promoting a sense of fullness and aiding in weight regulation.

Dietary Fiber:

Peas also contain significant amounts of dietary fiber, essential for digestive health. Fiber helps improve the digestive process and reduces issues like constipation. Moreover, it plays a role in regulating blood sugar levels and maintaining heart health.

Vitamins and Minerals:

Green peas contain substantial amounts of vitamin C, contributing to immune system support and overall health enhancement. They also provide vitamin A, essential for vision and skin health. On the other hand, peas contain plant-based iron and calcium, playing a crucial role in strengthening bones and preventing iron deficiency.


Green peas contain antioxidants that contribute to combating oxidation, which can damage cells. This may help prevent chronic diseases such as heart disease and cancer.

How to Consume Peas:

Green peas can be consumed after cooking or used in a variety of recipes, such as salads, soups, and main dishes. They can also be enjoyed as a healthy snack.

Green peas emerge as a comprehensive and beneficial food choice for health. Their rich composition of proteins, vitamins, and minerals offers numerous health benefits. By regularly incorporating peas into your diet, you can contribute to overall health support and enhance feelings of comfort and vitality.

Suggestions for Green Pea Recipes:

1. Pea and Radish Salad:

   Prepare a refreshing and colorful salad using cooked green peas, fresh radish slices, and mint leaves. Create a light dressing with yogurt and lemon juice to add a fresh flavor. This salad is a healthy and delicious option, especially during the summer months.

2. Pea Soup:

   Make a delicious soup using green peas, onions, garlic, and other vegetables. Add vegetable broth and some spices to give the soup a unique flavor. Pea soup is a satisfying and nutritious choice.

3. Pea and Rice Dish:

   Incorporate green peas into a rice dish for added color and flavor. Prepare saffron-infused rice with nuts, then mix it with cooked peas. This dish achieves a perfect balance between carbohydrates and protein.

4. Green Pea Pasta Sauce:

   Add green peas to pasta sauce to enhance protein and fiber content. Prepare a tomato-based sauce with garlic, parsley, and add cooked peas towards the end. This dish is a healthy and tasty option for main meals.

5. Pea Smoothie:

   Make a healthy and delicious smoothie using frozen green peas, bananas, and yogurt. Add ice cubes and honey to enhance the taste. Pea smoothie is a refreshing and nutrient-rich choice.

Green peas add value to daily nutrition, whether as part of meals or snacks. By getting creative in the kitchen, you can include peas in diverse and appetizing recipes to enjoy their nutritional benefits and enhance the dining experience.

Tips for Maximizing the Benefits of Green Peas:

1. Selection and Storage:

 - Choose peas with vibrant green pods that are not wilted or discolored.

 - Store peas in the refrigerator to maintain their freshness, and consume them within two to three days for the best flavor and quality.

2. Healthy Preparation:

- To preserve nutritional value, cook peas using methods that retain their vibrant green color, such as steaming or briefly blanching in boiling water.

- Avoid overcooking peas for extended periods, as it may lead to the loss of some vitamins and minerals.

3. Diversify Usage:

- Use peas as part of a variety of recipes, including salads, side dishes, soups, and pasta.

- Cooked peas can be added to juices and smoothies to boost their nutritional value.

4. Avoid Over-Mincing:

Avoid over-mincing peas during cooking to preserve their tender texture and fresh flavor.

5. Experiment with Additions:

- Enhance the taste of peas by adding spices and fresh herbs such as mint or thyme.

- Try adding lemon slices or zest to give a touch of brightness and acidity.

6. Explore Plant-Based Meals:

Use peas as a meat substitute in plant-based recipes, such as using mashed peas as a beef alternative in burger recipes.

7. Utilize Seeds:

The small green seeds inside the peas can also be utilized, as they contain the same nutritional value.

Green peas are not just delicious vegetables; they are a rich source of essential nutrients. By following tips for preparation and incorporating them into a diverse diet, individuals can maximize the health benefits of green peas and enhance their daily nutrition.

Green peas are among the tasty and beneficial vegetables that add a delicious flavor to our dishes. However, what many may not know is the significant nutritional wealth these small green grains possess. They are not just a dinner addition but rather a rich source of essential nutrients for our health.

Composition of Green Peas:

Green peas stand out for their unique composition, combining delightful taste with high nutritional value. Peas contain a high proportion of protein, dietary fiber, vitamins, and minerals, making them an excellent choice to enhance daily nutrition.

Nutritional Value:

1. Protein:

 Green peas are an excellent source of protein, a fundamental element that helps in building and renewing tissues in our bodies.

2. Fiber:

 Peas contain a substantial amount of dietary fiber, playing a crucial role in supporting digestion and improving heart health.

3. Vitamins:

 Peas contain various vitamins such as vitamin C and vitamin K, contributing to boosting the immune system and strengthening bones.

4. Minerals:

 Peas contain a diverse range of minerals such as iron, zinc, and magnesium, playing a vital role in supporting various body functions.

Health Benefits:

1. Digestive Health Promotion:

The dietary fiber in peas contributes to improving digestive system functions and preventing constipation.

2. Immune System Strengthening: 

The abundant vitamin C in peas plays a crucial role in enhancing the immune system and preventing diseases.

3. Heart Health Improvement:

 The fiber and magnesium in peas help lower cholesterol levels in the blood and improve heart health.

How to Incorporate Peas into the Diet:

Green peas can be included in many recipes, such as salads, main dishes, and soups. They can be cooked or added as an ingredient to various dishes to enhance their nutritional value.

Green peas are not just a meal addition; they are a healthy treasure rich in benefits. From now on, you can enjoy the delicious flavor and numerous health benefits of these wonderful green grains.

Recipe Ingredients:

  • 2 cups of fresh or frozen green peas.
  • 1/4 cup of chopped fresh mint.
  • Juice of one lemon.
  • 2 tablespoons of olive oil.
  • Salt and black pepper to taste.
  • 1/4 cup of feta cheese (optional).

Preparation Method:

  • Boil the green peas in salted boiling water for 2-3 minutes or until tender, then transfer them to a bowl filled with cold water to stop the cooking process.
  • In a large bowl, mix the blanched green peas with chopped mint.
  • Add lemon juice and olive oil, and mix the ingredients well until the peas absorb the flavors.
  • Serve the salad on a serving plate and sprinkle feta cheese on top if desired.
  • It can be served immediately as a side dish or a flavorful light meal.

Recipe Benefits:

  • Provides an excellent source of protein and vitamins.
  • Increases dietary fiber content to improve digestion.
  • Benefits from the refreshing flavor of mint and the acidity of lemon to add a distinctive taste.
  • Enjoy the option of feta cheese as an addition to enhance flavor and provide additional benefits.

Green peas are not just an element in the dish but represent a source of creativity in the kitchen. Try this delicious and nutritious recipe to make green peas an essential part of your diet.