Protein Rich Peas

These veggies may be tiny, but they are packed with nutrients, protein, fiber and health supporting goodness. For years my favorite way to enjoy peas was smothered in cheese sauce. Since ditching the cheese, and the butter and milk, I’ve come to appreciate peas just as they are.

Protein Rich Peas

What Are Peas?

Peas are actually classified as a fruit, because they form from a flower. The peas are the seeds of the pod-fruit Pisium sativum. Pods contain clusters of small peas that are either green or yellow in color. Even though they are technically a fruit, most people consider peas a vegetable.

Rich in protein, one cup provides a whopping 8.6 grams. This puts green peas protein up there with other top plant based protein foods, such as hemp seeds and quinoa. Green peas also provide fiber, antioxidants and micronutrients such as vitamins C and K, and manganese.

Protein Rich Peas

Health Benefits of Peas

Bring more peas into the diet to reap these benefits:

• Aids in weight loss. Their high protein and fiber help to create a full feeling, warding off cravings and reducing appetite.

• Manages blood sugar levels, helping to prevent diabetes.

• Promotes healthy digestion due to high fiber content. Fiber moves through the intestinal tract undigested, adding bulk to the stool to increase stool frequency and promote regularity. Fiber is also beneficial in the treatment of digestive disorders such as gastroesophageal reflux (GERD), stomach ulcers, diverticulitis and hemorrhoids.

• Helps to protect against cancer. Peas are packed with antioxidants that can help fight free radicals to relieve inflammation and reduce oxidative damage to cells. Thanks to the high concentration of antioxidants in green peas, they have even been shown to have anticancer properties.

Saponins, in particular, are a type of antioxidant found in peas that may help inhibit tumor growth and kill off cancer cells.

• Antioxidants in peas also slow the aging process and age related disorders.

• Aids liver function.

• Boosts the immune system.

Protein Rich PeasPeas, chickpeas and sweet potatoes over short grain brown rice.

How to Include Peas in the Diet

Peas are readily available in grocery stores, canned and frozen. They can also be grown in gardens as a cool weather crop.

There are several varieties of peas, such as sweet peas, snap peas and sugar peas. These little veggies can be eaten raw, cooked, or made into soups, sauces, purées, pesto, and they can even used to make hummus.

Try adding peas to salads, stir fries, or vegetable hash, or simply serve alongside a plain baked potato.

My favorite recipe that includes peas is Aloo Matar. This peas and potato dish in a mild curry sauce is easy to make and so nutritious and delicious. I make it once a week and savor it every time. And I don’t even miss the cheese sauce.

Protein Rich Peas

Aloo Matar

I tried this wonderfully comforting, fragrant meal recently. Aloo matar is a Punjabi dish from the Indian subcontinent, featuring potatoes and peas in a spiced tomato base. It is easy to prepare and a delight to savor.

This aloo matar recipe was created by Anthony William, author of several books including his latest, Thyroid Healing.

I found garam masala in the spice section of the grocery store. I added a bit more garam masala and curry powder…a double pinch, or approximately 1/4 of a teaspoon. The recipe was not only simple to create, and adaptable, it was fun. And the spicy scent that filled the kitchen created great anticipation.

I loved this aloo matar. It had the taste of India that I was craving, without being too spicy. The cilantro and squeeze of lime on top was the perfect finishing touch.

I used all organic ingredients, making this tasty meal a nutritious one as well. And is there anything more comforting than dining on potatoes and peas? I don’t think so. I will be fixing this wonderful recipe often!