Peas enrich the menu as pea stew, in soups, as puree or as a delicious sugar snap pea. The spherical vegetable may be small, but it has it all, because in terms of protein and other healthy ingredients, peas hold many a surprise. We tell you what all is in peas and what to consider in terms of their shelf life.
Peas – vegetable protein bomb.
Fresh green peas are about 70 percent water. Their protein content is circa 7 percent. Dried peas, on the other hand, have a protein content of 20 percent. This proportion of vegetable protein makes peas the top performer among legumes and an ideal source of protein – not only for vegetarians and vegans. Due to their very special combination of amino acids, pea proteins are particularly valuable for muscle building, the condition of skin and hair, and for healthy connective tissue. In addition, pea proteins positively influence blood lipid levels, support general health as well as the body’s performance.
What else is in peas?
Peas contain not only a lot of protein, but also little fat. Thus, the following nutritional values come to 100 grams of fresh peas:
- 0.5 grams of fat
- 12.3 grams of carbohydrates, including 5.5 grams of sugar
- 5 grams of dietary fiber
Fresh peas have a caloric content of 82 kilocalories (kcal), which is not exactly one of the lowest-calorie vegetables. Dried peas even hit with 287 kilocalories. 100 grams of dry goods also have the following nutritional values:
- 1.7 grams of fat
- 42.4 grams of carbohydrates, including 19.1 grams of sugar
- 18.1 grams of dietary fiber
Healthy ingredients
Peas contain vitamin A and vitamin C and have a considerable content of folic acid. In addition, there are various other vitamins of the B group. Valuable ingredients also include iron, calcium, potassium, magnesium and zinc. Similar to the banana, the outer shell provides the internally ripening peas with strong protection against harmful environmental influences, so they hardly absorb any pollutants from the air. But peas do not only contain healthy ingredients: the secondary plant substance tannin can have a negative effect on digestion and lead to flatulence and constipation. Animal studies also suggest that the plant estrogen (phytoestrogen) contained in peas can reduce fertility. However, neither of these should stop you from eating the healthy vegetable, as long as your consumption is in normal moderation.
Vegetable enjoyment available all year round
Sugar snap peas and fresh green peas make their seasonal appearance from June through August and are usually locally sourced during those months. Seasonal produce takes the shortest route from the field to the table. As early as May, fresh peas and pods are offered as imported goods from southern Europe. Outside these harvest months, the little green balls usually travel fairly long distances to reach the domestic market. However, peas, and especially their healthy ingredients, suffer from the long transport distances. Ideally, they should be eaten the same day they are purchased. If that is not possible, the pods can also be stored in a fresh-keeping bag or wrapped in a damp cloth in the vegetable compartment of the refrigerator for up to two days.
Increase the shelf life of peas
Because the vegetable spoils quickly, it is primarily available canned. Green peas are particularly well suited for freezing. As a frozen product, the tasty vegetable is therefore available year-round. Traditional preservation methods include drying, canning in jars and cans, and processing into pea puree. The puree is sold in canned and dried form. In contrast to cooking, the tender peas survive drying and freezing without any appreciable loss of nutritional value. The date printed on the can provides information about the respective shelf life. Curved can lids or tubes indicate inedibility. Shelf-stable canned goods and preserving jars should also be stored in a dry, cool and dark place.
Versatility of healthy pea power
Both as a fresh product and in a dried, canned or frozen state, pulses are versatile.Whether as an ingredient in pasta salad, as a tasty filler for pea soup, as a colorful vegetable double with tender carrots or as an important component of the almost forgotten Leipzig Allerlei, which is prepared with morels, asparagus, crabs and other delicacies – there are many recipes for the preparation of peas. Normally, peas are eaten without pods, as they are not edible – but in the case of sweet peas, they can be eaten along with them. The fresh pods house the peas, which are not yet fully developed – botanically speaking, these are the seeds – and are served as a tender vegetable after cooking for just under five minutes. Once the peas have reached their optimum maturity, they are removed from the pods and can then be steamed or blanched in salted water. Only very young peas have a subtle sweetness and can be eaten raw without hesitation at this stage. Even later, raw peas are not poisonous, unlike beans, but they taste mealy.
Peas are reclaiming the allotment gardens
Archaeologists found that the first traces of the crop are already about 10,000 years old. Originally from Asia, peas are also ideal for growing in the home garden. Sowing is done in rows with generous spacing in the period from mid-March to mid-April. The plants do very well in humus-rich soil and in the company of lettuce, chard and radish. As they grow, they reach a height of up to two meters and therefore require a sturdy climbing support. They bear beautiful flowers of various colors in the months of May and June. The pea harvest begins three to four months after flowering.
