Peas, snow peas, sugar snap peas - Pī
Historically peas were dried and used during the winter.
Peas are one of the oldest known vegetables. For many centuries only dried peas were used in dishes such as pea and ham soup. In the 1500s, new varieties of peas with better flavour were developed and people started eating them fresh. Because they have a relatively short season peas grown in New Zealand are available deep frozen.
Scroll down for snow and sugar snap peas.
What to look for
Look for firm bright green pods that are not too full.
Availability
Available: November to February
New Zealand frozen available: all year
Store
Refrigerate in paper bags and use as soon as possible.
How to prepare
The fresher the peas, the better and sweeter they taste. Use as soon as possible after purchase and don't overcook. Remove peas from pods just before cooking.
Ways to eat
Fresh peas are delicious steamed or boiled, with some fresh mint leaves. They can be used in soup, puréed, or served with meat. Use peas in salads, either raw or cooked.
Cooking methods
Boil, microwave, steam, stew, stir fry.
Nutrition
Peas are a particularly useful all-round food and are an excellent source of dietary fibre, a good source of folate, niacin, thiamin and vitamin C, a source of riboflavin, vitamin A, vitamin B6, copper, iron, magnesium and phosphorus and contain potassium at levels of dietary significance. In addition they are one of the best vegetable sources of protein. The major phytonutrients in peas are the carotenoids, phenolic compounds, including some flavonoids as well as phenolic acids.
Nutrition table
| PEAS, GREEN | Raw | |||
| Nutrition Information | ||||
| Serving Size: 1 cup = 145g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ/Cal) | 446/107 | 5% | 308/74 | |
| Protein (g) | 7.3 | 15% | 5.1 | |
| Fat, total (g) | 0.7 | 1% | 0.5 | |
| - saturated (g) | 0.27 | 1% | 0.19 | |
| Available carbohydrate (g) | 13.5 | 4% | 9.3 | |
| - sugars (g) | 8.4 | 9% | 5.8 | |
| Dietary Fibre (g) | 8.1 | 5.6 | An excellent source of dietary fibre | |
| Sodium (mg) | 7 | 0% | 5 | |
| Folate (µg) | 94 | 47% RDI* | 65 | A good source of folate |
| Niacin (mg) | 4.5 | 45% RDI* | 3.1 | A good source of niacin |
| Thiamin (mg) | 0.49 | 45% RDI* | 0.34 | A good source of thiamin |
| Vitamin C (mg) | 29 | 73% RDI* | 20 | A good source of vitamin C |
| Riboflavin (mg) | 0.2 | 12% RDI* | 0.1 | A source of riboflavin |
| Vitamin A Equiv. (µg) | 75 | 10% RDI* | 52 | A source of vitamin A |
| Vitamin B6 (mg) | 0.2 | 13% RDI* | 0.1 | A source of vitamin B6 |
| Copper (mg) | 0.5 | 16% ESADDI** | 0.3 | A source of copper |
| Iron (mg) | 2.3 | 19% RDI* | 1.6 | A source of iron |
| Magnesium (mg) | 32 | 10% RDI* | 22.0 | A source of magnesium |
| Phosphorus (mg) | 104 | 10% RDI* | 72.0 | A source of phosphorus |
| Potassium (mg) | 225 | 155 | Contains potassium | |
| Vitamin E (mg) | 0.319 | 3% RDI* | 0.22 | |
| Calcium (mg) | 32 | 4% RDI* | 22 | |
| Selenium (µg) | 0.4 | 1% RDI* | 0.3 | |
| Zinc (mg) | 1 | 8% RDI* | 0.7 | |
| Percentage Daily Intakes are based on an average adult diet of 8700 kJ | ||||
| Your daily Intakes may be higher or lower depending on your energy needs. | ||||
| *Recommended Dietary Intake (Average Adult) **Estimated Safe and Adequate Daily Dietary Intake |
||||
| Source: FOODfiles 2016 | ||||
Retailing
Peas are highly perishable and delayed sales may mean negative flavour changes in the peas. Buy small quantities regularly and ensure the stock is turned over quickly. Display on refrigerated shelving. Pre-pack in plastic bags. Use the QR code on labels.
Store at 0ºC with a 90-100% relative humidity.
Purchase peas with the New Zealand GAP logo.
Snow peas
Snow peas
They are also known as mange tout, which translates into English as 'eat all'. Both the seed (pea) and the pod are eaten. They are almost completely flat with little bumps where the peas are inside thin pods.
What to look for
Snow peas should have very small peas in the pod.
Availability
Available: October to April
Store
Refrigerate in plastic bags and use as soon as possible.
How to prepare
Snow peas can be topped and tailed and the seam edge removed but depending on the end use, this is not always necessary.
Ways to eat
Lightly cook snow peas until tender but still crisp. Use in stir fries, steamed, in salads, either raw or blanched, or as snacks.
Snow peas are a source of biotin, folate, pantothenic acid, thiamin and iron.
Nutrition table
| SNOW PEAS | Raw | |||
| Nutrition Information | ||||
| Servings per package: | ||||
| Serving Size: 1/2 cup = 70g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ/Cal) | 102/24 | 1% | 145/35 | |
| Protein (g) | 1.9 | 4% | 2.8 | |
| Fat, total (g) | 0.1 | 0% | 0.2 | |
| - saturated (g) | 0.03 | 0% | 0.04 | |
| Available carbohydrate (g) | 2.9 | 1% | 4.1 | |
| - sugars (g) | 2.4 | 3% | 3.4 | |
| Dietary Fibre (g) | 1.8 | 2.6 | ||
| Sodium (mg) | 2.8 | 0% | 4 | |
| Biotin (mg) | 3.7 | 12% ESADDI** | 5.3 | A source of biotin |
| Folate (µg) | 29 | 15% RDI* | 42 | A source of folate |
| Pantothenic Acid (mg) | 0.5 | 11% ESADDI** | 0.8 | A source of pantothenic acid |
| Thiamin (mg) | 0.11 | 10% RDI* | 0.15 | A source of thiamin |
| Vitamin A Equiv. (µg) | 28.7 | 5% RDI* | 41 | |
| Iron (mg) | 1.5 | 12% RDI* | 2.1 | A source of iron |
| Niacin (mg) | 0.8 | 8% RDI* | 1.2 | |
| Riboflavin (mg) | 0.06 | 3% RDI* | 0.08 | |
| Vitamin B6 (mg) | 0.11 | 7% RDI* | 0.16 | |
| Vitamin E (mg) | 0.273 | 3% RDI* | 0.39 | |
| Calcium (mg) | 30 | 4% RDI* | 43 | |
| Potassium (mg) | 140 | 200 | ||
| Selenium (µg) | 0.0 | 0% RDI* | 0.0 | |
| Zinc (mg) | 0.2 | 0% RDI* | 0.3 | |
| Percentage Daily Intakes are based on an average adult diet of 8700 kJ | ||||
| Your daily Intakes may be higher or lower depending on your energy needs. | ||||
| *Recommended Dietary Intake (Average Adult) **Estimated Safe and Adequate Daily Dietary Intake |
||||
| Source: FOODfiles 2018 | ||||
Sugar snap peas
What to look for
Bright firm green shells.
Availability
Available: October to April
Store
Refrigerate in plastic bags and use as soon as possible.
How to prepare
Remove stem and seam depending on end use.
Ways to eat
In salads, stir fries and as snacks.
Nutrition
Sugar snap peas have similar nutrition to snow peas, both have less fibre than green shelling peas due to less fibrous pods.