Peas

Historically peas were dried and used during the winter.

In the 1500s, new varieties with better flavour were developed and people started eating them fresh. Because they have a relatively short season most peas grown in New Zealand are eaten processed.

Snow peas 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 the pod. Differing varieties exist, some of which may be referred to as sugar peas or sugar snap peas. With some of these varieties the peas are more developed before harvesting. Snow peas are used in Asian cooking and salads.

What to look for

Look for firm bright green pods that are not too full. Snow peas should have very small peas in the pod.

Availability

November - February, but even in season the supply may be limited. Snow peas are available October - April; supply limited May, June and September.

Store

Refrigerate in plastic 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. Snow peas can be topped and tailed but depending on the end use, this is not always necessary.

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. Lightly cook snow peas until tender but still crisp. Use snow peas in stir fries. Use peas and snow 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.

Snow peas are a source of biotin, folate, pantothenic acid, thiamin and iron.

Nutrition tables

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        

 

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        

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.

Recipes

Green sauce and bean purée
Green sauce and bean purée

Serve with any barbecued or roasted meat - it is delicious. This dish was inspired by a meal created by Chef Casey McDonald, Craggy Range Vineyard,... View Recipe

Chicken and vegetable fried rice
Chicken and vegetable fried rice

Thanks to our friends at Pacific Heartbeat for this tasty and nutritious recipe. Be sure to use New Zealand frozen mixed vegetables. View Recipe

Chicken and corn soup
Chicken and corn soup

A quick and tasty soup. View Recipe

View more Recipes

Images

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