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.

Click here to watch the Pea Planting to plate video, or click on the image below.

Watch the video Growing and freezing peas in New Zealand here, or click on the image below.

Watch the video clip on growing snow and sugar snap peas below,

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 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.

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. Click here for recipes.

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 2Snow 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.

Nutrition

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 crop2Sugar snap peas, (or snap peas)

Sugar snap peas have rounded pods with thick pod walls which are edible. They are a cross between a green shelling pea and a snow pea, with 3-8 peas in the pod.

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.

Images

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