PEAS

Eating the youngest, most tender peas shelled straight after picking is a truly sweet experience. Peas are easy to grow and in the right spot and with the appropriate TLC are generous providers from late spring through the summer months. You keep picking, they keep providing. Most of us outsource the growing and shelling and buy frozen peas, which are just as nourishing. Using frozen means we can make the most of peas all-year round as a side dish or in soups, salads, stir-fries, fritters, frittatas, rice dishes and more. As for dried peas (whole or split), if you were in the line-up for a blind taste test, you would find it hard to imagine this starchy staple is a relative of that sweet pea. But they are one and the same family and have been providing stick-to-the-ribs pottages before the deliciously green, pick-and-eat ‘garden’ pea was even a twinkle in a gardener’s eye. Don’t just stick to pea and ham soup, they make delicious patties, and are a great addition to salads, stews and curries.

WHAT TO LOOK FOR

When it comes to fresh, bright pea-green unwrinkled pods in season with no splits or blemishes is what you want. Avoid prepacked trays of shelled peas.

Snap frozen peas are a great standby to have in the freezer year round and are just as nutritious. Check the use-by or best-before date.

Dried whole and split peas are available, but split peas are perhaps more common in recipes. Green split peas tend to have a slightly earthier taste than the milder yellow. Check the use-by or best-before date on the pack as dried peas lose moisture as they age and will take longer to cook.

HOW TO STORE THEM

Fresh peas in the pod are best the day you buy (or pick) them. They will keep in a plastic bag in the fridge for up to a week. Store dried peas in a resealable packet or airtight container in a cool, dry place.

WHAT’S IN THEM?

Half a cup (about 80 g/2¾ oz) of cooked fresh green peas has about 200 kilojoules (48 calories), 4 g protein, 0 g fat, 5 g carbs (2 g sugars, 3 g starches), 4 g fibre, 1 mg sodium, 112 mg potassium, and a low GI (51) and GL (3).

Half a cup (about 90 g/3¼ oz) of cooked dried split peas has about 245 kilojoules (58 calories), 6 g protein, 0 g fat, 7 g carbs (0.5 g sugars, 6.5 g starches), 4 g fibre, 8 mg sodium, 126 mg potassium, and a low GI (25) and GL (2).

WHAT ELSE?

Note that some manufacturers don’t recommend cooking dried peas in a pressure cooker, so it’s best to check the instruction manual.

HERO RECIPES

Dal with curry spices (here )

Sweet spiced lamb with avocado pea crush (here )

Spiced beef with onions and yellow split peas (here )

Omelette with garden peas, feta and mint (here )