Green Peas

Preparation

1. HEALTH BENEFITS

   Step 1

   Like most legumes, peas are a good source of protein, especially for vegetarians, and an excellent source of fiber—a cup of raw green peas packs more than 30 percent of an adult’s daily fiber requirements. That same cup of peas is also a surprisingly potent source of vitamin C, offering more than half a day’s supply. Peas provide a good dose of vitamin K, folate, and thiamine, too.

2. HOW TO BUY

   Step 2

   If you aren’t growing peas yourself, buy the freshest possible from a farm or farmers’ market (in season in the spring and again in late summer or early fall); a pea’s composition begins to change quickly after it’s picked. Look for plump, bright green pods. If fresh peas aren’t an option, choose frozen over canned. When peas are frozen quickly after picking, they maintain a decent amount of nutrients, which they lose during the canning process.

3. HOW TO STORE

   Step 3

   Refrigerate fresh peas in their pods inside a plastic bag for up to three days after they’re picked.

4. PREPARATION TIP

   Step 4

   To shell fresh peas, remove the stem end of the pod and the stringy fiber along the seam. Pry the pod open with your fingers and push out the peas. Blanch peas in boiling water for 1 to 2 minutes to brighten their color, then toss them into salads, pastas, or risotto and other rice dishes.

5. DID YOU KNOW?

   Step 5

   The same kind of compound—an isobutyl methoxypyrazine—is responsible for the strong, fresh “green” aroma in both green peas and green peppers.

6. recipes

   Step 6

   Asparagus with Shiitakes, Shallots, and Peas p.186

   Step 7

   Asian Chicken Salad with Bok Choy p.198

   Step 8

   Citrus-Roasted Salmon with Spring Pea Sauce p.212

   Step 9

   Halibut in Green-Tea Broth with Quinoa p.224