Green peas have been cultivated for thousands of years. In Europe, this leguminous vegetable became popular in the 16th century, and now it is grown all over the world. Green peas are unique even among such exceptionally rich nutrient content plants as legumes. They are a rich source of phytonutrients, minerals, and vitamins, especially those of the group B. Therefore, it`s not surprising that many public health organizations recommend them as a key food for improving health.
Cardiovascular system protection.
Potent health benefits of green peas are accounted for by certain phytonutrients with high antioxidant and anti-inflammatory qualities, some of which can be found only in this plant. It is believed that many diseases, including those of the heart and blood vessels, start due to chronic oxidative stress and inflammation. Antioxidant and anti-inflammatory phytonutrients together with the group B vitamins prevent the formation of plaques on the blood vessel walls. Additionally, green peas are rich in Omega-3 fatty acids in the form of Alfa-linoleic acid and Omega-6 fatty acids in the form of linoleic acid (30 mg and 130 mg per one cup respectively). All these factors make this vegetable a powerful weapon in the struggle against cardiovascular diseases.
Lower the risk of type 2 diabetes.
Scientists explain the link between green pea consumption and blood sugar regulation by their low glycemic index and high content of soluble and insoluble fiber. The fiber regulates the pace at which the food is digested and the breakdown of starches into sugar. This promotes stabilization of blood sugar levels and lowers the risk of diabetes.
One of the phytonutrients – coumestrol – is believed to have anti-cancer properties. According to studies, the daily 2 mg intake of it with green peas lowers the risk of stomach cancer. 100 g of green peas contain about 7 mg of this substance.
Healthy digestive system and weight management.
This comes from the high content of fiber, which improves peristalsis and cleanses the intestine. Moreover, green peas are low in calories (81 calories per 100 g).
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1 serving per container
Serving size1 ounce (28 g)
Amount Per Serving
% Daily Value*
Total Fat 0g
Saturated Fat 0g0%
Trans Fat 0g
Total carbohydrate 4g
Dietary fiber 1g4%
Total sugars 2g
Includes 0g Added Sugars 0%
Vitamin D 0mcg0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
INGREDIENTS: Green Peas
Packaged in a facility that also processes tree nuts and wheat
Storage Time: up to 4 years
Country of Origin: USA
1 oz. (28 g) of fresh raw green peas contains:
Folate – 20 mcg (5% of RDA)
Riboflavin – 0.042 mg (3% of RDA)
Vitamin E – 36 mcg
Vitamin A – 210 IU
Vitamin C – 11 mg (21% of RDA)
Vitamin K – 6.1 mcg (6.8% of RDA)
Omega-6 fatty acids – 45 mg
Iron – 0.44 mg (5.5% of RDA)
Zinc – 0.38 mg (3.2% of RDA)
RDA – Required Daily Amount
Not available POST
Vegan Green Pea Soup
1 tablespoon of olive oil
1/2 onion, chopped
1 clove of garlic, minced
1 bag of frozen peas
2 cups of vegetable broth, plus more if needed
Salt and pepper, to taste
Parsley leaves, for garnish
Cayenne pepper or Peperita optional
In a large pot, heat oil over medium-high heat. Add onions and cook until tender, about 7-10 minutes. Add garlic and cook until fragrant, about 1 minute. Add peas and vegetable broth, and cook until broth just begins to simmer.
Working in batches, carefully transfer the soup to a blender, cover, and blend until pureed. Add a little more broth to the blender if needed. Return the pureed soup into a clean pot. Continue until all the soup is pureed.
Heat pureed soup over medium heat until it bubbles and is heated throughout, stirring frequently. Thin out with more broth if needed. Season with salt and pepper.
Divide between bowls and garnish with parsley and cayenne (optional).
Vegan Minty Green Pea Soup
2 tablespoons extra-virgin olive oil
2 cups (300g) yellow onion
1 cup (120g) cauliflower florets
5 cups (1.24l) vegetable broth
2 cups firmly packed chopped iceberg lettuce
6 cups (810g) frozen green peas, thawed
1 teaspoon Celtic sea salt, plus more to taste
¾ cup (21g) firmly packed fresh mint leaves Freshly ground black pepper
2 teaspoons fresh lemon juice, plus more to taste
Vegan sour cream, to serve (optional)
Finely choped flat-leaf parsley, to serve (optional)
1. In a large pot, heat the olive oil over medium heat and sauté the onions with a pinch of salt for about 5 minutes, until soft and translucent. Add the cauliflower and broth, raise the heat to high, and bring to a boil. Lower the heat to medium and simmer for about 10 minutes, until the cauliflower is just cooked through. Add the lettuce, peas, and remaining salt, and simmer for about 2 minutes, until just cooked but still vibrant green. Remove the pot from the heat and allow to cool slightly. Add the mint.
2. Pour the soup into your blender in batches and puree on high for 1 to 2 minutes, until smooth and creamy. (For conventional blenders, remove the small center lid cap and cover the opening with a kitchen towel so steam can escape while you blend.)
3. Return the soup to the saucepan, season to taste, and warm it over low heat. Add the lemon juice, and season to taste.
4. To serve, ladle the soup into bowls and garnish with a dollop of sour cream and sprinkle of parsley, if desired.
Recipe Source: http://amp.gs/xaTO
Green Pea Guacamole 🥑
2 cups frozen green peas, thawed
1 teaspoon crushed garlic
¼ cup fresh lime juice
½ teaspoon ground cumin
1 tomato, chopped
4 green onions, chopped
½ cup chopped fresh cilantro or celery leaves
⅛ teaspoon hot sauce
Blend the peas, garlic, lime juice, and cumin in a food processor until smooth.
Transfer the mixture into a bowl and stir in the tomato, green onion, cilantro, and hot sauce. Add salt to taste.
Cover and refrigerate for at least 30 minutes, to allow the flavors to blend.