We are all aware of ever increasing food prices, right? And, we also have learned more and more recently about the importance of enough protein in our diets to maintain muscle mass, especially as we get older. But, the conundrum we face is that protein sources are getting more expensive – seemingly every time we go to the supermarket!
That’s why, in my humble (ahem) opinion – green peas are a nutritional superstar! And a complete unsung hero at that. Regular green peas – you know, the kind that you can buy for (hopefully) a few bucks or less a bag in the freezer section – are packed full of fiber, iron AND protein.
So, using green peas in some of your meals can really impact the nutritional value that meal will contain. And they are SO EASY to use! Even if you’re totally strapped for time, it is easy to grab a bag of frozen green peas from the freezer, and toss some in. With that in mind, here are five simple ways to use green peas in your meals.
1. Green pea soup
Okay, the peas are really the star here! This time around, the green peas are usually of the dried variety, though. I remember Campbell’s made a delicious green pea soup that my Dad and I just loved!! Find a bag of dried green peas at your grocery store – usually they’ll be found near the dried beans and lentils. Often, the bag will have a simple recipe right on the back. Ingredients are also simple, and usually include the dried peas, onion, garlic, celery, carrots and perhaps some soup stock of some kind. (Remember: soup stock CUBES are almost always cheaper than the Tetra packs of stock or broth.)
I did a search for ‘Fresh Green pea soup’ and found some delicious sounding ones – such as this one by Barefoot Contessa aka: Ina Garten. (I love her!!)
Or, if like me you don’t mind going rogue and doing your own recipe – here’s what I would do!
My Non-Recipe for Green Pea Soup
- Saute some onions and when they’ve softened a bit, add in a fresh clove of garlic, chopped or minced. Stir to cook.
- Add in a BUNCH of frozen green peas, I’d say 2 cups or so – or fresh peas if you have them – along with enough veggie or chicken stock to cover. Cook until peas are tender.
- Season well and simply with salt and freshly ground pepper.
- If you’d like to add a bit of creaminess to the soup, simply stir in some cream or full-fat coconut milk near the end.
- Blend to have a nice, smooth soup. You can use an immersion blender if you have one, or else use a regular blender. Be really careful pureeing hot soup, though!! Do it in batches – never over fill the blender.
- Add sprinkles of whatever fresh herbs you have on hand to give it an extra green kick of deliciousness!
Pasta and Peas
One of my favourites, and as simple as can be! Use whatever pasta you like (I use gluten free of course) and cook it up.
Lightly cook the frozen peas in the microwave, or you can toss them in near the end of the pasta’s cooking time to cook right in the same pot! In that case, drain all together.
Add a generous drizzle of olive oil, and season with pepper, salt, garlic powder and parmesan cheese if you can eat dairy. It is so good! Filling, and the peas add a lot of necessary nutrients.
- I’m really into Chickpea pasta lately, which adds even more protein and nutrients to this simple dish! I love Chickapea pasta, and you can also find other brands. Chickapea is just the one I’ve used and can recommend wholeheartedly.
Easy Tuna Salad with Peas
Whip up your own favourite tuna salad recipe, and add defrosted frozen peas to the mix! They add a delicious pop of sweet flavour, and as we’ve already mentioned – they up the nutritional value of the dish.
I make my Easy Tuna Salad with Peas like this:
- 1 can of albacore white tuna, drained (it’s pricier, but I buy it on sale – I really prefer the taste over light tuna; but of course light tuna works perfectly fine)
- 1-2 tablespoons of mayo or vegan mayo called vegannaise
- About half a lemon, squeezed of its juice
- Ground pepper to taste (I find the tuna salty enough as is, with the mayo)
- 1-2 Tablespoons finely chopped onions – red, regular yellow onions or green onions. In fact, green onions are super yummy in this if you have them on hand!
- Frozen green peas, defrosted in the microwave – or simply by letting sit out on the counter for a while before using – about 1/4-1/2 cup, depending on your preference.
Add ingredients all together, except for the peas and stir well. Add in the peas and fold in gently – they’re a bit more delicate. You can add other veggies to this mix too – I love adding chopped cucumber, celery or sweet bell peppers!
Eat as is, as a topper on lettuce for a tuna and pea salad OR on top of crackers, your choice.
Add Green peas to soup or chili or stew
If you already have a bowl of leftovers to use up – such as homemade soup, chili or stew – just add a handful or so of frozen peas into the bowl while you’re heating it up. Instant boost of nutrients and protein! And fiber, which is oh so good for us too.
Mashed Green Peas
Now, this might look strange – indeed mashed green peas are a vibrant green! – but leftover green peas can simply be mashed and seasoned and then used in regular sandwiches or wraps. I mean, we do it with avocadoes, right? So, why not peas!? It’s not guacamole – it’s PEA-camole! Okay, not entirely catchy…hahaha.
You can add flavour to this interesting blend by using salt, pepper, a drizzle of olive oil and perhaps a sprinkling of garlic powder or garlic salt. (Take it easy if using garlic salt – it ups the sodium content and can make the whole thing too salty tasting too!) I find the olive oil adds a nice flavour AND smoothes the mashed peas out nicely, too.
You can also use this mashed pea mix to top potatoes, and then add other toppings on top such as sauteed onions, cheese or cooked, crumbled bacon. Go crazy with the possible combos!
Green Peas in a Curry
Green peas are a CLASSIC in any sort of curry. If you don’t have time to whip up homemade curries – especially at lunchtime – then keep a jar of your favourite curry sauce on hand. Add veggies and maybe cubed extra-firm tofu if you’re looking for a vegetarian curry.
Add your frozen green peas near the end of cooking any type of curry dish. They’ll retain some of their fresh flavour that way – and peas and curry spices mixed together are HEAVENLY!! Serve over rice, potatoes or naan bread (or truthfully – any type of flatbread or regular bread that you have.)