Vegetables and Vegetables

Pea’s Health Benefits

If you’ve been through high school, you’re sure you’re familiar with the experiments Mendel did with peas that led him to discover important information about the mechanism of genetic inheritance. But do you know the benefits of peas by inserting this vegetable into your daily diet?

Well, today we are going to talk about this vegetable, its characteristics, properties, benefits and some recipes to incorporate this food into your daily life:


Still using Mendel’s experiments as an example, you may recall that there were two types of peas: smooth grain and rough grain. We usually see smooth grain out there, and this is because this type ripens faster and is more resistant than rough grain. However, the rough type is larger and tastier, sweeter.


  1. Peas are rich in minerals , especially sulfur, zinc, iron, potassium, calcium, copper and phosphorus. The intake of mineral salts is essential for the regulation of nerve impulses, muscle contraction and tissue repair.
  2. Peas have many vitamins . Vitamin A is present in large amounts and is important in bone formation and vision improvement; B-complex vitamins are involved in energy metabolism processes; finally, vitamin C is effective in fighting colds and helps in wound healing.
  3. Improves the conditions of the cardiovascular system. There are many phytonutrients that are beneficial to the heart , preventing blood clots and arterial plaques, which can lead to heart attack and stroke. These phytonutrients also help reduce “bad” cholesterol (LDL) and triglyceride levels.
  4. Prevents the development of cancers . The antioxidants and phytonutrients present in this vegetable inhibit the development of stomach, breast and prostate cancer. When consumed by people who are already sick, they help to contain the proliferation of cancer cells.
  5. It helps to reduce depressive conditions . Low folate intake makes depression worse. The parts have a lot of folates, they help to reduce depressive symptoms.


  • It is an easily digested food, which prevents pain and constipation;
  • The presence of vitamins in this food helps to strengthen the bone system;
  • Increases energy supply, leaving those who consume more willing;
  • It is low in calories: 100g of pieces provide about 70 kcal;
  • It is a source of fiber, the consumption of which is essential for the proper functioning of the intestines;
  • It has a low glycemic index. This means that the bloodstream will not peak in insulin after consumption. Thus, the chances of developing obesity and diabetes are lower. The low glycemic index also helps in the weight loss process, as foods with a high index lead to the accumulation of fat;
  • Its iron content makes it a good food in preventing anemia.


Pickled peas makes the consumption of this and other vegetables much more accessible, as they can be purchased at any time of the year.

However, it is necessary to remember that both corn and canned peas lose most of their nutrients, and worse: most have an excessive amount of sodium, used to preserve food for longer. As if that were not enough, the consumption of canned foods predisposes to being infected by the botulism bacteria, so it is important to always look carefully at the cans before buying and not purchase those that are stuffed or crushed.

Although the benefits of a canned pea are less than a fresh vegetable, it is preferable to consume a canned pea once a week than to leave this food aside because you have no other option.



  1. Peas are a good source of fiber, which helps with satiety and improves intestinal transit;
  2. A portion of the vegetable is low in calories;
  3. This food has a low glycemic index , which prevents insulin spikes and the accumulation of fat…

… It can be said that YES, peas lose weight ! But of course it’s no use replacing all the meals of the day with parts, much less eating badly and then putting the blame on the poor thing, right? To enjoy the benefits of peas it is necessary to maintain a balanced diet .


Preparing this vegetable is very easy and also versatile. You can steamed pieces, use them to make creams, and even consume them raw. Some countries in Asia toast and consume it as a snack! It’s very versatile for one food!


Put a drizzle of oil in a non-stick pan or skillet, add the peas and stir until soft.


Put about 3 cm of water in a pan and bring to a boil. Then place the peas on a colander or a special steaming utensil. Fit onto the pan without letting it touch the water. It takes about 3 minutes to get well cooked. They will be at the point when they become clearer.


In that case, there’s no secret. Just add the peas and enough water to cover them and wait for their color to turn light green. It is important not to add salt during the cooking process, or the peas will become hard.


If you don’t like to simply consume sautéed or raw peas in salads, you can incorporate them into several recipes.


In cold weather, few recipes are better than a delicious hot soup. How about preparing this pea soup and ensuring the benefits that the vegetable provides?


  • 500g of pea
  • 500ml of water
  • Oil
  • A cube of ready-to-eat broth (meat or bacon)
  • Two pepperoni sausages
  • 200g bacon
  • Salt and garlic to taste

Preparation mode

  1. In a pressure cooker, place a strand of oil and chopped garlic. Let it brown;
  2. Add bacon and sausage and saute all ingredients well;
  3. Add the peas and the broth ready;
  4. Cover with water and cook for about twenty minutes;
  5. Carefully open the pan and stir the preparation well so that the seasoning comes out of the bottom;
  6. Add, taste and adjust the salt and cook for another twenty minutes (under pressure).

If you like peas, soup is an excellent and quick option to vary the menu.


Pea cream doesn’t have many calories anymore, but if you want something even less caloric, very light, here’s a good recipe for you:


  • 300g of pea
  • 1l of water
  • One tablespoon of light margarine
  • a medium onion
  • A cube of ready-made broth, preferably vegetables or meat
  • salt to taste

Preparation mode

  1. Grate the onion and set aside;
  2. Place the peas, water and finished bouillon cube in a pressure cooker;
  3. Once pressure is reached, cook for 15 minutes;
  4. Carefully open the pan and blend the ingredients in a blender;
  5. Saute the onion with the light margarine in another pan;
  6. Add the cream that has been beaten in a blender and cook over low heat until thickened.


In about 40 minutes you get six servings of pea puree ready for consumption.


  • two cups of peas
  • four cups of water
  • Two tablespoons of margarine
  • A cup of whey-free cream
  • Salt and seasoning of your choice to taste

Preparation mode

  1. Add water, peas and spices in a pressure cooker and cook for half an hour;
  2. After cooling, blend everything in a blender and set aside;
  3. Melt the margarine in another pan. Add the previously reserved mixture and stir for 5 minutes;
  4. Remove pan from heat and add cream.

It can be served as a starter or with rice, stroganoff and pork ribs.


Finally, what do you think of a very light pea broth, which will warm, satiate and make you sleep well, without feeling bloated?


  • 500g of pea
  • four cloves of garlic
  • a big onion
  • Oil
  • salt to taste

Preparation mode

  1. Place the peas in a pressure cooker and cover with water;
  2. In another pan, place a drizzle of oil, the crushed garlic and the diced onion. Brown well and set aside;
  3. As soon as the pressure cooker starts to sizzle, simmer for 15 minutes and then remove from heat;
  4. Wait for the pressure to go out, open the pan and pour in the already sautéed garlic and onion. Stir so it doesn’t stick;
  5. Taste and choose the salt and other spices you prefer.

In this recipe pea is the main ingredient, but you can spice it up with other vegetables of your choice.

Enjoy your food!

Did you already know all these pea benefits ? Are you thinking of preparing any of the recipes we show here? Let us know and don’t forget to share this content with your friends and family!


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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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