I feel that the humble frozen pea is undervalued. Green peas are the seed of the plant Pisum sativum L. and are actually a legume. Although green peas are higher in carbohydrates than other green vegetables (14 grams/100 grams), the carbohydrates are in the form of slowly digestible starch and dietary fibre. They are a source of protein (5 grams/100 grams), predominantly in the form of the essential amino acid lysine, and contain a range of vitamins and minerals, including potassium, magnesium, calcium and folate. Interestingly peas contain phenolic compounds which have been recognized for their to ability to act as antioxidants (1). Best of all frozen peas are cheap and can be used to treat injuries!
I served this pesto on Cannellini bean and carrot falafels that I made over the weekend (recipe to come). It is also great mixed in with chickpeas and served in a salad or with scrambled eggs.
Coriander, pea and lime pesto
1 cup of cashews
1 large clove of garlic
½ a bunch of fresh coriander
1 cup of frozen peas
Juice of ½ a lime
Drizzle of olive oil
Salt, to taste
- Dry roast the cashews and garlic clove in a non-stick fry pan until the cashews begin to brown.
- Thaw the frozen peas for 2 minutes in the microwave.
- Add all the ingredients into a food processor and process until a smooth paste forms. Add enough salt to your desired taste.
- Dahl, W., Foster, L., and Tyler, R. (2012). Review of the health benefits of peas (Pisum sativum L.). British Journal of Nutrition. 108: S3-S10.