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Bright green, sweet, and crisp — for many of us, eating freshly picked peas is a celebration of the growing season. Whether they’re from your garden or bought at the local farm market, fresh peas are perfect for warm weather meals and snacks.
In addition to their delicate sweet flavour and snappy green colour, peas have a lot to offer your recipes, including [1,2]:
4 g dietary fibre per half cup raw
4 g protein per half cup raw
32 – 37% daily value (DV) vitamin C per half cup raw
23% DV vitamin K per half cup raw
Fresh summer peas are delicious and uplifting additions to soups, salads, sauces, dips, stir-fries, and so much more!
This delightful recipe for Summer Pea Soup is refreshing and incredibly satisfying. It can be eaten warm or cold.
2 tbsp coconut oil
½ cup red onion, chopped
2 cups low-sodium vegetable broth
3 cups fresh shelled peas
¼ cup plain Greek yogurt
2 tbsp fresh-squeezed lemon juice
1 tsp sea salt
Pepper to taste
Baby spinach leaves and yogurt for garnish
In a medium pot, sauté coconut oil and onion over medium heat until lightly golden
Add vegetable broth and bring to a light boil
Add peas and cook until slightly soft, (about 3 minutes)
Remove from heat and stir in yogurt, lemon juice, and sea salt
Pepper to taste
Transfer to a blender or food processor and blend until smooth
Serve warm or cool, garnished with baby spinach leaves and a dollop of Greek yogurt
Patience Lister, BSc
Patience Lister is a professional writer who helps to inspire healthier and more sustainable food and supplement choices.