First published on 23 December 2009

• Often mistaken for a vegetable, peas are legumes with a sweet, delicate flavour that have been cultivated since prehistoric times.
• They provide good nutritional value and, thanks to their fibre content, have a detoxifying effect on the body.
• The right culinary pairings not only enhance their flavour but also their properties.

Peas have been part of our diet since time immemorial — it is thought since the Copper Age: they were cultivated for food, primarily to be dried and stored as an important resource for winter, when fresh vegetables were scarce. It was not until the Middle Ages that people began to appreciate them fresh as well. Today, peas are credited with thoroughly modern virtues, including environmental ones.

Characteristics of peas: legumes or vegetables

Peas (Pisum sativum) belong to the Fabaceae family, or leguminosae, placing them within the broader group of legumes. They are a cornerstone food of the Mediterranean diet, with compositional properties that are beneficial to health. Their versatility in the kitchen is not to be underestimated, and these vegetables readily appeal to children's tastes as well.

The pea plant can be more or less climbing, and its flowers are white or lovely shades of pink or purple, depending on the species. It is cultivated for its spherical seeds inside the pod (which is used for fodder) — small and bright green, with a delicate and sweet flavour. They are legumes, although they are often mistaken for vegetables. To tell whether peas are tender, break open the pod and check the seeds inside: if the skin is smooth and taut and they detach easily, bringing the stalk with them, it means they are truly fresh and can even be eaten raw. Otherwise, use them for longer cooking.

Nutritional values

Nutrient	Amount per 100 grams
Energy	81 kcal
Macronutrients
Carbohydrates	14.4 g
– of which sugars	5.67 g
Protein	5.42 g
Fat	0.4 g
– of which unsaturated	(mainly)
Fibre	5.7 g
Micronutrients
Calcium	25 mg
Potassium	244 mg
Phosphorus	108 mg
Magnesium	33 mg
Iron	1.47 mg
Zinc	1.24 mg
Folate	65 µg
Vitamin K	24.8 µg
Vitamin C	40 mg
Thiamine (B1)	0.266 mg
Riboflavin (B2)	0.132 mg
Niacin (B3)	2.09 mg

The characteristics of peas meet a range of nutritional needs, making them a healthy food rich in beneficial components. A standard portion of 100 g of fresh peas provides an energy intake of 81 kcal. The macronutrient composition breaks down as 14.4 g of carbohydrates (of which 5.67 g are simple sugars), 5.42 g of plant protein with medium biological value, and 0.4 g of lipids, mostly unsaturated. The fibre content is 5.7 g. As regards micronutrient intake, several minerals stand out, including calcium (25 mg), potassium (244 mg), phosphorus (108 mg), magnesium (33 mg), iron (1.47 mg) and zinc (1.24 mg).

Among the vitamins present are folate (65 µg) and other B-group vitamins (including thiamine, riboflavin and niacin), as well as vitamin K (24.8 µg) and vitamin C (40 mg).

Properties of peas

The nutritional composition of peas has a direct bearing on their health effects, as does the presence of certain bioactive compounds. Because they contain insoluble fibre, peas are a useful food for combating constipation, promoting intestinal transit. They also contain a proportion of soluble fibre, which is active in reducing glucose absorption and, together with phytosterols, in reducing the absorption of dietary cholesterol. Peas have a moderate glycaemic index, and are therefore suitable for inclusion in a diabetic patient's diet.

Their good potassium content makes them beneficial for blood pressure control, making them suitable for people with hypertension. Rich in folate, these legumes are an excellent food to consume during pregnancy. Folic acid intake in particular is essential for the proper development of the foetal nervous system. Along with vitamin C, this food also provides certain carotenoids, making it useful as an antioxidant. On the whole, peas are reasonably easy to digest and are gluten-free, placing them among the dietary options for people with coeliac disease or gluten intolerance. As they contain protein with medium biological value, peas — and legumes in general — are a prominent food choice for those who wish to limit animal protein sources.

Several studies attribute interesting anti-tumour potential to legumes, and therefore to peas as well, owing to their content of phytocomponents. These include phenolic compounds, as well as saponins and lectins.

A crop that enriches the soil with nitrogen

According to some recent research, peas are among the most ecologically advantageous agricultural products, because they make the use of fertilisers unnecessary. Legumes have the ability to attract and protect bacteria that fix nitrogen — a substance without which plants cannot grow — "making them the third largest plant family on the planet," says Joel Sachs, professor of Evolution and Ecology at the University of California Riverside.

Farmers could alternate legume seasons with other crops, leaving the soil full of nitrogen-fixing bacteria and thereby avoiding the need to use fertilisers.

Joel Sachs

How to eat them

The ideal is always to eat them fresh, primarily in May and June, when all the properties that make them nutritious and tasty are at their peak. Frozen peas, picked at full ripeness, have practically the same nutritional values as fresh ones. Tinned peas (pre-cooked), on the other hand, contain a great deal of sodium, fewer vitamins, and are higher in calories due to the presence of sugar. Dried peas are also higher in calories. They are ideal for a restorative diet, thanks to their protein content.

How many peas to eat

Dietary guidelines for healthy eating recommend consuming legumes three times a week. For dried legumes, the standard portion is 50 g, equivalent to 3–4 medium tablespoons, while for fresh, frozen or tinned legumes, the recommended portion is around 150 g. These guidelines apply to peas too, which can be alternated with or combined with other legumes.

How to use peas in the kitchen

Fresh, frozen or dried — though less "convenient" — peas lend themselves to a wide variety of recipes. The most classic ones pair these legumes with pasta, either using them whole or as a velvety sauce. One interesting aspect concerns amino acid "completeness".

Legumes, such as peas, contain medium biological value proteins because they are low in certain amino acids (cysteine and methionine).

Cereals, on the other hand, are deficient in the amino acid lysine. Combining these two foods essentially completes the essential amino acid intake. This principle is applied in vegetarian and vegan diets, with the aim of making up for the reduced or absent intake of animal proteins. So feel free to make vegetable balls and burgers based on peas and breadcrumbs, with the addition of vegetables, potatoes or quinoa, as well as other legumes, herbs and various spices. Versions that use eggs or fresh or aged cheeses are equally delicious. Very often, peas are used in the same way as a vegetable side dish, accompanying meat or fish courses. This is not an entirely "orthodox" choice, considering the substantial difference between legumes and vegetables, and taking into account overall nutritional contributions. The food groups in question are, in fact, quite different. Vegetables are low in macronutrients (carbohydrates, proteins, fats), while being rich in water, fibre and minerals. These characteristics affect their caloric contribution, which tends to be very low.

Peas, and legumes in general, are instead rich in carbohydrates and proteins, also providing more kcal. Vegetables are therefore the ideal side dish for sources of macronutrients, providing extremely useful substances and completing the meal. Peas, on the contrary, are in themselves an important source of carbohydrates and proteins, and using them as a side dish only makes the meal heavier.

Recipe ideas with peas

Recipes with peas are numerous, and the possible combinations are endless: from savoury flans to velvety soups, from stews to stuffings, peas feature generously in the regional recipe books of the whole of Italy. In spring, when you can find them at their freshest, we recommend cooking them straight after shelling, to fully savour all their goodness. You can keep them in the fridge for only a few days, and we recommend shelling them only when you are ready to use them, as the pod helps to retain their moisture. If you haven't found fresh peas, to enjoy the same qualities try frozen ones instead.

Otherwise you can always opt for dried peas (from organic farming): they keep for a very long time, but will need soaking for around 2–3 hours and then cooking for 40–50 minutes. In short, well beyond the usual tin, fresh, frozen or dried peas open up a world of imagination for both classic and creative recipes.

Contraindications

As a general rule, peas are a healthy and wholesome food. In some cases, however, it is preferable to reduce or exclude their consumption, in order to avoid unpleasant adverse effects.

As they are not free of FODMAPs (a term standing for "fermentable oligosaccharides, disaccharides, monosaccharides and polyols"), peas are among the foods to be consumed in moderation in cases of irritable bowel syndrome, and separately from other sources of these components. Sensitivity, in any case, tends to be subjective, so it is important to test foods, both qualitatively and quantitatively. Their consumption may also be contraindicated for people with allergies. It is important, among other things, to assess any cross-allergies. In cases of confirmed sensitivity, it is preferable to exclude this food. Among other things, peas provide oxalates, which are implicated in the formation of kidney stones. People predisposed to this condition should therefore consume foods containing these substances in moderation. The same applies to people with hyperuricaemia or gout, since peas contain purines.

FAQs

• What are the health benefits of eating peas? They help to combat constipation and to keep glucose and cholesterol levels under control. They also provide folic acid, which is useful during pregnancy, and are recommended for managing hypertension. Overall, they are an antioxidant food, also endowed with anti-tumour properties.
• How often can you eat peas? According to dietary guidelines for healthy eating, it is advisable to consume legumes three times a week, in standard portions of 50 g for dried ones, and 150 g for fresh, frozen or tinned peas.
• When should you not eat peas? In the context of irritable bowel syndrome, peas should be consumed in moderation, assessing the individual threshold of tolerability. It is also preferable to reduce the quantities and frequency of consumption if you are predisposed to kidney stones, as well as in cases of hyperuricaemia or gout. Their consumption should be avoided in cases of confirmed allergy.
• Can people with irritable bowel syndrome eat peas? Peas are not free of FODMAPs and tolerability is subjective, so it is good practice to test the quantities consumed.
• What can you pair with peas? For the purpose of protein intake, it is advisable to pair them with cereals. Since they are legumes and not vegetables, peas are not strictly suited as a side dish to protein-based foods.