Sweet, delicious green peas or garden peas are one of the ancient cultivated vegetables grown for their succulent nutritious green seeds. Peas are probably originated in the sub-Himalayan plains of north-west India. Now, this versatile legume is one of the major commercial crops grown all over the temperate, and semi-tropical regions.
Botanically, pea plant is an herbaceous vine. It belongs to the family of Fabaceae, in the genus: Pisum. Scientific name: Pisum sativum. Some of the common names include english peas, sweet peas, garden peas, pease,…etc.
Preparation Time : 15 minutes
Cooking time : 25 minutes
Servings : 6
Cuisine: North Indian
Course: Main Course
Level Of Cooking: Easy
- 1 cup green peas, shelled
- 2 medium size potatoes, cut in to small cubes
- 3 medium size onions, finely chopped
- 4 medium size tomatoes, chopped
- 1/4 tsp turmeric powder
- 2 tbsp of coriander powder
- 1/2 tsp red chili powder /or as per taste
- 2/3 tsp Salt / or salt to taste
- 1 tbsp fresh coriander leaves, finely chopped
- 1/2 cup plain curd/yogurt
- 2 tbsp Olive oil
Heat oil in a pan add add the chopped onions, when they soften and start to turn golden brown, add the turmeric powder, coriander, chili powder and salt. Fry on low flame till the masala smells nice and is blended well with the onions (about 1-2 minutes).
Add the tomatoes and about half cup of water. When starts to boil simmer until the tomatoes are soft (about 3-5 minutes). Cool it to room temperature and puree this mixture in a blender .
Take the blended mixture in a pressure cooker, add cubed potatoes and shelled peas. Close the lid and cook on high flame. The moment full pressure is formed, switch off the stove. When the pressure cooker cools to room temperature open the lid.
Add the whisked yogurt and chopped coriander leaves. Mix well, the moment it starts boiling switch off the stove.
Garnish the curry with finely chopped coriander leaves. Serve hot with any Indian bread of your choice and Raita.
Health Benefits of Green Peas:
Green peas are one of the most nutritious leguminous vegetables rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants.
Fresh, tender peas are relatively low in calories on comparison to beans, and cowpeas. 100 g of green peas carry just 81 calories, and no cholesterol. Nonetheless, they are a good source of protein, and soluble as well as insoluble fiber.
Fresh pea pods are an excellent source of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell. Studies suggest that adequate folate rich foods when given in expectant mothers would help prevent neural tube defects in the newborn babies.
Fresh green peas are very good in ascorbic acid (vitamin C). 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin help human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
Peas contain phytosterols, especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels inside the human body.
Garden peas are also good in vitamin K. 100 g of fresh seeds contain about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has been found to have a potential role in bone mass building function (mineralization) through promotion of osteotrophic activity inside the bone cells. It also has established role in Alzheimer’s disease patients by limiting neuronal damage inside the brain.
Fresh green peas also carry adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining healthy membranes, skin and eye-sight. Additionally, consumption of natural fruits/vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.
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