Green Peas: Here are some health benefits of oldest cultivated vegetables

Hyderabad: Hyderabad's markets, vegetable shops, and supermarkets are flooded with fresh green peas, often called garden peas. Peas are highly nutritious legumes packed with plant-based protein, fiber, and essential vitamins (A, C, K, B-complex) and minerals (iron, magnesium, potassium, manganese).

Despite being low in calories, they provide significant health benefits, including supporting digestive health, regulating blood sugar, aiding in weight management, and promoting heart and eye health.

Origin

Green peas (Pisum sativum) are one of the oldest cultivated vegetables, with their origins traced back to the Middle East, specifically regions near modern-day Turkey, Iraq, Syria, and Israel. There is evidence of domestication dating back approximately 11,000 years, around the early Neolithic era.

Health Benefits

Supports Digestive Health:

Green peas are rich in fiber, which helps prevent constipation, supports a healthy gut microbiome, and improves regular bowel movements.

Aids in Weight Management:

The combination of high protein and high fiber promotes feelings of fullness, reducing overall calorie intake and appetite.

Regulates Blood Sugar Levels:

With a low glycemic index (GI), green peas do not cause rapid spikes in blood sugar, making them an excellent choice for individuals with diabetes or those at risk. The protein and fiber slow the breakdown of starch.

Promotes Heart Health:

Green peas contain heart-friendly minerals like magnesium, potassium, and calcium, which help regulate blood pressure. Their high fiber content also helps lower LDL ("bad") cholesterol.

Boosts Immunity:

They are a good source of Vitamin C, providing 13% to 40% of the daily value per serving, which helps strengthen the immune system and fight infections.

Enhances Eye Health:

Green peas are rich in carotenoids, specifically lutein and zeaxanthin, which protect the eyes from damage caused by ultraviolet light, reducing the risk of macular degeneration and cataracts.

Strengthens Bones:

Green peas provide Vitamin K, which is essential for bone mineralization and, when combined with calcium and phosphorus, helps reduce the risk of osteoporosis.

Anti-inflammatory and Cancer-protective: Peas contain compounds like saponins, coumestrol, and polyphenols, which have anti-inflammatory and cancer-fighting properties.

Preparation:

Both frozen and fresh peas are highly nutritious, with frozen often retaining nutrients at their peak.

They are a versatile food that can be added to salads, soups, stews, or enjoyed as a side dish, making them an easy, affordable, and nutritious addition to a daily diet.

Green Peas Masala Recipe

Ingredients:

1 cup fresh or frozen peas,

3 tomatoes,

10 cashews (soaked),

2 tbsp curd,

spices- half teaspoon each of cumin, coriander, red chili, turmeric, garam masala, half teaspoon ginger-garlic paste,

Whole spices: 1 bay leaf, 4 cloves, 2 cardamom, 1 piece of cinnamon

kasuri methi and salt to taste

Coriander leaves to garnish

Method:

Grind tomatoes and soaked cashews into a smooth paste.

Heat oil, add whole spices (bay leaf, clove, cardamom, cinnamon), then sauté ginger-garlic paste and the tomato-cashew paste until oil separates.

Add turmeric, red chili, cumin, and coriander powders.

Lower the heat, add the whisked curd, and stir well.

Add peas, 1 cup of water, and simmer for 5-6 minutes.

Stir in crushed kasuri methi, then garnish with coriander leaves.