Edible podded or "snow" peas (Pisum sativum macrocarpon) are cold tolerant crops. They can be easily grown outdoors - in the ground or containers - as soon as the soil can be tilled. All you need are: seeds, friable soil, stakes (to support the plants) water, and full sun. Most varieties produce pods within 2-3 months. There is no need to add fertilizers or "super-enrich" the soil. All garden peas including shelling peas can fix nitrogen from the air so they do not require much soil amendments.
Snow peas are either "flat" or "cylindrical" in shape. All have a "crunchy" texture. Sugar snap, an older variety tends to be sweeter than the flat-podded culivars. If you have never planted snow peas, this is your chance to try it. Snow peas can be eaten cooked or raw, used in salads, stir-fries or served as a vegetable. If you like salads, you should give this one a try. The fresh flavour of this early season crop, and the pure taste of the classic dressing will capture your tastebuds.
Frenched Snow Pea Salad
Serves 8
Ingredients
- 4 cups (about 600 grams) Snow Peas, cleaned, washed, fibrous strings removed
- 100 ml (6 tablespoons) Extra Virgin Olive Oil
- 1 cup (about 117 grams) chopped Walnuts
- 4 tablespoons Apple Cider Vinegar
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
Method
- Wash and dry snow peas. Remove fibrous strings surrounding the pod.
- Blanch the pods for about 4-5 minutes. Do not overcook. They should not become olive-green in colour. Cool the snow peas in a bowl of cold water or iced water.
- Slice the snow peas in thin "slanted" strips. Put in a mixing bowl. Cover and set aside.
- In a separate bowl, combine olive oil, apple cider vinegar, salt, and pepper. Beat well to make an emulsion.
- Add the chopped walnuts to the Frenched Snow Peas.
- Add the "vinaigrette" (vinegar-olive oil blend) to the snow peas and walnuts. Mix well. Refrigerate until needed.
Nutritional Content Per Serving Portion
- Calories: 185
- Carbohydrates: 7.5 grams
- Dietary Fiber: 3 grams
- Protein: 4.8 grams
- Vitamin A: 827 International Units (IUs)
- Betacarotene: 479 micrograms
- Lutein & Zeaxanthin: 563 micrograms
- Vitamin C: 40 milligrams
- Vitamin E: 1.8 milligrams
- Vitamin K: 80 micrograms
- Vitamin B1/Thiamin: 1.3 milligrams
- Vitamin B2/Riboflavin: 0.09 milligrams
- Vitamin B3/Niacin: 0.63 milligrams
- Vitamin B6: 0.19 milligrams
- Pantothenic Acid: 0.63 micrograms
- Folate: 15 micrograms
- Calcium: 48 milligrams
- Iron: 2.1 milligrams
- Magnesium: 44 milligrams
- Phosphorus: 94 milligrams
- Potassium: 247 milligrams
- Sodium: 128 milligrams
- Zinc:1.2 milligrams
- Copper: 0.3 milligrams
- Manganese: 0.7 milligrams
- Selenium: 0.81 micrograms
- Total Fat: 10 milligrams
- Saturated Fat: 3 milligrams
- Monounsaturated Fats: 9 milligrams
- Polyunsaturated Fats: 8 milligrams
- Oxygen Radical Absorbance Capacity (ORAC) Value or Antioxidant Value: 16, 116 micromoles
Note: This recipe was developed and analyzed for nutritional content by the author- Alicia Richardson.
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