It’s that time of year when the garden finally starts to come alive again: Radishes, lettuce...and peas, fresh from the vines. Whether you prefer green shell, snap or snow (the last two with edible pods), peas provide a welcome jolt of flavor and nutrition.

Like other legumes (beans, lentils, etc.)—and unlike most vegetables—peas are a good source of protein and fiber, as well as several B vitamins, minerals and vitamins A, C and K. This protein/fiber combination helps regulate carbohydrate digestion, which in turn controls blood sugar levels.†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.

What’s more, as legumes peas are good for the ground they’re grown in, fixing nitrogen from the atmosphere and reducing the risk of pest problems when rotated with other crops.

Few vegetables top peas for all-around kitchen versatility. Flat, crunchy snow peas are a natural for stir-fries. Plump snap peas, also known as sugar snaps, are great for side dishes and out-of-hand snacking. 

Green peas are a world unto themselves. The fresh variety is best from your own garden but is available in some markets; look for small, bright-green pods and use them no more than a few days after purchase. When choosing peas in stored form, pick frozen over canned for better color and texture along with less sodium (try to use them within six months, especially once you’ve opened the package).

Dry peas are starchier and less sweet than fresh ones but contain a lot more protein and form a classic cold-weather soup base; they were a protein-packed staple for folks in the Middle Ages who couldn’t afford meat.

For elegance and simplicity, a plate of lightly cooked peas dressed with some sesame oil or a little organic butter can’t be beat. But peas are useful in all sorts of recipes, including salads, casseroles, pastas and rice dishes (such as the risotto shown below).

As the world turns green again, let peas bring the grace of spring to your table.

Red Beet and Pea Risotto With Mint and Feta

olive oil

1 large red onion, minced 

2 garlic cloves, minced 

1 cup (generous) arborio rice

3 medium cooked red beets, cubed 

4 cups vegetable stock (from a cube or powder)

sea salt and black pepper

1 3/4 cups frozen garden peas

handful fresh mint, minced 

3/4 cup crumbled feta cheese 

Yields: 3 servings

Source: reprinted with permission fromThe Medicinal Chef © 2013 Dale Pinnock, Sterling Publishing Inc. Co.

†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described.

The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner.