About Sugar Snap Peas
Sugar snap peas, also known as snap peas, are members of the legume family. They are a cross between snow peas (flat pea pods commonly used in Asian stir-fries) and garden peas (shelled, and used in “peas and carrots”). Unlike garden peas, the whole pea, pod and all, of snap peas can be eaten. They are crunchy, sweet, and delicious raw or cooked. They have tough “strings” at the seams of the pod that some people prefer to remove before eating the whole peas with the pod.
Sugar snap peas became widely available in America in the 1970s, courtesy of the University of Arizona. They were developed to provide the sweetness of fresh garden peas without the need for shelling. This makes sugar snap peas a delicious, crunchy, and convenient snack and easy addition to many dishes. Sugar snap peas have a nutritional profile similar to snow peas. Although they are in the legume family, we treat them more as a vegetable than a protein food.
Nutrition and Health Benefits
Sugar snap peas are an excellent source of Vitamin C. They also supply a lot of Vitamins B1, B2, B6, K, iron, manganese, and copper. Furthermore, they provide notable amounts of niacin, Vitamin A (beta-carotene), folate, pantothenic acid, calcium, magnesium, phosphorus, potassium, zinc, protein, fiber, and more. One cup of sugar snap peas has about 35 calories. They are a nutrient-dense food that you can feel free to enjoy all you want!
Weight Management. Since sugar snap peas are a nutrient-dense food, providing few calories with a strong nutritional punch, they can provide a satisfying snack for anyone, especially those struggling with weight issues. They are a crunchy, sweet finger-food that is very portable and can easily be enjoyed as a guilt-free snack, included into meals, appetizer trays, or packed into a to-go meal for children and adults alike. With only about 35 calories in one cup of raw sugar snap peas, they can be an all-you-can eat food with a sweet crunch that you can enjoy any time you want.
Vitamin C. Sugar snap peas are packed with Vitamin C. This critical vitamin is a powerful antioxidant that not only boosts the immune system, but also supports collagen production. Collagen is an important component of skin that naturally declines as we age. Decreasing collagen contributes to the development of wrinkles and crepey skin. It can also lead to weakened muscles, joint pain, gum disease, osteoarthritis and even thinning of the lining of the digestive tract that can lead to gastrointestinal problems. Vitamin C is also important for the absorption of iron from plant foods, making it more bioavailable. Iron is essential for creating hemoglobin, which carries oxygen in the blood. It also helps to create myoglobin, a protein in muscle cells. Since iron is often found in animal foods, including foods such as sugar snap peas in the diet can be especially helpful for those on a plant-based diet. Since sugar snap peas contain iron and Vitamin C, we get a “2-for-1” bonus when making them a regular part of our diet.
B-Vitamins. Sugar snap peas supply an array of B vitamins. These nutrients are needed to make red blood cells and extract energy from the food we eat. B vitamins are found in animal foods and plant foods such as leafy greens, beans and peas. Sugar snap peas also supply folate, another B vitamin. This essential nutrient is especially important before and during pregnancy since a deficiency can promote spinal and brain deformities in the offspring. Furthermore, sugar snap peas also supply Vitamin B6 which helps the body make insulin, non-essential amino acids, and also fight infections. So, including more foods like sugar snap peas in the diet can help to satisfy our nutritional needs in a number of ways!
Bone Health. Sugar snap peas provide plenty of Vitamin K, which is very important in maintaining our bones. This vitamin helps to process calcium, directing it to be incorporated into bone cells. This, of course, can help to prevent osteoporosis and bone fractures. Vitamin K is also important for helping the blood to clot appropriately, which can help the body to heal more quickly, as needed.
Immune Health. Sugar snap peas can also help to support and strengthen the immune system. They are rich in beta-carotene (precursor to Vitamin A), which is important for the growth of immune cells. Vitamin A helps the body to protect itself from invading bacteria and viruses by supporting the development of our immune cells. Also, sugar snap peas are very high in Vitamin C, which is a well-established nutrient for supporting the immune system, especially the white blood cells.
Digestive Health. Sugar snap peas can also help to support our digestive system. They supply valuable dietary fiber, especially when the pods are eaten. Insoluble fiber helps to feed the beneficial bacterial in the digestive tract, acting as a prebiotic. This helps to keep our GI tract healthy and working efficiently, preventing constipation. Ample dietary fiber also helps to lower our risk of certain types of cancer, so you can’t go wrong by adding plenty of fiber-rich foods to your day!
Heart Health. The fiber and antioxidants in sugar snap peas can also help to promote cardiovascular health. Their soluble fiber helps to reduce cholesterol and triglycerides in the blood, while the antioxidants (such as Vitamin C) help to protect our blood vessels from damage. The peas also contain nitrates, which have been shown to improve blood flow and reduce blood pressure.
Blood Pressure Regulation. Not only can the nitrates in sugar snap peas help to reduce blood pressure, but they are also rich in potassium, an electrolyte that helps to keep blood pressure in check by balancing the effects of sodium. One cup of sugar snap peas contains over 350 mg of potassium, nearly 11 percent of the recommended daily intake for adults. Sugar snap peas also are rich in magnesium, which is known to help lower blood pressure. It works by helping to dilate blood vessels, lowering blood pressure. Magnesium is also known to help reduce stress and anxiety, further working toward reducing blood pressure.
Low Glycemic Index. Sugar snap peas are sweet for a legume. Yet, because of their fiber content, they have a low glycemic index, so they should not cause a spike in blood sugar when eaten. They should be a safe food for those contending with blood sugar issues.
Eye Health. Sugar snap peas contain lutein and zeaxanthin, two important antioxidants that are very beneficial in preventing age-related macular degeneration and promoting eye health.
How to Select Sugar Snap Peas
Look for sugar snap peas that are bright green, smooth, and without blemishes. Avoid those that are spotted, discolored, or wrinkled.
How to Store Sugar Snap Peas
Depending upon how old they are when you purchase them, sugar snap peas can keep for up to five days in a plastic bag in the refrigerator. Try to use them by the “Best by” date stamped on the package. Discard any that have become soft or discolored.
How to Freeze Sugar Snap Peas
To freeze sugar snap peas, wash them well and remove the ends and strings if desired. Place them in boiling water for 1-1/2 minutes, then immediately place them in a bowl of ice water for 2 minutes. Remove and allow them to drain well. Place them on a tray and freeze for one or two hours, so they are frozen separately. When frozen, place them in freezer containers or bags and return them to the freezer. They will keep well like this for 8 months.
Some people choose to freeze snap peas without blanching, by simply placing the washed peas (that have been frozen individually on a tray) in a freezer bag and storing them in the freezer. If you choose to do this, use them within 4 to 6 weeks. If frozen that way, the longer they are stored, the more they will lose their color, flavor, and nutritional content.
Can Sugar Snap Peas be Eaten Raw?
Sugar snap peas can be enjoyed raw or cooked. The pod is edible, so you can just pop the whole thing in your mouth and enjoy the natural sweetness and crunchiness of the pea for a snack or add them to salads. They naturally have a tough string that runs along the seam, so removing that before eating may make them more enjoyable and easier to chew.
How to Prepare Sugar Snap Peas
Of course, give your snap peas a good wash before using them. Some people prefer to remove the ends and the tough string that runs along the seam on the pod, although this step is not mandatory. They can be enjoyed whole or cut as needed, and raw or cooked in your recipe. They may be stir-fried, sautéed, blanched, steamed, boiled, roasted, and used in assorted recipes from main dishes to casseroles, soups, stews, and side dishes. They can be enjoyed raw as a snack, included in salads, or enjoyed on a tray with other vegetables and your favorite dip.
Tips and Ideas for Using Sugar Snap Peas
Sugar snap peas can be eaten raw as a snack or used as a healthful and crunchy addition to any salad. They can be steamed, blanched, boiled, braised, sautéed, stir-fried, sautéed, or added to soups, stews, pasta dishes, and casseroles. To keep the crispiness of snap peas, eat them raw or cook them very briefly.
Here are some easy ideas for using sugar snap peas:
* Eat them raw as a simple snack…delicious!
* Slice them and add them to your favorite salad for sweetness and crunch.
* Include them on a tray with other vegetables with your favorite dip or hummus.
* Sauté your sugar snap peas and top them with a little lemon zest, salt and pepper.
* To roast sugar snap peas, lightly coat them with olive oil, sprinkle them with garlic powder, and roast at 400°F for 15 to 20 minutes (turn once during roasting), until they are as crisp and brown as you like. Sprinkle with a little Parmesan cheese and enjoy!
* Add them to your favorite stir-fry.
* Stir-fry sugar snap peas with shredded carrots, onion, garlic, salt, pepper, and a little tamari. Serve over cooked quinoa, then top with a little lemon juice or white wine vinegar, and toasted pepitas.
* Add them to your favorite stir-fry noodle dish.
* Add sugar snap peas to orange stir-fried chicken served over rice.
* Add them to a cold pasta salad.
* Try grilled sugar snap peas for something different.
* If you are cooking your sugar snap peas, to help maintain their crispness, cook them only briefly.
* Slice sugar snap peas and add them to a veggie pizza.
* Add them to a salad with strawberries, avocado and walnuts on a bed of mixed greens. Top with a lemon honey vinaigrette.
* To freeze sugar snap peas, first blanch them by boiling them for 1-1/2 minutes. Then place them in a bowl of ice water for 2 minutes. Drain well, then transfer them to a tray and spread them out in a single layer. Freeze, then transfer to a freezer container or bag. Use them within eight months.
* If a recipe calls for sugar snap peas and you don’t have any or don’t have enough, you could use an equal amount of snow peas, instead. Just note that the snow peas will not have the sweetness nor crunch that you would have with the sugar snap peas. English or green peas may also be substituted for sugar snap peas, but it’s important to know that the pods of green peas are not edible.
Herbs and Spices That Go Well with Sugar Snap Peas
Basil, chervil, cilantro, cumin, curry powder, dill, horseradish, marjoram, mint, mustard seeds or powder, parsley, pepper (black), sage, salt, tarragon, thyme
Foods That Go Well with Sugar Snap Peas
Proteins, Legumes, Nuts, and Seeds: Beef, cashews, nuts (in general), peanuts and peanut sauce, peas (such as green peas), pine nuts, pistachios, sesame seeds, tofu
Vegetables: Asparagus, bell peppers, broccoli, carrots, cauliflower, chiles, chives, fennel, garlic, ginger, leeks, lettuce, mushrooms, onions, radishes, scallions, shallots, water chestnuts
Fruit: Lemons
Dairy and Non-Dairy: Butter and browned butter, cheese (i.e., Parmesan), coconut milk, yogurt
Grains: Noodles, pasta, rice, whole grains (in general)
Other: Miso, mustard (prepared), oils (esp. olive, sesame), soy sauce, sugar, stock, vinegar
Sugar snap peas have been used in the following cuisines and dishes…
Curries, pasta dishes, salads (i.e., grain, noodle, pasta), soups, stews, stir-fries
Some Suggested Flavor Combinations Using Sugar Snap Peas
Combine sugar snap peas with…
Basil + Garlic
Basil + Tofu [in a stir-fry]
Chiles + Garlic + Lemon
Cumin + Thyme
Dill + Olive Oil + Scallions
Garlic + Lemon Zest [with pasta]
Garlic + Mushrooms
Garlic + Pine Nuts
Ginger + Sesame Oil
Lemon + Mint
Mushrooms + Pasta
Mustard + Olive Oil + Vinegar
Peanut Sauce + Soy Sauce [with noodles or pasta]
Sesame Oil + Sesame Seeds
Recipe Links
Black Pepper and Garlic Sugar Snap Pea Pasta https://www.slenderkitchen.com/recipe/black-pepper-and-garlic-sugar-snap-pea-pasta#recipe
Snap Pea and Japanese Eggplant Stir-Fry https://www.slenderkitchen.com/recipe/snap-pea-and-japanese-eggplant-stir-fry#recipe
Garlic Sugar Snap Peas https://www.slenderkitchen.com/recipe/garlic-sugar-snap-peas#recipe
Sesame Sugar Snap Peas https://www.slenderkitchen.com/recipe/sesame-sugar-snap-peas#recipe
Citrus Shrimp Salad and Sugar Snap Peas with Romaine Hearts https://producemadesimple.ca/citrus-shrimp-salad-sugar-snap-peas-with-romaine-hearts/
5 Easy Lunch Ideas with Sugar Snap Peas https://producemadesimple.ca/5-easy-lunch-ideas-sugar-snap-peas/
Scallop Fettuccine and Sugar Snap Peas https://producemadesimple.ca/scallop-fettuccine-sugar-snap-peas/
10 Minute Sugar Snap Peas with Lemon https://www.asweetpeachef.com/sugar-snap-peas/#wprm-recipe-container-20390
14 Spring Sugar Snap Pea Recipes You Need to Try This Season https://www.delish.com/cooking/g74/sugar-snap-pea-recipes/
Asian Beef with Sugar Snap Peas https://www.thechunkychef.com/asian-beef-sugar-snap-peas/#wprm-recipe-container-8743
Summer Strawberry, Snap Pea, Avocado, and Walnut Salad http://healthcheflindsey.com/summer-strawberry-snap-pea-avocado-and-walnut-salad/
Quick Stir-Fried Snow Peas or Sugar Snap Peas https://archive.nytimes.com/dinersjournal.blogs.nytimes.com/2009/04/07/recipe-of-the-day-quick-stir-fried-snow-peas-or-sugar-snap-peas/?_php=true&_type=blogs&_r=0
7 Ways to Eat Sugar Snap Peas This Spring https://www.thekitchn.com/5-ways-to-eat-sugar-snap-peas-144936
Sugar Snap Peas and Cabbage Slaw https://www.healthyfood.com/healthy-recipes/sugar-snap-peas-and-cabbage-slaw/
https://www.slenderkitchen.com/article/sugar-snap-peas
https://producemadesimple.ca/the-difference-between-garden-peas-snow-peas-and-sugar-snap-peas/
https://www.thespruceeats.com/blanch-and-freeze-sugar-snap-peas-1327654
https://www.leaf.tv/articles/how-to-freeze-fresh-peas-without-blanching/
https://food.unl.edu/article/snap-peas
https://foodprint.org/real-food/snow-peas-and-sugar-snaps/
https://www.livestrong.com/article/13728222-sugar-snap-peas-nutrition/
https://www.healthline.com/nutrition/snow-peas-vs-sugar-snap-peas#uses
https://www.webmd.com/diet/health-benefits-snap-peas
https://www.verywellhealth.com/snap-peas-8351181
Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.
Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.
About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.