"Using fresh green peas in soups, sauces, and dips can help you thicken the dish without adding oil or fat," says Hubert Des Marais, executive chef at the Fairmont Turnberry Isle Resort in Miami. "Plus, they're sweeter and firmer than the canned or frozen kind."

  • In a soup
    Saute 2 tbsp. diced red onion in a large pan. Stir in 2 cups chicken stock; bring to a boil. Add 1 1/2 cups peas. Blend mixture in food processor until smooth. Toss in 1 tbsp. mint, salt, and pepper and blend again. Fold in 1/2 cup grated carrots and serve.
  • As a burger
    Lightly mash 1 cup boiled peas. Mix in 1 cup chopped silken tofu, 1 beaten egg, 1/2 cup instant potato flakes, 2 tbsp. chopped basil, 1 pinch cayenne pepper, salt, and pepper. Mold into patties and brush with olive oil. Bake in 350°F oven for 12 minutes.
  • As a salad
    Combine 1 cup each cooked peas, sliced button mushrooms, arugula, and halved cherry tomatoes. In a dish, whisk together 1 tbsp. Thai red curry paste, 1/4 cup rice wine vinegar, 1 tbsp. chopped ginger, and 1/4 cup chopped cilantro. Drizzle over salad.

In 1 Cup Cooked Peas: 134 Calories, 9 Grams Fiber, 8 Grams Protein, 101 MCG Folate, 62 MG Magnesium

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