Sugar snap peas are tasty and crunchy vegetables that make food more delicious. You might wonder, can you eat sugar snap peas without cooking them? Yes, you can! Eating them raw is safe and exceptionally good for your health. This article will tell you all about why to eat raw sugar snap peas is great for you.
What Are Sugar Snap Peas?
Sugar snap peas are a sweet, crisp, legume-like vegetable with a unique appearance. They have a rounded, bright green pod, containing small, green peas. These peas are popular for their crunchy texture and sweet, slightly earthy taste.
They can be eaten raw, steamed, stir-fried, or added to salads, soups, and stir-fries. They are low in calories, a good source of vitamins, fiber, and protein. Growing in cool weather, they are a versatile vegetable.
Nutritional Value of Raw Sugar Snap Peas
Sugar snap peas are not only delicious but also packed with a variety of essential nutrients. Here’s an overview of their nutritional value per 100 grams (3.5 ounces) of raw sugar snap peas:
Nutritional Value per 100 Grams
- Calories: 42 kcal
- Protein: 2.8 grams
- Fat: 0.2 grams Saturated Fat: 0.05 grams
- Monounsaturated Fat: 0.01 grams
- Polyunsaturated Fat: 0.1 grams
- Carbohydrates: 7.6 gram
- Sugars: 4.0 grams
- Dietary Fiber: 2.6 grams
- Vitamins: Vitamin A: 1087 IU (22% of the Daily Value, DV)
- Vitamin C: 60 mg (100% DV)
- Vitamin K: 25.0 µg (31% DV)
- Folate (Vitamin B9): 42 µg (11% DV)
- Thiamin (Vitamin B1): 0.13 mg (11% DV)
- Riboflavin (Vitamin B2): 0.09 mg (7% DV)
- Niacin (Vitamin B3): 0.9 mg (6% DV)
- Vitamin B6: 0.2 mg (15% DV)
- Minerals: Calcium: 43 mg (4% DV)
- Iron: 2.0 mg (11% DV)
- Magnesium: 25 mg (6% DV)
- Phosphorus: 56 mg (6% DV)
- Potassium: 200 mg (6% DV)
- Zinc: 0.4 mg (4% DV)
- Manganese: 0.2 mg (10% DV)
- Water: 89 grams
Can You Eat Sugar Snap Peas Raw?
Yes, you may eat sugar snap peas raw! People frequently enjoy them fresh and crunchy, making them a pleasant and nutritious snack or salad ingredient. They taste sweet and are high in vitamins and fiber. Enjoy them whole or sliced as a refreshing treat!
How to Properly Prepare Raw Sugar Snap Peas?
Preparing raw sugar snap peas is simple and highlights their natural sweetness and crisp texture. Here’s how to do it properly:
1. Select Fresh Peas
Choose firm, bright green sugar snap peas that feel plump. Avoid any that are wrinkled or have dark spots.
2. Wash Thoroughly
Rinse the peas under cold running water to remove any dirt or pesticides. You can also soak them briefly in a bowl of cold water for a more thorough clean.
3. Trim the Ends
- Hold a pea pod in one hand.
- Use a paring knife or your fingers to trim off the stem end.
- Some sugar snap peas have a tough string running along the seam. After cutting the stem, gently pull down to remove this string if it’s present.
4. Serve Raw or Blanch
- Raw: After trimming, sugar snap peas are ready to eat as they are. They’re great in salads, as a snack, or served with dips.
- Blanching (Optional): If you prefer a slightly softer texture, you can blanch the peas. Bring a pot of water to boil, drop the peas in for 1-2 minutes, then immediately transfer them to ice water to stop the cooking process. This preserves their bright green color and crispness.
What Are the Health Benefits of Sugar Snap Peas Raw?
1. Supports Digestive Health
Thanks to their high fiber content, raw sugar snap peas are excellent for promoting digestive health. Fiber adds bulk to your stool, which helps prevent constipation and ensures smooth digestion. It also feeds the healthy bacteria in your gut, improving overall gut health and reducing the risk of digestive disorders like irritable bowel syndrome (IBS).
2. Boosts Immune Function
Raw sugar snap peas are high in Vitamin C, which is essential for immune system strength. Vitamin C increases the development of white blood cells, which are critical for combating infections. It also serves as an antioxidant, eliminating damaging free radicals and lowering inflammation in the body.
3. Promotes Healthy Skin
Sugar snap peas contain high quantities of Vitamin C, which is beneficial to your skin. Vitamin C aids in the formation of collagen, a protein that helps maintain skin suppleness and decreases indications of aging. Furthermore, the antioxidants in these peas protect the skin against UV rays and pollutants.
4. Strengthens Bones
Raw sugar snap peas contain a high concentration of Vitamin K, which is essential for bone health. Vitamin K helps control calcium levels in the body and promotes bone mineralization. It also helps with blood clotting, which is necessary for wound healing.
5. Aids in Weight Management
If you want to maintain or lose weight, raw sugar snap peas are a great addition to your diet. They are low in calories but high in fiber, allowing you to feel fuller for longer. The slow-digesting fiber and natural sweetness of these peas help satisfy cravings and lessen the need for unhealthy snacking.
How to Freeze Sugar Snap Peas?
Freezing sugar snap peas is a simple and effective method to preserve their freshness and nutritional value. First, select fresh, crisp peas. Wash them thoroughly, trim the ends, and blanch them in boiling water and ice water. Drain and dry the peas, then pre-freeze them in a baking sheet, ensuring they are not touching each other.
Place the baking sheet in the freezer for 1-2 hours until the peas are solid. Once frozen, transfer the peas to airtight freezer bags or containers, labeling them with the date and contents. Store the packaged peas in the freezer for up to 12 months.
Read More: Is Liverwurst Good for You?
Conclusion
To eat raw sugar snap peas is yummy and good for you. You can find lots of good stuff for your body that is easy to prepare and can serve many purposes in your cooking. You can eat raw sugar snap peas as a quick snack or add them to your salad for a crunchy bite. Next time you go to the store, get some sugar snap peas and enjoy their sweet and fresh taste!
People Also Ask
1. Can you eat sugar snap peas raw?
Yes, you can eat sugar snap peas raw! They’re crunchy and sweet, making them an ideal snack simply as they are. Just make sure to thoroughly wash them before eating.
2. Are raw sugar snap peas healthy for you?
Absolutely! Raw sugar snap peas are incredibly nutritious. They are high in vitamins, including vitamin C and K, as well as fiber. They’re also low in calories, making them ideal for a nutritious snack.
3. Do you need to peel sugar snap peas before eating them raw?
No, you do not need to peel sugar snap peas. The whole pod is edible, including the peas within and the outside shell. Simply wash them and they are ready to eat.
4. How do raw sugar snap peas taste?
Raw sugar snap peas are sweet and crunchy. They have a refreshing, somewhat sweet flavor and a crisp texture, making them pleasurable to consume.
5. What are some good ways to eat raw sugar snap peas?
You can eat raw sugar snap peas in a variety of ways. You can eat them simple, dip them in hummus or ranch dressing, or mix them into salads for added crunch. They are also ideal for packing in lunchboxes as a nutritious snack.
