Jenna Carter, UMN Public Health and Nutrition Program

Sugar snap peas or snow peas are available during the months of June and July and are available now at your local famer’s markets. These legumes are delicious, nutritious, and crisp! When choosing your snap peas, be sure to buy those that are bright green in color, flat, and tender. Also, be sure to avoid those that have spots of decay. When you get home, store the peas in the vegetable crisper and consume in 1-3 days. If you don’t think you will eat your snap peas soon enough and wish to store them, freeze and they will be good for up to one year. However, sugar snap peas are not suitable for canning!

Sugar snap peas can be consumed whole and either raw or cooked. When raw, they are great for dipping in hummus or many of your other favorite dips. They are also great thrown in a salad with some Asian Sesame Dressing. If cooking your sugar snap peas, you only need to simmer or stir fry for 2 to 4 minutes. Don’t overdo it or you’ll lose most of the flavor! For the best taste, add to dishes like stir fries or soup just before serving.

Green peas are bursting with nutrients! They provide 8 vitamins, 7 minerals, dietary fiber, and protein. They are an especially good source of vitamin K (important in maintaining bone health), vitamin C (antioxidant and more), and several B vitamins (prevent fatigue and aid in several other bodily processes). One cup of chopped pea pods contains 3 grams of fiber and 3 grams of protein!

Hurry out this Saturday to the Mills City Farmers Market and pick up your fresh sugar snap peas… delicious, nutritious, and crisp!!!