Sugar snap peas are loaded with a healthy dose of vitamin C

Darlene Zimmerman, Henry Ford Health System Published 6:00 a.m. ET Aug. 7, 2020

Blistered sugar snap peas

 (Photo: Darlene Zimmerman)

When I was coming up with today’s recipe, it actually started out as blistered green beans. Unfortunately, the green bean selection at my grocery store was, shall we say, less than appealing. The sugar snap peas on the other hand, looked fabulous and worked great in this recipe.

Sugar snap peas (also known as snap peas) are a cross between traditional English peas (green peas) and snow peas. And, like snow peas, the entire pea is edible, pod and all. Snap peas have a thicker, plumper pod and tend to be a bit sweeter and crisper.

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Snap peas are packed with vitamin C, providing more than 75% of your daily need in one cup. They also supply a healthy dose of vitamins A and K, manganese, iron and fiber. 

Blistered Sugar Snap Peas

 (Photo: Darlene Zimmerman)

These sweet peas are best when eaten raw or quickly cooked. Overcooked snap peas lose their bright green color and tend to turn mushy. Toss them into salads, pasta dishes, or stir-fries. When adding them to cooked dishes, do so at the last minute to retain their crunch. 

Although string less varieties are available, most snap peas need to have the tough, fibrous string removed before eating. Just snap off the stem end and pull down the length of pod to remove the strings.

When selecting peas for today’s recipe, look for bright green pods that are plump and crisp. If you break a pod in half, you should hear a snap. For the sweetest flavor, use snap peas as soon as possible. As the sugar in the peas turns to starch, their sweetness fades. Keep peas refrigerated in a plastic bag and use within two to three days.

Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular Institute. For questions about today’s recipe, call 313-972-1920.

Serves:  5 (about ⅔ cup per serving) / Prep time: 10 minutes  / Total time:  15 minutes

1 tablespoon olive oil

1 pound fresh sugar snap peas, ends trimmed

2 cloves garlic, peeled and sliced

⅛ teaspoon salt

⅛ teaspoon black pepper

1 tablespoon balsamic vinegar glaze

In a large skillet, heat oil over medium heat. Add peas and garlic slices. Let peas sit and blister for 2 to 3 minutes. Toss and allow other side of peas to blister for an additional 2 to 3 minutes. Remove from heat, season with salt and pepper, drizzle with balsamic glaze and serve.

Adapted from Ree Drummond and tested by Darlene Zimmerman, MS, RD, for Heart Smart®. 

68 calories (40% from fat), 3 grams fat (0 gram sat. fat, 0 grams trans fat), 8 grams carbohydrates, 2 grams protein, 48 mg sodium, 0 mg cholesterol, 45 mg calcium, 2 grams fiber. Food exchanges:  1 ½ vegetable, ½ fat.

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