Green Peas
Get to know green peas — a sweet vegetable rich in plant protein. Nutrition facts, health benefits, and the right way to cook green peas.
What Is Green Peas?
Green peas (Pisum sativum) are small round green seeds that grow in neat rows inside their pods. They taste sweet and fresh with a slightly crisp texture when freshly picked, and become softer once cooked. In the Indonesian market, green peas are most commonly found in frozen form since they're more practical and longer-lasting than the fresh version.
Green peas are one of the most versatile vegetables in the kitchen — their bright green color makes various dishes look more appealing, from soups and capcay (stir-fried mixed vegetables) to fried rice, and fillings for risoles and pastel (Indonesian fried pastries).
Nutritional Content of Green Peas
Per 100 grams of fresh/frozen green peas:
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| Nutrient | Amount |
|---|---|
| Calories | ~81 kcal |
| Carbohydrates | ~14.5 g |
| Protein | ~5.4 g |
| Fiber | ~5.7 g |
| Vitamin C | ~40 mg |
Compared to other vegetables, green peas are relatively high in protein and fiber for the same serving size.
Health Benefits
- A source of plant-based protein — their protein content is fairly high compared to most other vegetables.
- High in fiber — helps maintain a feeling of fullness longer and supports smooth digestion.
- Supports immunity — the vitamin C content plays a role in daily immune function.
- Contains various B vitamins — supports the body's daily energy metabolism process.
Ways to Eat Green Peas
- Green pea soup — boiled together with carrots, potatoes, and chicken for a warm, filling dish.
- Mixed into fried rice or capcay — adds bright green color and crisp texture to everyday dishes.
- Filling for risoles or pastel — mixed with carrots and potatoes as a savory filling for these classic Indonesian fried snacks.
- Vegetable salad — briefly boiled, then mixed with other vegetables and a light dressing for a fresh dish.
How to Choose & Store
- for fresh green peas still in the pod, choose ones with bright green color and pods that are still firm, not wilted
- avoid pods that have turned yellow, are wrinkled, or too large, since the seeds inside tend to be hard and starchy
- for the frozen version, make sure the package has no large clumps, which is a sign the product has thawed and been refrozen
- fresh green peas in the pod are best kept in the fridge and cooked within 2-3 days
- frozen green peas can be stored in the freezer for several months without losing much of their nutrients
- after cooking, leftover green peas should be kept in the fridge and finished within 2 days
Practical Tips
- Cook only briefly — green peas cook quickly, so just boil or stir-fry them for 2-3 minutes to keep their green color bright and prevent the texture from becoming mushy.
- No need to thaw first — frozen green peas can be added directly to hot dishes without needing to be thawed beforehand.
- Soak briefly in ice water after boiling if you plan to use them for salad, to keep the color fresh green and the texture crisp.
- Add near the end of cooking — put the green peas in just before the dish is done so they don't overcook and keep their natural sweetness.
Frequently Asked Questions
Are fresh or frozen green peas better?
Are green peas and snow peas (kacang kapri) the same thing?
Can green peas be eaten raw?
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