Recipe & Market Watch: Sugar Snap Peas!

The tasty local veggie to eat now (With 26 calories per cup, this is one sweet snack)

It’s early summer and that means beans. One of my favorites is the crisp, sweet and satisfying sugar snap pea.

Easily confused with a flat-surfaced snow pea, snap peas have a more rounded shape and are a member of the pod fruit family and are oh-so-good for you. One cup of snap peas has a mere 26 calories and no fat. They are a great source of dietary fiber and loaded with nutrients like Vitamins C, A, and K, as well as thiamin, folate, iron, and potassium.

When choosing snap peas, look for a firm, smooth pod and a vibrant green color. Before taking a bite (though I often can’t wait), make sure to peel the membrane from the base to the tip. To store, you should keep them in the refrigerator in a plastic bag or an unsealed container.

I love to eat snap peas on salads or blanched and tossed with sesame oil, but this salad is also a great summer celebration that showcases this beautiful bean. — co-authored by Hayley Kurtz

Tell us in the comments! What’s your favorite way to eat sugar snap peas??

Greek Bulgur Salad With Sugar Snap Peas

Serves 8

• 1 ½ cups bulgur
• ½ pound sugar snap peas
• 1 pint grape tomatoes, halved
• 1 cup cucumber, diced
• 1 cup orange or yellow bell pepper, diced
• 1/2 cup red onion, chopped
• 3 tablespoons fresh dill, chopped
• 3 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 2 lemons, juiced (zest of one)
• 1 7-ounce package feta cheese, crumbled


In a large bowl, combine bulgur with 3 cups boiling water. Cover and let sit for 45 min-1 hour.
Meanwhile, cook sugar snap peas in saucepan of boiling salted water until crisp-tender, about 3 minutes. Drain and shock in an ice water bath. Once bulgur has absorbed all the water and cooled, add the snap peas, tomatoes, cucumbers, peppers, onion, parsley, dill, and feta. In a small bowl, mix oil and lemon juice/zest. Season with salt and pepper. Add dressing and salad; toss to coat and serve.

Per serving: 194 calories, 6.9 g. protein, 27 g. carb, 6.8 g. fiber, 7.8 g. fat, 3.5 g. sat. fat, 15 mg. cholesterol, 200 mg. sodium

Katie Cavuto-Boyle, MS, RD, is a Registered Dietitian, chef, and owner of Healthy Bites ToGo Market. Read Katie’s full bio and more about her role at Be Well Philly here.