Recipe & Market Watch: Sugar Snap Peas!
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
Directions
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.
