Peas (Pisum sativum)
OriginThe plant that founded genetics
Gregor Mendel spent eight years crossbreeding peas in the monastery garden of Brno - and in doing so discovered the laws of heredity.
The pea was domesticated in the Near East around 9,000 years ago, along with lentils, chickpeas, wheat, and barley. For millennia, it was primarily important as a dried legume: durable, nutritious, and the basis for pea porridge and pea soup. Fresh green peas only became fashionable in the 17th century at the court of Louis XIV.
Between 1856 and 1863, the Augustinian monk Gregor Mendel crossbred tens of thousands of pea plants in Brno and observed how traits such as seed color and shape are inherited. His work, published in 1866, was not understood until decades later – today it is considered the cornerstone of genetics.
To useWhat peas can do for you
Green peas They are unusually high in protein for a vegetable: around 5 g per 100 g, plus fiber, vitamin C, vitamin K, folate, thiamin, and lutein. Because they are flash-frozen immediately after harvesting, they are Frozen peas often more nutritious than fresh peas that have been sitting in stores for days - otherwise their sugar quickly turns into starch.
Dried peas They provide around 24 percent protein and plenty of fiber, and, like other legumes, have been shown in studies to lower cholesterol and blood sugar levels. Pea protein is now one of the most important plant proteins in sports nutrition and meat substitutes; in one study, it was found to be similarly effective as whey protein in building muscle.
Peas are considered relatively well-tolerated among legumes and are a classic first vegetable for babies and toddlers.
IngredientsThis is what's in peas
Green peas contain sugar (mainly sucrose, which quickly turns into starch), protein, and fiber., Vitamin C, Vitamin K, folate, thiamin, manganese and the carotenoids Lutein and zeaxanthin. Dried peas contain more starch and protein, but hardly any vitamin C.
Pea protein is rich in lysine and arginine, but low in methionine – combining it with grains balances this out. Like all legumes, dried peas contain lectins, phytic acid, and gas-producing oligosaccharides, which decrease with soaking and cooking.
Enhanced combinationsWhat makes peas stronger
Green peas like mint, butter and short cooking times; dried peas like marjoram, bacon and patience.
Peas and mint are an English classic - as a purée, soup or salad.
Pea risotto, peas with rice: The amino acids complement each other.
Pea soup with marjoram - the herb is considered to aid digestion.
Cook frozen peas for only 2 to 3 minutes - this preserves their color, sweetness and vitamin C.
Lutein is fat-soluble - add a piece of butter to the peas.
Pureed peas with a little oil - the classic first vegetable.
What contradicts itselfIt's best to avoid these combinations.
Green peas turn grey and mealy - cook them briefly.
Fresh peas quickly lose their sweetness - process them immediately or use frozen peas.
Canned peas are soft, pale, and often salted and sweetened - frozen is better.
Dried peas contain moderate amounts of purines.
Increase the intensity slowly, cook well.
Broad beans are dangerous in cases of G6PD deficiency, peas are generally not.
In the kitchenWhere they belong
- Pea soupDried peas with soup vegetables, marjoram and potatoes.
- Pea and mint soupFrozen peas, broth, mint, pureed.
- Risi e BisiVenetian rice with young peas.
- pea pureeServe with butter and mint with fish.
- Pasta with peasWith Parmesan and lemon.
- Pea guacamolePeas with avocado, lime and coriander.
- Sugar snap peasBriefly stir-fried with ginger and sesame seeds.
- pea pureeNorth German pea puree with pork knuckle.
- Pea hummusWith tahini and lemon.
- Spring saladPeas, radishes, feta cheese, mint.
As a home remedyThe warming pea soup
Pea soup with marjoram
- Wash 250g of dried split peas.
- Boil a diced onion, a carrot, a piece of celery and a potato in 1.5 liters of water.
- Add a teaspoon of marjoram and a bay leaf, simmer gently for 60 minutes until the peas fall apart.
- Puree or leave chunky, season with salt and pepper.
A satisfying and warming meal during the cold season and in times of exhaustion: plant-based protein, fiber, minerals, and warmth. Marjoram is traditionally considered to aid digestion and makes the soup more digestible.
Can be eaten as a main meal, or frozen in portions. Start with small portions if you have a sensitive digestive system.
Ayurveda & TCMWhat the old systems say
Ayurveda
The pea (KalayaIn Ayurveda, it is considered sweet, astringent, cooling, and heavy. It calms Pitta and Kapha, but can increase Vata – therefore, it should be well-cooked and combined with cumin, ginger, or asafoetida.
Traditional Chinese Medicine
In Traditional Chinese Medicine (TCM), the pea (Wan Dou) sweet and neutral. It is said to harmonize the spleen and stomach, promote urination and eliminate dampness; traditionally also used to promote milk production.
Warning noticesWhen you should be careful
Please note
- Gout: Dried peas contain moderate amounts of purines.
- Flatulence: Increase the intensity slowly, cook well.
- Allergy: Cross-reaction with peanuts, lentils and chickpeas is possible - also pay attention to pea protein in processed foods.
- Canned peas: often salted and sugared.
- Toddlers: Whole peas can be swallowed – crush them for small children.
This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.
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SourcesWhat is this based on?
- Dahl WJ, Foster LM, Tyler RT. Review of the health benefits of peas (Pisum sativum L.). British Journal of Nutrition 2012; 108 Suppl 1: S3–S10.
- Babault N et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, placebo-controlled clinical trial vs. whey protein. Journal of the International Society of Sports Nutrition 2015; 12:3.
- Mendel G. Experiments on plant hybrids. Proceedings of the Natural History Society in Brno 1866; 4: 3–47.
- Ha V et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction. CMAJ 2014; 186(8): E252–E262.
- USDA FoodData Central: Peas, green, raw and Peas, split, mature seeds, raw.
