In this quick and easy 4 ingredient recipe, the sweetness of the butter, and refreshing taste and aroma of the mint let the subtly sweet flavor, and grassiness of the peas come through.
I’m serving these peas with adobo rubbed, bacon wrapped pork chops and a simple make ahead 3 ingredient English cucumber salad. I make my own adobo seasoning. Store brands use a lot of salt, and I like to control the amount of salt I use in my cooking. You can find my salt free adobo recipe here: Slow Cooker Adobo Pork and the cucumber salad here: Instagram Tutorial Quick and Easy Cucumber Salad
Jump to RecipeWhere can I buy fresh English peas
Many supermarkets will carry these in the Spring, although the shelf life is fleeting, so if you do buy from your local supermarket, be sure to cook them same day, or within a day or two because they become starchy quickly.
Depending upon where you live, your local farmers markets and local farms may sell them. Your farm may label these as garden or shelling peas. This is really the best option because they are guaranteed to be more fresh than what the supermarket sells, and will be sweeter.
In New Jersey, my home State, aka The Garden State, green peas including English, sugar snap, and snow peas are considered key local crops, with typical harvest time beginning in May, and continuing through the end of June. Some farmers may plant a second crop in the Fall to be harvested in October and November, so be sure to check your Fall farmers markets as well as Spring.
How to store fresh English peas
These need to be stored in the refrigerator immediately after purchasing, and are really best tasting if prepared the same day. The longer you store them, the starchier they will become. They may also start to sprout, which will change the texture. Be sure to cook them within two to three days from the date of purchase, if not made same day.
How to cook fresh English peas
If purchased shell on, the shell needs to be removed and discarded. It’s too fibrous to eat, unlike snow and snap peas, where the pod is tender and edible.
Snap off the tip off the pod, and pull the string down along the inside seam. Pull open the pod, and use your fingers to push the peas out. Repeat with remaining pods.
For every cup of peas, boil two cups of water and add a generous pinch of sea salt. Only boil for about 2-3 minutes, until they are tender, and then drain and move to an ice bath to stop the cooking.
Drain, rinse, and pat dry with a clean kitchen towel.
From this point, you can store in the refrigerator until you’re ready to eat them, freeze them, or continue on to this quick and easy stovetop recipe below, which is a simple sauté of butter, fresh mint, shallot, salt, and fresh ground pepper.
Instagram Tutorial: Easy Minty Buttered Fresh English Peas
Health benefits of fresh English peas
Tiny but mighty! Let’s talk about this nutritional powerhouse!
Rich in Plant-Based Protein
As a Registered Dietitian Nutritionist specializing in weight loss, I categorize fresh peas, which are part of the legume family, as a protein instead of a starch. This is beneficial to my clients who feel better on a low carb diet, are trying to balance blood sure, clients who prefer plant-based eating, and clients using GLP-1 medicines who want to be sure they are getting adequate protein.
One cup of English peas provides more than 10 grams of plant protein, and is only 17 grams of carbs, with 9 grams being from fiber. They are also a significant source of iron, calcium, and potassium, and are good sources of vitamin C and zinc. That’s a lot of protein, fiber, and micronutrients for only 102 calories.
High in Fiber
About 6 of the 9 grams of fiber are insoluble, which helps keep you regular. The remaining is soluble, which helps to lower cholesterol, support healthy glucose levels, aids in weight loss, and feeds the gut microbiome. The average American only gets about 14 grams of the recommended 25-30 grams per day, so adding one cup of fresh English peas meets one-third of the daily target.
Rich in Anti-Inflammatory Phytonutrients
Peas contain flavonoids, carotenoids, and polyphenols that protect against certain cancers, fight inflammation and protect cells from oxidative damage, lowering the risk of chronic disease over time.
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4 Ingredient Minty Buttered Fresh English Peas
Sweet butter and fresh mint compliment the sweet grassiness of fresh English peas
Ingredients
- 1 cup fresh shelled peas about 5oz
- 2 Knobs grass fed butter about 1-2 tbsp
- ½ medium shallot minced
- 4-6 medium sized fresh mint leaves sliced thinly
- Sea salt and fresh ground pepper to taste
Instructions
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Bring 2 cups water to a rolling boil
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Add a generous salt pinch and peas
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Boil peas 3 minutes
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Strain from water, and place peas in ice bath to shock and stop cooking
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In the same pan, over medium heat, simmer butter until it bubbles
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Add shallot, stir until it begins to soften, about two minutes
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Add mint, and continue to cook in butter two minutes
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Stir in peas, add salt and pepper to taste, and serve immediately when heated through
