50 Best Plants on the Planet (54 page)

Not to be confused with sugar snap peas, sno peas are flat with discernable bumps where immature peas reside inside the edible pods. Sugar snaps are plumper and most often a little shorter. Sno peas are a colorful addition to soup, salad, or stir-fry, or as part of a raw vegetable platter served with dips or cheeses. They have a sweet flavor profile and a high degree of crunch.

Sno peas bring some heavy-hitting nutrition to the table replete with fiber, vitamins, and nutraceutical components.

NUTRITIONAL INFORMATION

(per
1
cup raw, chopped)

calories
41

fat calories
2

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
4

total carbohydrates (g)
7

fiber (g)
3

sugars (g)
4

protein (g)
3

vitamin A IUs
21
%

vitamin C
98
%

calcium
4
%

iron
11
%

One phytochemical in sno peas, coumestrol, protects astrocyte brain cells from amyloid-beta peptide plaque. This is the type of plaque that builds up in people with Alzheimer's disease.

In spite of their sweetness, sno peas help manage blood sugar. Chemicals called saponins, which have anti-inflammatory and antioxidant power, act with the very high fiber and the resistant starch in the peas to balance sugar metabolism.

The bright little peas are amazing mineral storehouses, with lots of iron, magnesium, calcium, manganese, copper, selenium, and potassium.

Year-round

Avoid sno peas with cracks, wilting, discoloration, or soft spots. Refrigerate them, unwashed, in a perforated bag in the crisper drawer for
4
to
6
days.

Rinse with cold water and drain. Snap the stem end and pull toward the opposite end to remove any strings. Some sno pea varieties are stringless, so if you are having difficulty finding and removing a string, it is likely that you have a string-free variety.

Place trimmed peas in boiling, lightly salted water; boil until they are tender-crisp, about
1
minute. Drain them in a colander; refresh with cold water. To steam, place trimmed peas in a steamer basket over (but not touching) boiling water; cover and cook for
1
to
2
minutes, or until they are just tender-crisp.

Peel
3
carrots and cut them into thin slices on the diagonal. Trim and string
4
ounces sno peas. Cut each in half crosswise on the diagonal. Bring a large saucepan of water to a boil on high heat. Add the carrots and cook until they are tender-crisp, about
2
½
minutes. Add the sno peas and cook until they are tender-crisp, about
45
to
60
seconds more. Toss the vegetables with
1
tablespoon minced fresh Italian parsley or basil and
1
tablespoon soft tub margarine. Season with seasoned salt.

Trim and string sno peas; cut them into
1
-inch lengths. Drop the pieces into simmering noodle soup; heat long enough to cook the sno peas just until tender-crisp,
1
to
2
minutes.

Trim and string
8
ounces sno peas; blanch them in boiling water until they are tender-crisp, about
1
minute. Drain. In a small bowl, stir together
¼
cup soy sauce,
2
½
tablespoons unseasoned rice vinegar,
1
teaspoon agave syrup, and
2
teaspoons minced ginger. Put the drained sno peas in a bowl or on a platter and spoon the sauce on top.

This tasty soup is a great way to use up leftovers. It is tempting studded with chunks of cooked steak or roast, but if you prefer, omit the meat and add cubes of extra-firm tofu. The first step calls for cooking a small amount of brown rice. If you have leftover cooked rice, whole grain noodles, or orzo, omit step 1 and use up what you have. Maybe this dish should be dubbed “Leftover Soup with Fresh Vegetables.”

Yields
4
servings

NUTRITIONAL INFORMATION

(per serving)

calories
220

fat calories
40

total fat (g)
4.5

sat fat (g)
1

cholesterol (mg)
15

sodium (mg)
240

total carbohydrates (g)
35

fiber (g)
5

sugars (g)
6

protein (g)
10

vitamin A IUs
50
%

vitamin C
70
%

calcium
6
%

iron
15
%

⅔
cup raw brown rice

1
½
teaspoons minced lemon zest

4 cups fat-free, low-sodium beef or vegetable broth

5 ounces sno peas, cut diagonally into 1-inch pieces

1 head baby bok choy, quartered lengthwise, cut crosswise into
¾
-inch slices

½
red bell pepper, cut into
¾
-by-
⅛
-by-
⅛
-inch matchsticks

¾
cup
½
-inch-wide strips thinly sliced cooked roast beef or steak, or 1 cup
½
-inch cubes extra-firm tofu

 
⅔
cup sliced green onions (including half of dark green stalks; save remaining stalks for garnish)

1
½
tablespoons minced unpeeled fresh ginger

1
½
tablespoons seasoned rice vinegar

2 teaspoons Asian (roasted) sesame oil

1
.
Cook the rice according to the package directions. Gently stir the zest into the rice and set aside.

2
.
In a large saucepan, bring the broth to a boil on high heat. Reduce it to medium heat. Add the peas, bok choy, and bell pepper; simmer for
1
minute. Add the beef, onions, and ginger; remove from the heat. Cover and allow it to rest off heat for
1
minute.

3
.
Stir the vinegar and sesame oil into the soup. Taste and adjust the seasonings as needed. Mound the rice in four bowls. Ladle the soup on top. Garnish with the reserved onion stalks.

Caramelizing whole shallots makes them earthy sweet—the perfect partners for bright green sno peas and Baby Dutch Yellow potatoes. This makes an appealing side dish with roast chicken or pork but can become the meal when paired with a spinach or kale salad. Be sure to dress the vegetables while they're still warm to infuse them with the lively scent of fresh tarragon.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
240

fat calories
130

total fat (g)
15

sat fat (g)
2

cholesterol (mg)
0

sodium (mg)
0

total carbohydrates (g)
23

fiber (g)
2

sugars (g)
3

protein (g)
5

vitamin A IUs
10
%

vitamin C
70
%

calcium
4
%

iron
10
%

6 medium shallots, peeled

6 small (pee-wee) Baby Dutch Yellow potatoes or red potatoes

6 tablespoons extra-virgin olive oil

Coarse salt (kosher or sea)

Freshly ground black pepper

¼
cup (packed) fresh tarragon

2 tablespoons chopped fresh Italian parsley

2 tablespoons slivered almonds

1 tablespoon grated Asiago or Parmesan cheese

8 ounces sno peas, strings removed

1
.
Preheat the oven to
350
degrees F. Toss the shallots and potatoes in a bowl with
2
tablespoons of the oil; season with salt and pepper. Transfer the shallots to a medium baking dish or ovenproof skillet and cover with aluminum foil. Roast them for
20
minutes. Remove the foil and add the potatoes. Bake for
20
minutes longer, until both are tender.

2
.
Put the tarragon, parsley, and almonds in a food processor; process until they are minced. With the motor running, add the remaining
4
tablespoons oil in a thin steam. Add the cheese and process until blended. Set aside.

3
.
Bring a medium saucepan three-fourths full of water to a boil on high heat. Add the peas and cook until they are tender-crisp, about
1
to
2
minutes. Drain.

4
.
Add the peas and pesto to the shallots and potatoes; gently toss. Serve.

For the best results, even this very simple dish requires standard stir-fry protocols. Before you begin to cook, make sure all the ingredients are cut, measured, and ready to go. Line them up next to the stove. Heat the wok or skillet before you add the oil, unless you are using one that has a nonstick surface. In that event, heat the pan with the oil in it.

Yields
4
servings

NUTRITIONAL INFORMATION

(per serving, without rice)

calories
100

fat calories
60

total fat (g)
7

sat fat (g)
0.5

cholesterol (mg)
0

sodium (mg)
180

total carbohydrates (g)
9

fiber (g)
3

sugars (g)
4

protein (g)
3

vitamin A IUs
20
%

vitamin C
80
%

calcium
6
%

iron
10
%

1 tablespoon sodium-reduced soy sauce

1 tablespoon seasoned rice vinegar

1 teaspoon Asian (roasted) sesame oil

⅛
teaspoon dried red pepper flakes

1 tablespoon canola oil

1 tablespoon minced unpeeled fresh ginger

1 large garlic clove, minced

10 ounces sno peas, strings removed

¾
cup trimmed and quartered (lengthwise) radishes

3 green onions, cut into
½
-inch pieces on the diagonal (including dark green stalks)

2 tablespoons slivered almonds, toasted (
see Cook's Note
)

OPTIONAL
1 teaspoon toasted sesame seeds; cooked brown rice

1
.
In a small bowl, combine the soy sauce, vinegar, sesame oil, and pepper flakes; stir to combine and set aside.

2
.
Heat a wok or large deep skillet on high heat. Add the canola oil and tilt to cover the bottom and sides. When the oil is hot, but not smoking, add the ginger and garlic. Cook, stirring, for about
30
seconds; do not let them brown. Add the peas, radishes, and onions. Cook, stirring frequently, until the peas and onions are tender-crisp, about
2
to
4
minutes. Add the sauce and toss to combine. Remove from the heat.

3
.
Add the almonds and, if using, the sesame seeds. Toss and serve over cooked brown rice, if desired.

COOK'S NOTE
To toast slivered almonds, place them in a single layer on a rimmed baking sheet. Bake in a
350
-degree-F oven for
3
to
4
minutes, or until lightly browned. Watch carefully because nuts burn easily.