<h1 id="6d5b0f6c-2883-4867-bfd5-95be07299286" data-toc-id="6d5b0f6c-2883-4867-bfd5-95be07299286" style="font-size: 32px; line-height: 1.2;">My Love Letter to Green Peas</h1>I know I had green peas as a baby because I remember witnessing my sister and brother as babies spit the green ooze from their lips on to their bibs. As we got to table food, green peas were a constant source of entertainment. Smash. Smash. Smash. With your thumb or finger. Sometimes smashed peas would be hidden on the chair, under the plate or under the glass. As a kid, games come easy.For me, in childhood, green peas meant dull green peas that came from the can. Easy to squash, limited flavor that my mom or dad accented with Lawry’s seasoning salt and a pat butter or margarine ( or in the 80s, it was ‘I can’t believe its not butter’). Green peas was a silent groan for two out of three kids at the table. My brother usually smashed every pea before he ate them. I was more of a counter. They were not favorite but I had fun trying to balance 6 peas on a fork. My sister had to hide the peas in the mashed potatoes to make them go down. The only one who asked for seconds of peas during dinner was my dad who would drown his in ground black pepper.<img src="https://images.unsplash.com/photo-1632640107798-75f2be4b9329?w=1080&amp;q=80" alt="image" containerstyle="width: 100%; height: auto; cursor: pointer; " wrapperstyle="display: flex">My grandmother was not a fan of canned green peas. Her routine required rinsing the purchased canned green peas of their extra-salty, no flavored “water,” and adding some kind of animal fat that came out of reused can she keep on the counter. She would start to heat them then add lots of pepper and seasoning. To her, canned vegetable were permissible but only when fresh, especially out of the garden, could not be procured.Now I enjoy the pop of texture green peas provide and I rarely smash them for sport although I do appreciate the English dish of partially smashed peas married with butter and mint. This newsletter celebrates a springtime fav as we get closer to the equinox. Recipes are simple and help the green pea shine. Today, we celebrate the small green pea.<h1 id="04aded09-4964-4aaf-82e2-82ca6cae238f" data-toc-id="04aded09-4964-4aaf-82e2-82ca6cae238f" style="font-size: 32px; line-height: 1.2;">The Biology of the Green Pea</h1>The green pea (Pisum sativum) is one of the oldest cultivated plants in human history, and one of the most scientifically fascinating.Scientific Classification<table style="min-width: 50px;"><colgroup><col><col></colgroup><tbody><tr><th colspan="1" rowspan="1">Rank</th><th colspan="1" rowspan="1">Classification</th></tr><tr><td colspan="1" rowspan="1">Kingdom</td><td colspan="1" rowspan="1">Plantae</td></tr><tr><td colspan="1" rowspan="1">Order</td><td colspan="1" rowspan="1">Fabales</td></tr><tr><td colspan="1" rowspan="1">Family</td><td colspan="1" rowspan="1">Fabaceae (Leguminosae)</td></tr><tr><td colspan="1" rowspan="1">Genus</td><td colspan="1" rowspan="1">Pisum</td></tr><tr><td colspan="1" rowspan="1">Species</td><td colspan="1" rowspan="1">Pisum sativum</td></tr></tbody></table>How It GrowsThe green pea is a cool-season annual vine that thrives in temperatures between 55–65°F (13–18°C), a true spring and early fall crop. It prefers full sun and well-drained soil.<ul><li>Roots: Pea plants form a remarkable partnership with soil bacteria (Rhizobium species), creating nitrogen-fixing nodules on their roots. This means they actually enrich the soil as they grow, a cornerstone of sustainable and ancestral farming practices used for millennia.</li><li>Vines: The plant climbs using delicate tendrils that curl around supports, reaching 1–6 feet tall depending on the variety.</li><li>Flowers: Small, white or purple butterfly-shaped blossoms appear before pods develop. Peas are self-pollinating, meaning each plant can produce its own seeds without help from insects.</li><li>Pods: After pollination, pods develop containing 4–9 seeds (peas). They are ready to harvest when the pods feel round and full — typically 60–70 days after planting.</li><li>Varieties: The three main types are garden peas (shelling peas), snow peas, and snap peas. The star of this newsletter is the classic garden pea — the one that ends up in bowls, on bibs, and hidden under plates.</li></ul><img src="https://images.unsplash.com/photo-1587334207407-deb137a955ba?w=1080&amp;q=80" alt="image" containerstyle="width: 100%; height: auto; cursor: pointer; " wrapperstyle="display: flex"><div class="iframe-wrapper"><iframe src="https://www.youtube.com/embed/jKLWD4eIMuU?si=nM1M4u56L5x71qL0" frameborder="0" allowfullscreen="true"></iframe></div><h1 id="9017c68f-bbd2-46af-a42b-f5363bb8f3de" data-toc-id="9017c68f-bbd2-46af-a42b-f5363bb8f3de" style="font-size: 32px; line-height: 1.2;">Nutrition</h1>Here's what you get in one cup (160g) of cooked green peas, according to the <a target="_blank" href="https://fdc.nal.usda.gov/index.html">USDA FoodData Central</a>:Macronutrients<ul><li>Calories: 134</li><li>Carbohydrates: 25 g</li><li>Fiber: 8.8 g (nearly 1/3 of your recommended daily intake!)</li><li>Protein: 8.6 g (one of the highest protein contents among vegetables)</li><li>Fat: 0.4 g</li></ul>Vitamins &amp; Minerals (% Daily Value)<ul><li>Vitamin K: 36% DV</li><li>Thiamine (B1): 30% DV</li><li>Vitamin C: 23% DV</li><li>Folate: 25% DV</li><li>Manganese: 22% DV</li><li>Iron: 13% DV</li><li>Potassium: 10% DV</li><li>Magnesium: 8% DV</li></ul>Source: <a target="_blank" href="https://fdc.nal.usda.gov/index.html">USDA FoodData Central</a> — FDC ID: 170419, Peas, green, cooked, boiled, drained, without salt.<h1 id="c12f51f2-5a1a-4add-be6a-9e7246cbc0c9" data-toc-id="c12f51f2-5a1a-4add-be6a-9e7246cbc0c9" style="font-size: 32px; line-height: 1.2;">Green Peas Sensitivity and Allergies</h1>Green peas are nutritious and well-tolerated by most people, but here are a few things worth knowing.Pea Protein AllergyTrue pea allergies are relatively uncommon but on the rise, partly due to the increasing use of pea protein in plant-based foods and protein powders. Symptoms can range from mild (hives, digestive upset) to severe (anaphylaxis). People with known legume allergies — especially to peanuts or lentils — may have a higher risk of cross-reactivity and should check with their healthcare provider.LectinsLike most legumes, green peas contain lectins — proteins that can interfere with nutrient absorption and cause digestive discomfort in sensitive individuals, particularly when eaten raw or in large quantities. The good news: cooking significantly reduces lectin content, making cooked green peas much easier to digest for the vast majority of people.FODMAPsGreen peas are moderate-to-high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), particularly galacto-oligosaccharides (GOS). For people managing IBS or other gut sensitivities, larger servings may trigger bloating and gas. Smaller portions of around ¼ cup are typically better tolerated.PurinesGreen peas contain moderate levels of purines. Individuals managing gout or elevated uric acid levels may want to be mindful of portion size.&lt;aside&gt; 💚Bottom line: For most people, cooked green peas are a safe, nourishing, and gut-friendly food. As always, listen to your body — and consult your healthcare provider if you have specific concerns.&lt;/aside&gt;<h1 id="6ccc1334-c0af-4214-8875-efd3f3842c56" data-toc-id="6ccc1334-c0af-4214-8875-efd3f3842c56" style="font-size: 32px; line-height: 1.2;">Green Pea Recipes</h1><div class="iframe-wrapper"><iframe src="https://www.youtube.com/embed/0ZoRLAQiSwk?si=kNgjlN85rxeq0_Pb" frameborder="0" allowfullscreen="true"></iframe></div><h3 id="e0c7e4e2-1a67-4153-92a2-87c32cee87e7" data-toc-id="e0c7e4e2-1a67-4153-92a2-87c32cee87e7" style="font-size: 20px; line-height: 1.2;">🌿 Minted Smashed Peas</h3>Simple, vibrant, and satisfying, a nod to the English tradition you may have read about above.Ingredients<ul><li>2 cups cooked green peas (fresh or frozen, thawed)</li><li>2 tbsp good butter or olive oil</li><li>2 tbsp fresh mint, finely chopped</li><li>1 tsp lemon zest</li><li>Sea salt and black pepper to taste</li></ul>Directions<ol><li>Warm peas in a small saucepan over low heat until heated through.</li><li>Transfer to a bowl and smash with a fork to your preferred texture (chunky or smooth), both are right.</li><li>Stir in butter or olive oil, fresh mint, and lemon zest.</li><li>Season generously with salt and pepper.</li><li>Serve warm alongside grain bowls, spread on toast, or as a side dish.</li></ol>✨ Why it works: Minimal ingredients, intentional preparation, and a healthy fat source that helps absorb fat-soluble vitamins. Fresh mint adds gentle digestive support.<hr><div class="iframe-wrapper"><iframe src="https://www.youtube.com/embed/h8Cjhn1T8-8?si=uz7Neg5ZlCD5yFQr" frameborder="0" allowfullscreen="true"></iframe></div><h3 id="4f8e493b-16f1-4b42-9d96-23aadc04ef7b" data-toc-id="4f8e493b-16f1-4b42-9d96-23aadc04ef7b" style="font-size: 20px; line-height: 1.2;">🥣 Chilled Spring Pea Soup</h3>No heat required. A bright, blended soup that celebrates the pea in its most vibrant form.Ingredients<ul><li>2 cups frozen green peas, thawed</li><li>1 cup low-sodium vegetable broth</li><li>½ cup coconut yogurt or plain yogurt of choice</li><li>1 small garlic clove</li><li>Juice of ½ lemon</li><li>¼ cup fresh mint or basil</li><li>Salt and pepper to taste</li></ul>Directions<ol><li>Add all ingredients to a blender and blend until smooth.</li><li>Taste and adjust seasoning.</li><li>Chill for at least 30 minutes before serving.</li><li>Garnish with a swirl of yogurt, a few whole peas, and fresh herbs.</li></ol>✨ Why it works: Raw preparation preserves heat-sensitive vitamins. The probiotics in yogurt support gut health. Beautiful, quick, and nourishing in one bowl.<hr><div class="iframe-wrapper"><iframe src="https://www.youtube.com/embed/ex1ZfOAZDGE?si=GFZiCx3j5sTPrBrm" frameborder="0" allowfullscreen="true"></iframe></div><h3 id="4cdc5292-b159-4563-bdaf-174ff1d2f403" data-toc-id="4cdc5292-b159-4563-bdaf-174ff1d2f403" style="font-size: 20px; line-height: 1.2;">🍚 Green Pea and Grain Bowl</h3>A grounding, balanced meal that honors the green pea as a genuine protein source.Ingredients<ul><li>1 cup cooked brown rice, millet, or farro</li><li>¾ cup cooked green peas</li><li>½ avocado, sliced</li><li>¼ cup shredded red cabbage</li><li>1 tbsp tahini</li><li>1 tbsp lemon juice</li><li>1 tsp apple cider vinegar</li><li>Pinch of cumin and smoked paprika</li><li>Sesame seeds and microgreens to top</li></ul>Directions<ol><li>Layer grains in a bowl.</li><li>Add peas, avocado, and cabbage.</li><li>Whisk together tahini, lemon juice, apple cider vinegar, cumin, and paprika. Thin with a splash of water to your desired consistency.</li><li>Drizzle dressing over the bowl.</li><li>Finish with sesame seeds and microgreens.</li></ol>✨ Why it works: The grain and legume combination provides complete amino acids. Tahini adds calcium and healthy fat. A meal that genuinely nourishes without a blood sugar spike.*<h1 id="93d3f6ab-6c2b-428e-85d1-410a7d815c49" data-toc-id="93d3f6ab-6c2b-428e-85d1-410a7d815c49" style="font-size: 32px; line-height: 1.2;">Green Pea Facts</h1>Historical<ul><li>🌱 Green peas are one of the oldest cultivated crops; archaeological evidence places their cultivation in the Middle East and Mediterranean as far back as 10,000 years ago.</li><li>🔬 In the 1860s, Augustinian friar Gregor Mendel used green peas in his monastery garden in Brno (present-day Czech Republic) to conduct experiments that became the foundation of modern genetics. He studied traits like pea color, texture, and plant height to discover the laws of inheritance.</li><li>👑 Green peas were considered a luxury food in 17th-century France. King Louis XIV's court was reportedly obsessed — eating them even after dinner as a special indulgence.</li><li>📦 Canned peas became widely available in the 19th century, reshaping the way families across America experienced this vegetable (including the ones hidden under plates).</li></ul>Fun<ul><li>🍑 Botanically speaking, a pea pod is a fruit — because it develops from a flower and contains seeds. The peas inside are technically seeds. So when you eat peas, you're eating seeds inside a fruit.</li><li>🌡️ Green peas lose up to 50% of their Vitamin C within 24 hours of harvest, which is why frozen peas are often more nutritious than "fresh" peas that have traveled far to reach the shelf.</li><li>🎨 There are over 1,000 varieties of peas grown worldwide, with colors ranging from the classic bright green to yellow, purple, and even speckled.</li><li>🌬️ Peas are nitrogen fixers, meaning they put nitrogen back into the soil as they grow. Farmers have used peas in crop rotations for thousands of years, long before anyone had a name for the chemistry behind it.</li></ul><h1 id="406f0cea-6bbf-42c9-a8b9-ae4a4637a34f" data-toc-id="406f0cea-6bbf-42c9-a8b9-ae4a4637a34f" style="font-size: 32px; line-height: 1.2;">Green Peas Across Cultures and Traditions</h1>The humble green pea has traveled across civilizations, carrying meaning well beyond the plate.South AsiaIn Indian cuisine, green peas (matar) hold a beloved place in the cultural food landscape. Dishes like matar paneer and aloo matar are comfort foods tied to family, the home kitchen, and seasonal celebration. The arrival of fresh peas at winter markets is a quiet culinary event, a signal that colder, nourishing days have returned.West Africa and the African DiasporaWhile the green pea itself is not a traditional staple in most West African cuisines, the legume family — including black-eyed peas, cowpeas, and pigeon peas — carries deep cultural and spiritual significance across the African diaspora. In the American South, eating black-eyed peas on New Year's Day is a tradition with roots in African spiritual practices around abundance, luck, and renewal. The round shape of the pea has long been symbolically linked to coins and prosperity.Europe — Spring and RenewalIn Celtic and northern European traditions, the pea was tied to spring equinox rituals. Sowing peas near the equinox was considered an act of alignment with the turning of the earth — one of the first acts of the agricultural year. This made the pea a symbol of new beginnings, hope, and the return of life after winter.Spiritual SymbolismAcross traditions, the pea's pod — which holds many seeds in a unified, protected space — has been read as a symbol of community, family, and the sacred container. The act of shelling peas, done in circles by women across cultures for generations, was a meditative and communal practice. Stories were shared, wisdom was passed down, and connection was made — all while the humble pea moved from pod to bowl.As we approach the spring equinox, the green pea reminds us: small things, grown in good soil, nourished with patience, become something worth celebrating.<h1 id="c27cef0c-7e32-41b6-b8fb-d4caf4e49d04" data-toc-id="c27cef0c-7e32-41b6-b8fb-d4caf4e49d04" style="font-size: 32px; line-height: 1.2;">Our Video Tribute to the Green Pea</h1><div class="iframe-wrapper"><iframe src="https://www.youtube.com/embed/drkTbMF4Z7I?color=white" frameborder="0" allowfullscreen="true"></iframe></div>

Pleasant Peas

Green Peas Across Cultures and Traditions

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Pleasant Peas

Pleasant Peas

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