Many of us remember this moment from childhood all too well. Green balls on a plate that had to be “eaten to the end”, although their bland taste and overcooked consistency effectively deprived us of our appetite. Green peas – a symbol of school lunches and culinary compulsion – For years, it functioned in collective memory as an unwanted, boring, characterless vegetable. The paradox is that the same peas, rejected by us in childhood, come back today in a completely different role. And he does it with a panache that surprises even nutrition experts.
The history of green peas comes full circle. In the 17th century, it was a luxurious delicacy of European elites. At the court of Louis XIV, fresh peas were considered a seasonal delicacy, served with a ceremonial setting and valued higher than many meat dishes. It was only in the 20th century that it was reduced to the role of an anonymous side dish, often processed in a way that took away both its taste and nutritional value. The pea renaissance began only with the development of nutritional sciences and controlled crop technology.
A breakthrough came from research on the response of plants to environmental stress. Plant metabolomics teams have shown that green peas enhance the production of natural antioxidants in conditions of limited light, water and minerals. This means higher concentrations of bioactive compounds, including polyphenols, flavonoids and carotenoidswhich play an important role in protecting cells against oxidative stress. For clinical dietetics, this is a clear signal: peas are not an “ordinary vegetable”, but a raw material with high nutritional density.
It was this feature that made green peas go… into space. In programs conducted by NASA and ESA, it was one of the plants tested in crop systems on the International Space Station. In conditions of microgravity, changed water flow and the lack of a natural day and night cycle, the plant activates defense mechanisms that are nutritionally beneficial to humans. Peas showed stable growth, short development cycle and high protein contenttherefore it may be an ideal candidate for long-term space missions. Moreover, analyzes of the chemical composition of plants grown in orbit showed an increased content of vitamin C and some antioxidants – this is the result of the plant’s adaptive response to environmental stress.
The effects of space research very quickly began to return to Earth. Technologies developed for the ISS used for testing in projects simulating isolation and limited resources, such as Biosphere 2. In 2025, dwarf varieties adapted to vertical and hydroponic cultivation were tested there. The results were so promising that these solutions quickly found their way to urban LED farms in Europe and the United States. Thanks to controlled light and precise irrigation, it was possible to obtain peas with a stable nutritional profile, regardless of the season.
There are 100 grams of green peas about 80 kcalbut this small portion of energy has real biological value: vegetable protein (approx. 5 g), fiber, B vitamins, vitamin C and K. Per 100 kcal, peas provide more protein than an egg – this is a proportion rarely seen among vegetables. Its high nutritional density translates into better muscle regeneration, and additionally supports the immune system and the proper functioning of the nervous system.
Two forms of green peas have the highest nutritional value: fresh and frozen. Contrary to popular belief, freezing does not necessarily mean losses – provided it is done shortly after harvesting. According to a study published in 2008 (“Influence of commercial freezing and storage on vitamin C content of some vegetables”), properly frozen peas retain even 85-90 proc. vitamin C and most polyphenols and minerals. Canned peas are much weaker due to long-term heat treatment leads to losses of water-soluble vitamins and increases the glycemic index of the product. Therefore, nutritionists recommend eating fresh or frozen peas, because they are the forms most similar to the original raw material.
Green peas also have a beneficial effect on carbohydrate metabolism. Its glycemic index is around 35-40which is confirmed by data from 2025 from the Glycemic Index Research Service database at the University of Sydney. The low glycemic response is due to the presence of soluble fiber, which slows down the absorption of glucose, and protein that stabilizes the insulin response. Therefore, it is a safe choice for diabetics and people with insulin resistance. At the same time, the carotenoids it contains – lutein and zeaxanthin – have anti-inflammatory effects, supporting the protection of cells against oxidative stress.
The high fiber content found in green peas supports the development of beneficial intestinal microflora, reduces the risk of constipation and intestinal diseases, including cancer. Soluble fiber lowers LDL levelsand potassium helps regulate blood pressure. Antioxidants – especially flavonoids such as catechins – neutralize free radicals, reducing inflammation and potentially reducing the risk of chronic diseases, including type 2 diabetes and some cancers.
Green pea sprouts are also becoming more and more popular. The germination process activates enzymes, increases the content of vitamin E and phenolic compounds and improves the bioavailability of minerals. A team from the University of California showed in a study published in 2025 (“Effects of Germination on the Nutritional Profile of Five Distinct Pea Varieties”) that sprouting significantly reduces the amount of phytic acid, which in raw seeds can limit the absorption of iron and zinc. Therefore, it is worth using it in plant-based and elimination diets. It is gentler on the digestive system and more “functional” from a nutritional point of view.
Like any legume, green peas also have their limitations. Oligosaccharides may cause flatulence, especially in people with irritable bowel syndrome. The content of purines can be problematic in cases of gout, and raw seeds – due to phytic acid – may hinder the absorption of some minerals. However, these effects can be largely minimized. All you need to do is boil it briefly, blanch it or combine it with spices that support digestion, e.g. fennel, cumin and coriander.
Green peas have a very delicate structure and are naturally sweet, so they react quickly to high temperatures. It tastes best after short processing: steaming, quick blanching or adding frozen grains in the last minutes of preparing the dish. This way of working with the product allows you to maintain its intense color, fresh aroma and full nutritional value. Peas lose their distinctiveness after just a few minutes of excessive heating, and their natural glutamate – responsible for subtle umami notes – decomposes. Therefore, it is worth treating it as a delicate ingredient that requires precision, and not as a vegetable that needs to be boiled.
What we combine peas with is of great importance. Carotenoids present in grains, i.e. lutein and zeaxanthin, are better absorbed in the presence of fats.therefore olive oil, clarified butter and rapeseed oil are natural carriers of these compounds. Combining peas with eggs, fish or whole grain rice increases the biological value of the protein because amino acids from different sources complement each other. It is also worth remembering the role of vitamin C: the addition of lemon, parsley or fresh cucumber improves the absorption of iron.
Peas work great as a base for main dishes, not just as an addition. Creamy soups with mint, avocado sandwich spreads, asparagus risotto, light vegetable curries or salads with feta and lemon show how versatile this product can be. In the raw version – as young sugar snap peas – it brings crunch and pure, plant sweetness that does not require additional sauces. However, it returns in high-class gastronomy as the foundation of green sauces served with fish and lamb. Chefs in France and Scandinavia value it for its clear taste, freshness and ability to enhance umami without the use of artificial additives.
Sources: Terazgotuje.pl, MDPI, ResearchGate
