The snow peas have conquered the palates of chefs and foodies alike. Also known as bisaltos, miracielos and capuchin pea, these small vegetables from the legume family stand out for their Bright green pod, crunchy texture and sweet flavor with slight bitternessUnlike conventional peas, snow peas are eaten whole, including the pod and seeds, which are quite small.
Originating from Asia and the Mediterranean basin, are especially appreciated for their short harvest season during the early stages of spring. They are an extraordinary option for those looking for variety, flavor and nutritional properties on your table, while its cultivation provides ecological benefits to the soil thanks to its ability to fix nitrogen.
Botanical characteristics and differences from other legumes
Snow peas (Pisum sativum var. saccharatum y Pisum sativum var. macrocarpon) are a variety of pea. Its main distinction lies in the sheath, which in this case is tender, fleshy and edible, while the classic pea's flesh is more fibrous and is often discarded because it is tough. This allows snow peas to be consumed whole, maximizing flavor and nutrients.
Su appearance is very striking: The pods are flat, bright green (although there are varieties such as the yellow snow pea) and about 7 to 10 cm in lengthThe inner seed is underdeveloped compared to traditional peas.
- Flat green beans: larger and lighter in color, although they are also eaten whole, their texture and flavor are milder.
- Green peas: The seed is shelled and the pod is discarded, except in some sustainable recipes.
- Snow peas: smaller pods and tiny seeds; all are consumed for their tenderness and sweetness.
In addition, Consumption is common in Asian cuisine, as in areas of Aragon, Catalonia and the Valencian Community. In other countries they are known as snow peas (England), gourmet pois/mangetout (France) and jackdaw (Italy).
Nutritional benefits and properties of snow peas
- Low in calories: approximately 18 to 40 kcal per 100 grams.
- Rich in fiber: around 5 grams per 100 grams, improving intestinal transit and helping to prevent constipation.
- Source of vegetable protein, with low fat content.
- Vitamins: high in vitamin C (one serving covers a large part of the recommended daily intake), vitamin A (beneficial for eyesight and tissue regeneration), B vitamins (B1, B2, B3) and folic acid.
- Minerals: excellent sources of calcium, zinc, potassium, magnesium, iron and phosphorus.
- Antioxidant and immunostimulant effects: thanks to vitamin C and vitamin A.
- Low in carbohydrates and with a higher proportion of sugars than classic peas, which gives them their characteristic sweet flavor.
These nutrients make the snow pea a superfood Ideal for enhancing the diet of children, adults, and athletes. They are also suitable for weight-control diets because they are filling and light.
Main health benefits
- They strengthen the immune system thanks to its content of vitamins C and B.
- Maintain eye health due to vitamin A.
- They promote the regeneration of skin and tissues.
- They regulate cholesterol and blood glucose, recommended for people with diabetes or high cholesterol.
- They contribute to the proper functioning of the nervous system due to its content of B vitamins.
- They strengthen bones and teeth thanks to calcium, phosphorus and magnesium.
- Antioxidant properties: they delay cellular aging.
- Balanced plant-based energy source, useful in vegetarian and vegan diets.
Contraindications: Although snow peas are very healthy, they are not recommended for people with serious digestive problems, gastrointestinal disorders, or particularly slow digestion due to their high fiber content.
Tips for choosing and storing
At the time of purchase, it is advisable to select Whole, healthy, clean pods with no signs of moisture or strange odorThe seeds should be slightly developed and the pod should be bright green, with no dark spots or softened areas.
Snow peas They should be consumed as fresh as possible, as they lose flavor, crunch, and tenderness over time. They can be stored in the refrigerator for up to three days in a sealed container. Once cooked, it's recommended to consume them within one or two days to preserve their texture and flavor. Freezing them is not recommended, as the pod can soften and absorb excess water.
Preparation and cleaning before cooking
Before cooking the snow peas, it is essential remove the ends and side threads from the pod, as these can be fibrous and uncomfortable to eat. The process is simple: hold the pod with one hand, cut the stem end with the other, and pull it apart to remove all the strings along the pod. However, some people eat snow peas without removing the strings if they are not bothersome.
After plucking and removing the filaments, it is essential Wash the snow peas well under the tap, even if they are going to be cooked, to remove any traces of soil or possible phytosanitary treatments.
Cooking and uses in the kitchen
Snow peas stand out for their culinary versatility and for its ability to combine with countless ingredients. However, it is key do not overcook them to preserve its crisp texture and bright green color.
- Brief cooking in boiling waterSimply submerge them for 30 seconds to 2 minutes, just until they turn a deeper green; then, submerge them in ice-cold water to stop the cooking process and set the color and texture.
- Steamed: Cook for 3 to 5 minutes for a more delicate result without losing properties or flavor.
- STIR-FRIES: directly in the pan with olive oil and other ingredients (garlic, ginger, mushrooms, egg, etc.). If you want to soften the bitter taste, you can blanch them beforehand.
- Stews and stews: add them at the end of cooking so that they maintain their characteristic texture and flavor.
- Salads: : blanched or even raw if they have just been picked and you have a reliable supplier, they will provide color and crunchiness.
- Popular combinations: Excellent as a side dish for meat and fish, or alongside rice, pasta, wok-style stir-fries and spring soups.
Recommended recipes
- Snow peas sautéed with garlic and ginger: Brown the garlic and ginger cut into thin strips, add the snow peas and sauté for a few minutes.
- Snow peas with tomato: sauté onion, add chopped or crushed tomato, let it cook and add the snow peas, finishing cooking so that they are al dente.
- Marinated chicken with snow peas: Marinate the chicken with soy sauce, stir-fry and add the snow peas at the end.
- In vegetable stew, soups or in savory cake.
Snow peas go well with fresh produce and spices such as bay leaves, ginger, garlic, and various aromatic herbs. They play a special role in Asian and Mediterranean cuisine, where they are valued for their ease in integrating into signature dishes and traditional recipes.
Main varieties of snow peas
There are several varieties of snow peas, among which stand:
- Pisum sativum var. saccharatum: flat pod and poorly developed seeds, the most common in commerce.
- Pisum sativum var. macrocarpon: greater seed development, slightly more rounded pods.
- Yellow snow pea: An ancestral variety with yellow color and reddish flowers, highly appreciated for both its gastronomic and ornamental value.
- Oregon Sugar Pod and Masai: varieties recommended for home cultivation due to their resistance and easy handling.
Variety choice can influence flavor, texture, disease resistance, and crop yield.
Growing Snow Peas: Step by Step
The cultivation of snow peas is simple and grateful, suitable for both experienced horticulturists and those who want to start home gardening.
- Ground: Well-drained, rich in organic matter, and with a good supply of nutrients. It's an undemanding plant, but appreciates organic fertilizer.
- Planting time: from late winter to early spring, when severe frosts are no longer expected. In temperate climates, it can also be sown in autumn.
- Planting distance: 40-50 cm between rows, 10-15 cm between plants in the same row.
- Planting depth: between 2 and 3 cm.
- Tutors or supports: Snow peas grow as vines and require netting, stakes or canes to climb and facilitate harvesting.
- Irrigation: They require regular watering to maintain soil moisture without causing waterlogging. They do not tolerate prolonged drought.
- Exhibition: They need sun, but without extreme exposure during the hottest hours.
When the plant reaches 15 cm heightIt is advisable to support the stem with a firm stake. Harvesting begins approximately 8-10 weeks after sowing and can continue for several weeks with staggered harvests.
Ecological benefit for the soil
Snow peas, like other legumes, They fix atmospheric nitrogen into the soil thanks to symbiosis with specific bacteria. This improves soil fertility and reduces the need for chemical fertilizers, making them especially useful in crop rotation or on depleted soils.
Care and management: keys to success
- Avoid puddles to prevent fungus.
- Monitor pests and diseases: Aphids, beetles, moths, and powdery mildew. Use of traps and organic treatments (potassium soap, neem).
- Remove weeds to avoid competition for nutrients and moisture.
- Favorable associations: Snow peas grow well alongside other short-cycle vegetables.
To extend the harvest season, it is recommended to carry out staggered sowing every three weeksThis makes it possible to enjoy fresh snow peas for longer, especially in home gardens.
Adding snow peas to your garden and table means enjoying a vegetable unique in flavor, texture, nutritional value, and agricultural sustainability. Fresh, crisp, colorful, and as versatile as it is healthy, snow peas are undoubtedly a winning choice for both your culinary needs and your organic garden.
