10 Healthy Peas Recipes for Clean Eating
We may earn a commission through all links on this website. As an Amazon Associate, we earn from qualifying purchases.
As the humble pea bursts onto the culinary scene, it’s clear that this tiny legume is more than just a mere side dish. With its sweet, slightly nutty flavor and impressive nutritional profile, it’s no wonder that peas are becoming a staple in many a clean eating kitchen. From creamy soups to vibrant salads, and from savory stir-fries to decadent desserts, the possibilities for incorporating peas into your diet are endless.
In this article, we’ll share healthy peas recipes, exploring innovative ways to add this tiny titan to your meals and snacks, and showcasing the incredible benefits that come with making peas a regular part of your clean eating routine.
Pea and Mint Soup
Pea and Mint Soup is a refreshing and vibrant dish that embodies the essence of clean eating. This soup combines the sweetness of fresh peas with the invigorating flavor of mint, creating a perfect balance for a light yet satisfying meal. Packed with nutrients, it is not only delicious but also promotes a healthy lifestyle.
1. In a pot, heat a tablespoon of olive oil and sauté one chopped onion until translucent. 2. Add four cups of fresh or frozen peas and three cups of vegetable broth, bringing it to a boil. 3. Reduce the heat and simmer for about 10 minutes until the peas are tender. 4. Stir in a handful of fresh mint leaves, then blend the mixture until smooth using an immersion blender or by carefully transferring to a blender. 5. Season with salt and pepper to taste, and serve warm, garnished with additional mint leaves if desired.
Lemon Garlic Pea Salad
Lemon Garlic Pea Salad is a refreshing and vibrant dish that highlights the natural sweetness of peas. This salad is enhanced with garlic and a zesty lemon dressing, making it a delightful addition to any meal. Packed with nutrients, it’s perfect for those seeking a clean eating option that’s both simple and delicious.
1. Start by rinsing 2 cups of fresh or frozen peas under cold water. 2. In a mixing bowl, combine the peas with 2 minced garlic cloves, the juice of one lemon, and a tablespoon of olive oil. 3. Season with salt and pepper to taste, and toss gently to combine. 4. Let the salad sit for 10 minutes to allow the flavors to meld. 5. Serve chilled or at room temperature, garnished with fresh herbs if desired.
Pea and Quinoa Salad
Pea and Quinoa Salad is a vibrant and nutritious dish that combines the earthy flavor of quinoa with the sweetness of fresh peas. This salad is packed with protein and fiber, making it a perfect option for a healthy meal or a light side dish. Topped with a zesty dressing, it brings a delightful freshness to your clean eating repertoire.
1. Rinse 1 cup of quinoa under cold water and cook according to package instructions. Typically, you’ll add the quinoa to 2 cups of boiling water and simmer for about 15 minutes until fluffy. 2. While the quinoa is cooking, blanch 1 cup of fresh or frozen peas in boiling water for 2-3 minutes, then drain and cool. 3. In a large bowl, combine cooked quinoa and peas, along with 1 diced cucumber, 1/2 cup of cherry tomatoes (halved), and 1/4 cup of chopped red onion. 4. In a small bowl, whisk together 3 tablespoons of olive oil, the juice of 1 lemon, salt, and pepper to taste. 5. Pour the dressing over the salad, toss gently to combine, and serve chilled or at room temperature.
Stir-Fried Peas with Tofu
Stir-Fried Peas with Tofu is a vibrant and nutritious dish perfect for anyone looking to incorporate more vegetables into their meals. This easy-to-make recipe showcases the sweet crunch of fresh peas paired with protein-rich tofu, creating a satisfying and wholesome meal. Ideal for a quick weeknight dinner, this colorful stir-fry is not only delicious but also packed with vitamins and plant-based goodness.
1. Begin by pressing the tofu to remove excess moisture, then cut it into bite-sized cubes. 2. Heat a tablespoon of sesame oil in a large skillet or wok over medium-high heat, and add the tofu, cooking until golden brown on all sides. 3. Remove the tofu from the skillet and set it aside. 4. In the same skillet, add a minced garlic clove and a small piece of ginger, sautéing for about 30 seconds until fragrant. 5. Add 2 cups of fresh peas and stir-fry for 3-4 minutes until they are tender but still bright green. 6. Return the tofu to the skillet, add a splash of soy sauce and a sprinkle of black pepper, and toss everything together for another 2 minutes. 7. Serve hot, garnished with green onions or sesame seeds if desired.
Pea and Avocado Toast
Pea and Avocado Toast is a vibrant and nutritious dish that combines the creamy texture of ripe avocados with the freshness of sweet peas. This delightful toast is not only visually appealing but also packed with vitamins and healthy fats, making it a perfect choice for a clean eating lifestyle. Serve it as a wholesome breakfast or a light snack to fuel your day with goodness.
1. Start by cooking 1 cup of fresh or frozen peas in boiling water for 2-3 minutes until tender. Drain and let them cool. 2. In a bowl, mash 1 ripe avocado with a fork until smooth, and then mix in the cooled peas. Add a squeeze of lemon juice, salt, and pepper to taste. 3. Toast your favorite whole-grain bread slices until golden brown. 4. Spread the pea and avocado mixture generously on the toast, and top with optional garnishes like red pepper flakes, chopped herbs, or a sprinkle of feta cheese. 5. Serve immediately and enjoy your healthy indulgence!
Pea Hummus with Veggies
Pea Hummus with Veggies is a vibrant and nutritious dip that brings together the delightful flavors of fresh peas and savory spices. This dish not only serves as a great snack but also pairs perfectly with a variety of fresh, crunchy vegetables for added texture and nutrition. Enjoy this refreshing blend as a healthy alternative for parties or meal prep, satisfying your cravings in a clean eating manner.
To make Pea Hummus with Veggies, start by cooking 2 cups of fresh or frozen peas until tender, about 3-5 minutes. Drain and add them to a food processor along with 2 tablespoons of tahini, the juice of 1 lemon, 1 clove of garlic, salt and pepper to taste, and blend until smooth. Adjust the consistency with olive oil or water if necessary, then serve with an assortment of sliced vegetables such as carrots, cucumber, and bell peppers for dipping.
Spicy Pea and Sweet Potato Curry
Spicy Pea and Sweet Potato Curry is a deliciously vibrant dish that combines the earthy flavors of sweet potatoes with the freshness of peas. This hearty curry is not only packed with nutrients but also offers a delightful balance of spice and sweetness, making it a perfect meal for those seeking clean eating options. Serve it over a bed of brown rice or quinoa for a wholesome and satisfying dining experience.
1. Start by peeling and cubing 2 medium sweet potatoes. 2. In a large pot, heat 1 tablespoon of coconut oil over medium heat and sauté 1 diced onion until translucent. 3. Add 2 minced garlic cloves and 1 tablespoon of grated ginger, cooking until fragrant. 4. Stir in 1 tablespoon of curry powder, 1 teaspoon of cumin, and 1/2 teaspoon of chili powder, cooking for another minute. 5. Add the cubed sweet potatoes and 1 can of diced tomatoes, along with 1 cup of vegetable broth. 6. Bring the mixture to a boil, then reduce the heat and simmer for about 15 minutes or until the sweet potatoes are tender. 7. Stir in 1 cup of frozen peas and cook for an additional 5 minutes. 8. Finish with a squeeze of lime juice and fresh cilantro before serving.
Pea Pesto Pasta
Pea Pesto Pasta is a vibrant and nutritious dish that packs a punch of flavor and color. This delightful recipe combines fresh peas with aromatic basil and a touch of garlic, creating a creamy pesto sauce that coats the pasta beautifully. It’s a perfect meal for those seeking a light yet satisfying option that celebrates the goodness of clean eating.
1. Cook your favorite pasta according to package instructions. Drain and set aside. 2. In a food processor, combine 2 cups of fresh or frozen peas, 1 cup of fresh basil leaves, 2 cloves of garlic, 1/4 cup of grated Parmesan cheese, and 1/4 cup of olive oil. 3. Blend until smooth and season with salt and pepper to taste. 4. Toss the cooked pasta with the pea pesto until well coated. 5. Serve immediately, garnished with extra basil or Parmesan if desired.
Roasted Peas with Parmesan
Roasted Peas with Parmesan is a delightful and nutritious snack that perfectly balances flavor and health. These crispy peas are seasoned to perfection and coated with a sprinkle of savory Parmesan cheese, making them an irresistible treat. Perfect for a quick bite or as a topping for salads, they bring a vibrant burst of green to your plate.
1. Preheat your oven to 400°F (200°C). 2. Rinse and drain 1 cup of frozen peas, then pat them dry with a paper towel. 3. In a bowl, toss the peas with 1 tablespoon of olive oil, salt, and pepper to taste. 4. Spread the peas in a single layer on a baking sheet lined with parchment paper. 5. Roast for 15-20 minutes until they are crispy, shaking the pan halfway through for even cooking. 6. Remove from the oven and immediately sprinkle with 1/4 cup of grated Parmesan cheese. 7. Let cool slightly, then enjoy as a crunchy snack or salad topping.
Pea and Feta Stuffed Bell Peppers
Pea and Feta Stuffed Bell Peppers are a vibrant and nutritious dish that combines the sweetness of bell peppers with the creamy tang of feta cheese. This recipe is packed with protein and fiber from the peas, making it a perfect option for a healthy meal. Ideal for meal prep or a fresh dinner alternative, these stuffed peppers are not only delicious but also visually appealing.
1. Preheat your oven to 375°F (190°C). 2. Slice the tops off the bell peppers and remove the seeds. Place them in a baking dish. 3. In a mixing bowl, combine cooked peas, crumbled feta cheese, cooked quinoa or rice, chopped onions, minced garlic, and your choice of herbs and spices. 4. Stuff the mixture into each bell pepper, packing it tightly. 5. Drizzle with olive oil and sprinkle with salt and pepper. 6. Cover the dish with foil and bake for 30 minutes. 7. Remove the foil and bake for an additional 10 minutes, or until the peppers are tender. 8. Serve hot and enjoy your healthy meal!
