The Summer ‘Superfood’ Vegetable: Delicious, Nutritious and Packed with Benefits.

Introducing the ultimate superfood: a vegetable that not only delights your taste buds but also offers a trio of health benefits. With three easy-to-prepare recipes, this humble veggie transforms into a delicious treat, packed with nutrients to enhance your vision, strengthen your bones with a boost of calcium, and promote radiant skin. It's time to discover the power of this versatile ingredient and unlock a healthier you.

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Many households are now embracing the trend of utilizing open spaces to create small gardens and grow seasonal vegetables for their daily meals. Among the various easy-to-grow and high-yield vegetables, legumes such as yardlong beans, peas, and snow peas are always a favorite. With just a few plastic crates, humus soil, and simple gardening techniques, along with regular watering, anyone can create a clean and fresh source of ingredients for their family. Especially during the summer, which is the season for peas, if you have a small space, take advantage of it to grow them. In addition to harvesting the pods, pea tendrils can also be used to prepare soups and stir-fries, creating delicious meals. Eating plenty of peas also brings numerous health benefits.

As we know, peas are a rich source of important nutrients such as vitamin C, chlorophyll, carotene, vitamin B1, B2, calcium, iron, and more. These components not only help boost the immune system and protect our eyes but also aid in relieving constipation effectively. Especially with their high calcium content, peas are a cost-effective and efficient choice for calcium supplementation.

The fiber and protein in peas help maintain a feeling of fullness and reduce cravings, thus supporting the weight loss process. Additionally, peas contain essential minerals like potassium and magnesium, which are effective in preventing high blood pressure and reducing the risk of heart disease.

The benefits of peas don’t stop there. They are also abundant in vitamin C, which promotes collagen production, resulting in firmer, brighter skin, preventing hair loss, and strengthening hair follicles. The antioxidants in peas also play a crucial role in combating damage caused by free radicals and preventing chronic diseases.

With their superior health benefits, dishes made with peas are not only delicious but also highly nutritious, making peas a simple yet valuable ingredient in daily meals.

With their superior health benefits, dishes made with peas are not only delicious but also highly nutritious.

Here are three delicious pea-based dish suggestions for you to try out in your kitchen!

Stir-fried Peas with Minced Meat

Ingredients:

– 250g peas

– 1 chicken leg mushroom (or a few shiitake mushrooms)

– 200g minced meat

– 1 red bell pepper

– 1 leek

– 1/2 small carrot

– 1 knob of ginger

– 2 tablespoons soy sauce

– 1/2 tablespoon cooking wine

– Salt

– 1/2 tablespoon oyster sauce

– A pinch of sugar

Instructions:

Step 1: Prepare the ingredients

– Peas: Rinse and drain.

– Chicken leg mushroom: Rinse, then chop into small, even pieces.

– Carrot: Peel and chop into small pieces, similar in size to the peas.

– Bell pepper: Chop into small, even pieces.

– Leek: Rinse and chop finely.

– Ginger: Peel and mince.

Step 2: Stir-fry the meat

– Heat a pan, add a little cooking oil, and sauté the leek until fragrant.

– When the leek is fragrant, add the minced meat and stir-fry until the meat turns white.

– Season with soy sauce and cooking wine, and continue stir-frying until the meat absorbs the flavors.

Step 3: Stir-fry the peas and vegetables

– Add the chicken leg mushroom and carrot to the pan and stir-fry for about 3 minutes.

– Season with salt, soy sauce, oyster sauce, and a little sugar.

– Pour about 2 tablespoons of water into the pan, simmer over low heat for about 5 minutes until the sauce thickens, then turn off the heat.

Stir-fried Peas with Minced Meat is not only simple to make but also delicious.

Result:

The Stir-fried Peas with Minced Meat is not only simple to make but also delicious. This dish has a bright color and an appealing aroma, stimulating the appetite. When tasting, you will experience the sweetness of pork, the nuttiness of peas, and the crispness of carrots, creating a perfect dish for family meals.

Steamed Eggs with Peas

Ingredients:

– Chicken eggs: 3-4, depending on the number of servings.

– Peas: 150g, rinsed and drained.

– Salt: A pinch for seasoning.

– Warm water: Enough to mix with the eggs.

– Soy sauce: To enhance the flavor.

– Sesame oil: A few drops for that distinctive aroma.

– Scallions: Chopped, for garnish and extra flavor.

Instructions:

Step 1: Prepare the peas

– First, rinse the peas and drain them. Then, prepare a pot of boiling water with a little cooking oil and salt. When the water boils, add the peas and blanch for about 10 minutes. Once the peas turn a vibrant green, remove them and set them aside in a bowl.

Step 2: Prepare the eggs

– Crack the eggs into a bowl, add a pinch of salt, and whisk with chopsticks. Then, add warm water at about 40°C to the egg mixture, gently stirring in one direction to combine. For a smoother texture, strain the mixture through a sieve to remove any air bubbles. Note that the amount of water should be 1.5 times the amount of egg to avoid making the dish too watery or too firm.

Step 3: Steam the eggs

– Cover the bowl of eggs with plastic wrap and poke a few small holes to allow steam to escape. Place the steamer over boiling water, and when it boils, put the bowl of eggs in and steam for about 10 minutes. Then, reduce the heat and steam for an additional 3 minutes to ensure even cooking. When the eggs are cooked, drizzle some soy sauce, sesame oil, and scallions on top. You can also add chili oil if you like it spicy. Finally, sprinkle the blanched peas over the steamed eggs, and your dish is ready to be served.

Result:

The Steamed Eggs with Peas has an appealing color, a soft and smooth texture, and a delightful flavor. The combination of soft steamed eggs and refreshing peas creates an enticing dish perfect for any family meal.

Steamed Eggs with Peas has an appealing color, a soft and smooth texture, and a delightful flavor.

Stir-fried Peas with Garlic and Leeks

Ingredients:

– 250g peas

– 1-2 stalks of garlic leeks

– 3 cloves of garlic

– 1-2 dried chili peppers

– Salt to taste

– Soy sauce

– Oyster sauce

Instructions:

Step 1: Prepare the ingredients

First, rinse the peas and drain them. Then, rinse the garlic leeks, pat them dry, and cut them into small sections. Place them on a separate plate. Next, slice the dried chili peppers into thin strips. Peel and mince the garlic.

Step 2: Stir-fry the peas

Place a pan on the stove and heat it up. Add cooking oil, and when it reaches about 50% of the desired temperature, add the minced garlic and dried chili peppers. Sauté over low heat until fragrant. Then, add the peas and stir-fry for about 1 minute. Add a little water to the pan and bring it to a boil for a few minutes. Add a little more oil to retain the green color of the peas. When the water has evaporated, the pea pods will slightly wrinkle.

Step 3: Stir-fry the garlic leeks

Next, add the garlic leeks to the pan and quickly stir-fry over high heat for 20 to 30 seconds. Season with a little salt and oyster sauce to taste. Give it a final toss to ensure the ingredients are well-combined and coated with the seasoning, then turn off the heat and serve.

Stir-fried Peas with Garlic and Leeks has an appealing appearance, with the fresh green of the peas and the white-green of the garlic leeks.