Peas are one of several legumes that were first domesticated in the Middle East around 11,000 years ago. Humans began gathering and eating wild peas from at least 23,000 years ago, and they were probably eaten by our Neanderthal cousins as early as 46,000 years ago.
Frozen peas are one of the most popular frozen vegetables and in fact, in advanced economies, the vast majority of peas consumed are frozen rather than fresh. Fresh peas can take so long to reach retailers that enzymes break down their sugars into starch, turning them mealy. Frozen peas, which are frozen within hours of being picked, keep their sweetness and crispness, not to mention their bright colour and all their vitamins and minerals.
While there has been a great deal of experimentation in freezing food since as far back as the 17th century, peas were first successfully frozen for commercial use in the 1920s when Clarence Birdseye settled in Newfoundland (now part of Canada) where ice was plentiful, and discovered that peas could be preserved at their best if they were quickly blanched before being frozen. Although consumers were wary of frozen vegetables at first, by 1948 it was clear that frozen peas were often cheaper than fresh ones, and, in fact, could be more palatable and more nutritious.
While botanically a legume, peas have the health benefits of a starchy vegetable while also providing a source of plant-based protein. As well as fibre and protein, peas are a rich source of vitamins A, K and C, thiamine, folate, manganese, iron and phosphorus. In fact, nutritionists highly recommend having frozen peas stocked in your freezer at all times.
Frozen peas are a quick and easy way to get greens on your plate. They can be steamed or boiled in the microwave in as little as 3 minutes. They can also be fried and braised and add extra greens to your soups, stews, stir fries and risottos.
The following recipes can be made entirely from Standby Vegetables and Pantry Essentials, with the option of also including some Crisper Essentials. Canned peas are also a useful standby and can be substituted for frozen peas in some of the following recipes where indicated.
Recipes including frozen peas can be found elsewhere on this website, so just use ‘Search’ to find them.
Recipes:
Creamy Pasta with Peas and Bacon
Quick Side Dishes
§ Steam ½–¾ cup frozen peas in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp. butter, pepper and parsley. (Alternatively, stir in 1 tsp. basil pesto.)
§ Steam ¼ cup frozen peas and ¼–½ cup chopped carrot in the microwave in a little water for 3–5 minutes. Drain and stir in 1 tsp. butter, garlic granules and parsley.
§ Steam ½ cup frozen peas in the microwave with a little water for 3 minutes. Drain and stir in 3–4 quartered cherry tomatoes with 1 tsp. olive oil until wilted. Sprinkle with basil.
§ Boil ½ cup frozen peas in ¼ cup water in the microwave for 5 minutes. Stir in 1 tbsp. instant mashed potatoes and 1 tsp. butter.
§ Boil ½–¾ cup frozen peas in the microwave for 5 minutes. Drain, allow to cool then mash in the small cup of a bullet blender with 1 tsp. butter, dried onion and mint or parsley. Reheat in the microwave for 30–60 seconds.
§ Boil ¼ cup frozen peas in ¼ cup water in the microwave for 3 minutes with parsley and pepper. Add 2 tbsp. instant couscous and stir until the water is absorbed.
Quick Pea and Ham Soup
- ¾ cup frozen peas
- ¼ cup carrot, grated (optional)
- 2 tbsp. diced bacon
- ½ tsp. chicken stock powder
- Pepper, garlic granules and dried onion
- Parsley
- Natural yoghurt (optional)
- Boil peas until tender and allow to cool in water
- Liquidise peas thoroughly with 2 tbsp. of the water
- Place in saucepan with ½ cup boiling water and stock powder
- Add spices and parsley
- Bring to the boil and add bacon and carrot (optional)
- Simmer gently for 15–20 minutes, adding more water if required
- Serve with a dollop of yoghurt (optional)
Variation: substitute 220gm can peas for cooked frozen peas and begin at Step 2
Broccoli and Pea Soup
- 1 cup frozen broccoli
- ½ cup frozen peas
- 1 tbsp. chopped onion
- 1 tsp. chicken stock powder
- Garlic, pepper and oregano
- 1 tbsp. shredded Parmesan (optional)
- Olive oil
- 1 tbsp. natural yoghurt (optional)
- In a small saucepan sauté onion with garlic and pepper
- Add peas and sauté to heat through
- Add ¾ cup water with stock powder and oregano
- Add broccoli and bring to the boil
- Simmer until tender, approx. 15–20 minutes
- Allow to cool, empty saucepan into large cup of a bullet blender and liquidise
- Return to saucepan with an additional ¼ cup water and gently reheat
- Stir in Parmesan cheese (optional)
- Remove from heat and stir in yoghurt (optional)
Fried Peas with Tomatoes
- 1/3 cup frozen peas
- ½ cup diced tomatoes
- 1 tbsp. chopped onion
- Shredded Parmesan cheese (optional)
- Basil, parsley and pepper
- Olive or canola oil
- In a small saucepan sauté onion with pepper
- Add diced tomatoes with herbs and heat through
- Add peas and simmer gently, stirring occasionally and adding a little water if necessary, until peas are tender
- Stir in Parmesan cheese (optional)
Creamy Pasta with Peas and Bacon
- ½ cup pasta
- 1/3 cup frozen peas
- 2 tbsp. diced bacon
- 1 tbsp. chopped onion
- 1 tsp. chicken stock powder
- 1 tsp. lemon juice
- 1 tbsp. natural yoghurt
- Pepper and parsley
- Shredded Parmesan cheese
- Butter or margarine
- In a small saucepan, sauté onion in melted butter with pepper
- Add bacon and sauté
- Add ¾ cup boiling water with stock powder and parsley and bring to the boil
- Add pasta and simmer for 5 minutes
- Add peas with lemon juice, return to the boil and simmer for a further 8–10 minutes
- Remove from the heat and stir in yoghurt and a sprinkle of Parmesan cheese
Pasta e Piselli
- 1/3 cup frozen peas
- ¼ cup diced tomatoes
- 1 tbsp. chopped onion
- Basil, parsley and pepper
- 1 cup vegetable stock (optional)
- ¼ cup small macaroni or elbows
- Olive or canola oil
- In a small saucepan sauté onion with pepper
- Add peas and sauté until lightly cooked
- Add diced tomatoes with herbs and simmer for 3–5 minutes to reduce
- Add stock or 1 cup water and simmer for 5–10 minutes
- Return to the boil and add pasta
- Simmer for a further 12–15 minutes
Variations: substitute 220gm can peas, drained, for frozen peas and at Step 2 sauté to heat through
Risi e Bisi
- 1/3 cup frozen peas
- 3 tbsp. rice
- 1 tbsp. chopped onion
- 2 tbsp. diced bacon (optional)
- ¼ tsp. chicken stock powder
- Garlic and parsley
- Shredded Parmesan cheese (optional)
- Olive oil
- In a small saucepan sauté onion with garlic
- Add diced bacon and sauté (optional)
- Add peas and sauté
- Add a little water and simmer, stirring occasionally, for 5 minutes
- Add rice and stir through
- Add 2/3 cup of boiling water with stock powder and parsley
- Cover and simmer for 15 minutes
- Stir in a sprinkle of Parmesan cheese (optional)
Frittata with Peas and Bacon
- 1 egg
- 1 tbsp. low-fat milk
- ¼ cup frozen peas, thawed
- ¼ cup shredded mozzarella
- 2 tbsp. diced bacon
- Pepper and parsley
- Shredded Parmesan cheese
- Oil spray
- Whisk egg with milk, pepper and parsley
- Stir in peas, bacon and mozzarella
- Spray a small pie dish with oil
- Transfer mixture to pie dish, spread evenly and sprinkle with Parmesan cheese
- Bake in a pre-heated moderate (175°C) toaster oven for 30 minutes
Tomato, Peas and Potato Curry
- ¾ cup canned potatoes
- ½ cup frozen peas
- ½ cup diced tomatoes
- 2 tbsp. chopped onion
- Garlic, chilli, ginger and coriander
- 2 tsp. lemon juice
- Canola oil
- In a small saucepan sauté onions with garlic, chilli and spices
- Add diced tomatoes and sauté
- Add peas and potatoes and simmer for 15–20 minutes, adding a little water if necessary, until potatoes are tender
- Stir in lemon juice
Variation: substitute 1 small/medium potato, peeled and diced for canned potatoes. Add after Step 2 with a little water and simmer for 10–15 minutes before adding peas at Step 3.