50 Best Plants on the Planet (55 page)

Plump, crescent-shaped sugar snap peas maintain their sweet crunchiness and bright green color when cooked just long enough to make them barely tender. Still crisp, both the pods and the rows of peas that line their interiors are welcome additions to hot or cold savory dishes.

Just like their sno pea cousins, sugar snap peas carry an impressive array of nutrients.

As a great source of B vitamins, sugar snaps provide plenty of pantothenic acid (vitamin B
₅
), without which we could not metabolize the very food we eat. For example, B
₅
has been shown to lower blood triglycerides and low-density lipoproteins for healthier blood cholesterol, making it a benefit to cardiovascular health.

NUTRITIONAL INFORMATION

(per
1
cup raw, chopped)

calories
41

fat calories
2

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
4

total carbohydrates (g)
7

fiber (g)
3

sugars (g)
4

protein (g)
3

vitamin A IUs
21
%

vitamin C
98
%

calcium
4
%

iron
11
%

Researchers have been following evidence that pantothenic acid can improve symptoms of arthritis such as joint stiffness and pain, especially in people with rheumatoid arthritis.

Coumestrol, a phytoestrogen phytochemical in snap peas, could be the perfect companion to grilled meats. In a
2009
study by the Instituto Naçional de Salud Pública in Cuernavaca, Mexico, coumestrol blocked the action of nitrates and nitrites (found in grilled and cured meats) and inhibited the growth of cancerous cells in the stomach.

Year-round

Look for pods that are bright green without any sign of shriveling or soft spots. Snap one in half; it should sound crisp and make a popping noise. Refrigerate unwashed snap peas in a perforated bag in the crisper drawer for up to
8
days.

Rinse with cold water. Some snap pea varieties have strings, and some don't. Frequently they have strings on both top and bottom. If serving them hot, remove the strings before cooking. If serving them cold, remove the strings when they're cool enough to handle; they are often easier to remove when cooked. Either cooked or raw, snap off the stem end, breaking it toward the side of the pod rather than the bottom or top; pull toward the opposite end of the pod, dragging the strings still attached to the broken stem portion.

Brief steaming renders pods crisp and bright green. To steam, place sugar snap peas in a steamer basket over (but not touching) boiling water; cover and cook for about
2
to
3
minutes, or until they are tender-crisp.

Steam
2
cups sugar snap peas until crisp-tender; when they're cool enough to handle, remove the strings. Heat
1
tablespoon extra-virgin olive oil in a medium skillet. Add the peas and season with salt and pepper. Add
2
tablespoons chopped dried cranberries or cherries and
2
tablespoons chopped pistachios; toss and cook until everything is heated through.

Bring
6
cups vegetable broth to a simmer on medium heat in a large saucepan or Dutch oven. Add
2
cups sliced button mushrooms; cover and simmer on medium-low for
10
minutes. Add
2
cups sugar snap peas (strings removed, each halved crosswise), and
6
ounces extra-firm tofu (cut into
½
-inch dice). Simmer until the peas are tender-crisp,
2
to
3
minutes. Stir in
2
green onions (thinly sliced).

Remove strings from
1
cup sugar snap peas. In a large deep skillet, heat
1
tablespoon extra-virgin olive oil on medium-high heat. Add the peas and cook, stirring occasionally, for
1
minute. Add
1
cup raw corn kernels,
½
cup halved grape tomatoes, and
2
green onions (sliced, including dark green stalks). Cook, stirring occasionally, until everything is heated through, about
2
to
4
minutes.

This side dish may steal the show. Served slathered with a vinegar-spiked dressing, the blanched peas and watercress mixture is garnished with toasted sesame seeds. Serve it over cooked brown rice or on its own, as an accompaniment to grilled meat or tofu.

Yields
4
side-dish servings

NUTRITIONAL INFORMATION

(per serving)

calories
110

fat calories
80

total fat (g)
9

sat fat (g)
1

cholesterol (mg)
0

sodium (mg)
10

total carbohydrates (g)
7

fiber (g)
1

sugars (g)
3

protein (g)
2

vitamin A IUs
25
%

vitamin C
45
%

calcium
4
%

iron
4
%

 
12 ounces sugar snap peas

1 bunch watercress (2 to 3 ounces), tough stems removed

2 tablespoons canola oil

3 large shallots, thinly sliced crosswise

2 tablespoons seasoned rice vinegar

1
½
teaspoons Asian (roasted)

sesame oil Coarse salt (kosher or sea)

GARNISH
2 teaspoons toasted sesame seeds (
see Cook's Note
)

1
.
Add about
4
cups water to a large pan. Bring it to a boil on high heat. Add the peas and blanch until they are tender-crisp,
30
to
60
seconds. Drain and refresh them with cold water; if present, remove the strings when they are cool enough to handle. Toss the peas with the watercress in a medium bowl.

2
.
Heat the canola oil in a large saucepan or Dutch oven on medium-high heat. Add the shallots and reduce the heat to medium-low. Cook until the shallots are lightly browned,
10
to
12
minutes. Add the vinegar and sesame oil and season with salt; cook until they are heated through, about
15
to
25
seconds. Add the pea mixture and toss; cook just until everything is heated through, about
30
seconds. Serve it topped with the sesame seeds.

COOK'S NOTE
Toasted sesame seeds are sold at some supermarkets and most Asian markets. Or, if you prefer, you can toast them. Place them in a small skillet on medium-high heat. Shake the handle to redistribute the seeds, cooking until they are lightly browned. Remove from the heat and let cool.

Cannellini beans—those large white kidney beans that are so popular in Italian cuisine—make creamy spreads to use as appetizers. Here, the earthy mash is augmented with a little extra-virgin olive oil along with vinegar, parsley, basil, red onion, and tomato. It can be prepared several hours in advance and stored airtight in the refrigerator. It travels well, making this an ideal recipe for picnics.

Yields
8
servings

NUTRITIONAL INFORMATION

(per serving)

calories
180

fat calories
45

total fat (g)
5

sat fat (g)
1

cholesterol (mg)
0

sodium (mg)
250

total carbohydrates (g)
28

fiber (g)
4

sugars (g)
2

protein (g)
7

vitamin A IUs
8
%

vitamin C
20
%

calcium
4
%

iron
15
%

Sixteen
½
-inch slices whole-wheat baguette, such as sourdough wheat

2 to 3 tablespoons extra-virgin olive oil (
see Cook's Notes
)

⅛
teaspoon coarse salt (kosher or sea)

16 sugar snap peas

One 15-ounce can cannellini beans, undrained (
see Cook's Notes
)

1 Roma tomato, cored, finely diced

3 tablespoons minced fresh Italian parsley

2 tablespoons finely chopped red onion

1 tablespoon minced fresh basil

1 teaspoon white wine vinegar

Salt to taste

Freshly ground black pepper

OPTIONAL
2 ounces thinly sliced prosciutto, cut into
¼
-inch strips

1
.
Adjust an oven rack to about
8
to
10
inches below the broiler element. Preheat the broiler. Arrange the bread in a single layer on a rimmed baking sheet. Brush both sides lightly with oil, using
1
to
2
tablespoons of the oil. Broil until the bread is brown on the outside edges but slightly soft in the center. Turn, sprinkle with the salt, and repeat broiling until the bread is lightly toasted.

2
.
Add about
4
cups water to a large saucepan. Bring it to a boil on high heat. Add the peas and blanch until they are tender-crisp,
30
to
60
seconds. Drain and refresh them with cold water. If they are present, remove strings when the peas are cool enough to handle.

3
.
Put the beans in a medium bowl; mash them to a coarse consistency with a fork. Add the remaining
1
tablespoon oil, the tomato, parsley, onion, basil, and vinegar. Season with salt and pepper and stir to combine. Taste and adjust the seasoning as needed.

4
.
If using, top each toasted bread with
1
or
2
prosciutto strips. Top each toast with a spoonful of the bean mixture. Garnish each with a sugar snap pea.

COOK'S NOTES
If you prefer to eliminate the oil, toast the bread without brushing it with olive oil.

Canned beans can be salty, so use caution when adding salt in step
3
; none may be needed.

Warm bacon dressing is a classic partner for salads made with sturdy greens. Here, the vinaigrette showcases Canadian bacon, a leaner choice than standard bacon. The warm dressing brings out the best in the romaine and fresh basil, as well as the sugar snap peas and wild mushrooms. For a meatless alternative, simply omit the Canadian bacon.

Yields
6
first-course servings