GREEN PEAS

GREEN PEAS:

Before we make a dish and eat, it is always better to know about the properties of the ingredients.So please read patiently to know a lot about Green Peas.

Health benefits of green peas

• Peas are one of the most nutritious leguminous vegetable, rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants. 
  
• Peas are relatively low in calories when compared with beans, and cowpeas. 100 g of green peas provide only 81 calories, contain good amount of soluble and insoluble fiber but contains no cholesterol.
  
• Fresh pea pods are excellent source of folic acid. 100 g provides 65 mcg or 16% of recommended daily levels of folates. Folates are B-complex vitamins required for DNA synthesis inside the cell. Well established research studies suggest that adequate folate rich foods in expectant mothers would help prevent neural tube defects in the newborn babies.
  
• Fresh green peas are very good in ascorbic acid (vitamin C). Contain 40 mcg/100 g or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  
• Peas contain phytosterols especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels in the body.
  
• Garden peas are also good in vitamin K. 100 g of fresh leaves contain about 24.8 mcg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has found to have potential role in bone mass building function by promoting osteo-trophic activity in the bone. It also has established role in Alzheimer's disease patients by limiting neuronal damage in the brain.
  
• Fresh green peas also contain adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zeaxanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is essential nutrient which is required for maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
• In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc and manganese.
  

Thank you for the patient reading. Now let us go to the recipe.

Peas - Onion Curd Kurma ( OIL FREE) 

Green Peas                         -- 2 cups
Minced Onion                    -- 1 cup
Thick Curd                         -- 1 cup
  Pepper powder                    -- 1 tsp
Garlic-ginger paste(optional) -- 1tsp
Gram flour                            -- 2 tbsn
Garam masala powder          -- 1 tsp
Chilli powder                        -- 1/2 tsp
1. Cook the peas in microwave for 3 minutes with just a tbsn of water.
2. Saute the onion in the microwave for 3 minutes.
3. Add pepper powder,masala and chilli powder with salt.
4. Dilute the gram flour with 1/2 cup of water and mix it with the vegetables.
5.Keep the kurma in the microwave for 4 minutes till the raw smell of the flour goes.
6.Allow it to cool and then add curd and coriander leaves.
7. The specialty of this dish is there is no oil anywhere in the recipe.