What are peas? Legumes or vegetables?

Peas are legumes obtained from the plant known as Pisum sativum, according to botanical definition. Although they are commonly prepared and consumed as vegetables, scientifically they are classified as legumes. This places them in the Fabaceae (or Leguminosae) family, which also includes other legumes such as beans, lentils, and chickpeas. Peas are a valuable source of plant-based protein, fiber, and other nutrients, making them a staple in many diets.

Peas are grown worldwide, often alongside other crops due to their ability to enrich the soil with nitrogen, an essential nutrient that supports the growth of green plant parts.

Their particular composition, with a high content of starch and protein, makes peas suitable for a wide range of diets and contributes significantly to overall health. Interestingly, 50% of a pea seed consists of starch, making them a good cereal alternative for people with celiac disease, providing essential carbohydrates for optimal bodily function.

Content index:

Varieties of peas

Thousands of pea varieties exist worldwide. The European Catalogue of species and varieties authorized for cultivation lists 1,390 varieties, of which 514 are intended for animal feed (forage peas) and 776 are horticultural varieties for culinary use.

Through induced mutagenesis, a genetic modification technique, 32 new pea varieties have been developed. These new varieties grow in rows with leaves transformed into tendrils, offering new cultivation opportunities.

Horticultural pea varieties can be classified by seed type—smooth or rough—with smooth seeds known for a sweeter taste. Selection also considers growth cycle duration and the presence or absence of parchment-like pods. Varieties include dwarf types and climbing types that require support.

Peas are extremely sensitive to frost, except for varieties with sturdy stems, and they are susceptible to soil degradation or mineral deficiencies, which is important for cultivation and variety selection.

Nutritional values of peas

100 g of raw fresh peas contain approximately:

Calories:

52 kcal

Protein:

5,5 g

Fat:

0,60 g

Carbohydrates:

6,5 g

Fiber:

6,3 g

Calcium:

45 mg

Sodium:

1 mg

Water:

79,40 g

Iron:

1,7 mg

Phosphorus:

97 mg

Potassium:

193 mg

Vitamin C:

32 mg

Properties and benefits of peas

Peas offer numerous nutritional benefits:

Source of plant protein: Ideal for vegetarians and vegans, supports tissue growth and repair.
Rich in fiber: Supports digestion, increases satiety, and helps regulate blood sugar levels.
Vitamins and minerals: Contains vitamin C, vitamin K, folate, iron, potassium, and magnesium.
Antioxidants: Rich in flavonoids that combat oxidative stress.
Low-calorie: Helps with weight management.

Bone health: Vitamin K and B vitamins support calcium absorption and bone marrow functions; one cup of peas provides 44% of the daily recommended intake of vitamin K.
Cholesterol reduction: Niacin (vitamin B3) helps lower triglycerides and LDL cholesterol.
Digestive health: Fiber promotes digestive regularity and prevents constipation.
Sustainability: Requires less water and has a lower environmental impact than animal-based protein sources.
Culinary versatility: Can be used in soups, salads, side dishes, or main courses, adding nutritional value and flavor.

Always consult a healthcare professional or dietitian before making significant dietary changes, especially if you have specific health conditions.

Pea contraindications: when should they be avoided?

While generally safe, some considerations apply:

Allergies: Individuals allergic to legumes like chickpeas or fava beans may also react to peas.
Digestive issues: Peas contain fiber, which can be hard to digest for people with IBS, potentially causing bloating or gas.
Low-purine diets: Peas contain purines, which may be problematic for those with gout or uric acid-related conditions.

Vitamin K interactions: Peas are a good source of vitamin K, which can interfere with anticoagulants like warfarin. Consistency in intake and medical consultation are advised.
Choking hazard: For very young children, peas can pose a choking risk if not properly mashed or served.

Consult a doctor or dietitian if uncertain about pea consumption based on individual health conditions.

Do peas contain gluten?

No, peas are naturally gluten-free, making them safe for people with celiac disease or gluten sensitivity. Dried peas can also be ground into flour, forming the base of many gluten-free and vegan recipes.

Where to buy gluten-free pea products and how to use them in cooking

Gluten-free pea products are available in well-stocked supermarkets, natural food stores, or organic shops.
On La Veronese®’s online store, a gluten-free company, you can purchase our high-fiber, high-protein pea flour, perfect for creamy soups and versatile for recipes such as flavorful veggie croquettes with spiced beet sauce or a special fake ice cream with pistachio crumble.

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Peas