The World's Healthiest Foods

Pureed Sweet Peas

Sweet peas are always a favorite vegetable for many. This unique way of serving them makes this healthy vegetable a real treat. Feel free to flavor them with different herbs, depending on what you serve them with. They are versatile and very quick and easy to prepare. Our Healthy Sauté cooking method brings out the flavor without the use of heated oils making this an even healthier vegetable side dish.

Pureed Sweet Peas Prep and Cook Time: 15 minutes

2 cups fresh, shelled or frozen peas
1 medium onion chopped
2 medium cloves garlic, chopped
2 + 1 TBS chicken or vegetable
1/4 cup sunflower seeds
1 TBS minced fresh herbs such as mint, basil, chervil, or parsley depending on what you are serving peas with
salt and white pepper to taste

  1. If peas are fresh, bring a small pot of salted water to a boil over high heat. Place peas in it with the heat still high and cook for 2 to 3 minutes, no more- just until peas are bright green and tender. If frozen you do not need to cook ahead.
  2. Heat 1 TBS broth in a 10inch non-stick skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently, until translucent. Add garlic and sauté for another minute.
  3. Add 2 TBS broth, peas, herb and cook until tender, about 3 more minutes. Puree in blender with sunflower seeds, season with salt, pepper and serve.

    Serves 2

Healthy Cooking Tips: Make sure you blend peas well, stopping the blender periodically to scrape the sides with a rubber spatula. You want the sunflower seeds to get well ground. They add a lot of body to the puree of peas. You want them to be nice and smooth.
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation