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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.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.


Pureed Sweet Peas
1.00 serving
228.90 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
vitamin B1 (thiamin) 0.80 mg 53.3 4.2 very good
vitamin C 29.18 mg 48.6 3.8 very good
manganese 0.96 mg 48.0 3.8 very good
vitamin E 9.33 mg 46.6 3.7 very good
dietary fiber 9.28 g 37.1 2.9 good
tryptophan 0.11 g 34.4 2.7 good
folate 123.82 mcg 31.0 2.4 good
magnesium 104.62 mg 26.2 2.1 good
copper 0.52 mg 26.0 2.0 good
phosphorus 256.96 mg 25.7 2.0 good
protein 12.16 g 24.3 1.9 good
vitamin A 1123.28 IU 22.5 1.8 good
iron 3.59 mg 19.9 1.6 good
selenium 13.75 mcg 19.6 1.5 good
vitamin B6 (pyridoxine) 0.39 mg 19.5 1.5 good
World's Healthiest
Foods Rating
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Pureed Sweet Peas

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