Insider’s Viewpoint: Peas Please!

Spring has sprung and it’s time to liven up our palates! As we stare at our bare plot of land, imagining a luscious, colorful garden awaiting to sprout, we may ask ourselves what all should I plant this year? As we run through the list of the wonderful yet standard garden fruits and vegetables, we realize we want something new – something bright and fun! The answer is held inside a bright green pod: the small, yet mighty green pea.

Nutrient packed, the green pea is loaded with an array of health-sustaining benefits. Green peas are a very good source of fiber, vitamins K, C, and B, as well as folate and potassium. They sure may be little, but they provide 8 grams of protein per 1 cup!

Looking for a new way to incorporate green peas into your diet? Enjoy the following Super Guacamole recipe for your daily dose of green peas.


Super Guacamole


  • 2 small vine-ripened tomatoes, coarsely chopped
  • ¾ cup chopped green onions (about 5), divided
  • 1 Tbsp. chopped fresh cilantro, plus ½ cup packed leaves
  • 12 oz. package frozen sweet peas, thawed
  • 1 large jalapeno chili pepper, halved and seeded
  • ¼ cup fresh lime juice
  • 1 tsp. lime zest
  • ¾ tsp. ground cumin
  • ½ tsp. chili powder
  • ½ tsp. kosher salt
  • ½ tsp. ground red pepper


  • In small bowl, toss tomatoes, ¼ cup green onions and 1 tablespoon chopped cilantro.
  • In food processor with the knife blade attached or a blender, purée remaining ingredients, add the remaining ½ cup green onions, and ½ cup cilantro leaves until mixture is smooth. Scrape the sides of the bowl occasionally.
  • Transfer guacamole to serving bowl; top with tomato mixture to serve. Makes 2-3/4 cups guacamole and 1 cup tomato mixture.

Nutritional Information (about ¼ cup serving): Calories 60, Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 65mg, Carbohydrates 6g, Fiber 3g, Sugars 2g, Protein 2g, Vitamin A 15%, Vitamin C 15%, Calcium 2%, Iron 2%

Chef’s Tip: Guacamole and tomato mixture can be prepared and refrigerated up to 6 hours in advance. Top the guacamole with tomato mixture just before serving. Include the seeds and veins of the jalapeno chili pepper for a spicier guacamole.

Caitlin Pelat, RD, LD
Regional Dietitian Specialist
Giant Eagle & Market District
Insider’s Viewpoint Archive

Fruit & Vegetable Recipes
Video Center: Selection, Storage, and Preparation of Fruits & Vegetables.

Other Stories