What’s New…Sugar Snap Peas

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I picked up some fresh sugar snap peas this week at the Farmers Market and decided to look for some creative ways to cook them. The sugar snap pea is a relatively new food, having been developed in 1979 to meet consumers’ demand for edible-pod peas that are sweeter and larger than snow peas. Because the pods of green peas are difficult to chew, sugar snap pea pods were bred with their fibers going in one direction, making them easier to chew. Sugar snap peas are high in vitamins and a reliable source of fiber, adding nutrition, color and texture to your meals.

Sugar Snap Peas have 35 calories per 3-ounce serving, which is about 1 cup. They provide 2 grams of protein, no fat, 3 grams of natural sugar and 2 grams of fiber. Add them to your salad, pasta or stir-fry to infuse a refreshing flavor into your dish without adding excess calories and fat. The fiber will help keep you feeling full and reduce your temptation to snack between meals.

Sweet, crunchy, and delicious raw or cooked (or pickled or roasted!), they are one of the most wonderful foods of spring.

Sautéed Sugar Snap Peas


  • 1½ pounds fresh sugar snap peas
  • 1 tablespoon good olive oil
  • 1½ teaspoons kosher salt
  • ¾ teaspoon freshly ground black pepper
  • Sea salt for serving


  1. Remove and discard the stem end and string from each sugar snap pod.
  2. Heat the olive oil in a large sauté pan over medium-high heat. Add the sugar snap peas, salt and pepper and sauté, tossing occasionally for 3 to 5 minutes, until the sugar snap peas are crisp tender.
  3. Place the sugar snap peas in a serving bowl, sprinkle with sea salt and serve.


Asparagus and Snap Pea Salad Recipe


  • 2 pounds fresh asparagus, trimmed and into 1-inch pieces


  • ⅓ cup rice vinegar
  • 2 tablespoons olive oil
  • 1 tablespoon Dijon mustard
  • 2 teaspoons sugar
  • ½ teaspoon salt
  • ¼ teaspoon pepper


  • 2 cups cherry tomatoes, halved
  • 2 cups fresh sugar snap peas, cut into thirds
  • 1 small sweet red pepper, finely chopped
  • 1 small red onion, finely chopped
  • 1 cup (4 ounces) crumbled feta or Gorgonzola cheese
  • 1 cup glazed walnuts, coarsely chopped
  • ⅔ cup dried cranberries


  1. In a Dutch oven, bring 8 cups water to a boil. Add asparagus in batches; cook, uncovered, 2 to 4 minutes or just until crisp-tender. Remove asparagus and immediately drop into ice water. Drain and pat dry.
  2. In a small bowl, whisk dressing ingredients until blended. In a large bowl, combine asparagus, tomatoes, snap peas, red pepper and onion. Drizzle dressing over asparagus mixture; toss to coat. Refrigerate until serving.
  3. Just before serving, stir in cheese, walnuts and cranberries.

Yield: 14 servings (¾ cup each).

Italian Roasted Snap Peas


  • 1 large leek, white part only, halved lengthwise and thoroughly washed and thoroughly washed
  • 1 pound sugar snap peas, trimmed
  • 2 teaspoons extra-virgin olive oil
  • ½ teaspoon salt
  • 1 cup cherry tomatoes, halved
  • 1 teaspoon dried oregano


  1. Preheat oven to 425°F. Cut leek halves into 2-inch lengths and then very thinly slice each piece lengthwise, yielding 2-inch-long strips. Toss the leek strips, peas, oil and salt in a medium bowl. Spread evenly on a baking sheet.
  2. Roast for 15 minutes. Stir in tomatoes. Return to the oven and roast until the vegetables begin to brown, about 10 minutes more. Toss with oregano and serve.

Serves 4. Each serving contains  Calories 96, Fat 2 g, Cholesterol 0 mg, Carbohydrates 14 g, Protein 3 g, Fiber 4 g, Sodium 311 mg, Potassium 135 mg

Snow Peas with Creamy Ranch Dressing


  • ⅓ cup nonfat buttermilk
  • 3 tablespoons low-fat mayonnaise
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons finely chopped red onion
  • 2 teaspoons white-wine vinegar
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 3 cups trimmed and thinly sliced snow peas (about 9 ounces)


  • Combine buttermilk, mayonnaise, dill, onion, vinegar, garlic powder, salt and pepper in a medium bowl. Stir in snow peas.

Serves 4. Each serving contains Calories 42 Far 1 g, Carbohydrates 7 g, Protein 2 g, Fiber 1 g, Sodium 264 mg, Potassium 114 mg.

Sugar Snap Peas with Peanuts, Ginger, and Lime


  • 2 pounds sugar snap peas, trimmed
  • ½ teaspoon kosher salt, plus more
  • 5 tablespoons olive oil, divided
  • ½ large shallot, finely chopped
  • 1 (1″ piece) ginger, peeled, finely grated
  • 1 lemongrass stalk, tough outer layers removed, finely grated on a Microplane (optional)
  • 2 garlic cloves, finely grated
  • ½ teaspoon ground coriander
  • Freshly ground black pepper
  • ⅓ cup salted, roasted peanuts
  • 1 teaspoon finely grated lime zest
  • 3 tablespoons fresh lime juice
  • ¼ teaspoon sugar
  • ⅓ cup (packed) cilantro leaves with tender stems, plus more for serving


  1. Cook beans in a large pot of boiling salted water until crisp-tender, 1 to 4 minutes. Transfer with a slotted spoon to a large bowl of ice water; let cool. Drain and pat dry.
  2. Heat 1 tablespoon oil in a small skillet over medium and cook shallot, stirring occasionally, until tender, about 3 minutes. Add ginger, lemongrass, garlic, and coriander and cook, stirring, until very fragrant, about 1 minute. Transfer to a large bowl; season with salt and pepper.
  3. Heat 1 tablespoon oil in same skillet over medium-high. Cook peanuts, tossing often, until golden brown and fragrant, about 2 minutes. Transfer to paper towels; let cool, then coarsely chop. Set aside 1 tablespoon peanuts for serving.
  4. Whisk lime zest, lime juice, sugar, ½ teaspoon salt, and remaining 3 tablespoons oil into shallot mixture. Add beans, remaining peanuts, and ⅓ cup cilantro and toss to coat; season with salt and pepper. Serve topped with more cilantro and reserved peanuts.

Sugar Snap Pea Wreath and Dip


  • 2 pounds sugar snap peas
  • 8 ounces reduced fat cream cheese
  • 1 container (8 ounces) low-fat sour cream
  • 1 tablespoon capers, drained and mashed
  • 1 tablespoon anchovy paste (if anchovy paste is too much for your taste, omit)
  • 3 scallions (including some of the green), chopped
  • 2 teaspoons hot paprika
  • 2 teaspoons Dijon mustard
  • 1 sweet red pepper


  1. Trim sugar snap peas, removing string if necessary. Cook in a large pot of salted boiling water until bright green, about 2 minutes. Drain; place in a large bowl of ice water to cool completely. Drain off water; cover with plastic wrap and refrigerate until ready to use.
  2. Combine cream cheese, sour cream, capers, anchovy paste, scallion, paprika and mustard in a food processor. Whirl until pureed. Transfer to a small serving bowl; cover and refrigerate overnight.
  3. To serve, arrange sugar snap peas in a wreath around the dip. Cut a bow out of red pepper.