Frozen peas have a reputation for being the vegetable that gets pushed around the plate, but nutritionally they deserve a little more attention. Unlike many vegetables, peas are a legume and provide a useful combination of fibre and plant-based protein — which makes them particularly handy for building easy, nutritious meals.
Around 100 g of frozen peas provides approximately 5–6 g of fibre and 5–6 g of plant protein, so a generous 1½ cups can contribute around 12–13 g of each to your meal and daily intake for fibre and protein. The peas aren’t replacing the addition of tuna or chicken as the main protein source, but they make a meaningful contribution to the overall protein and fibre content of the meal.
The rest of the recipe is equally straightforward. I used tuna (on hand, as was a huge volume of frozen peas) provides high-quality protein, Greek yoghurt adds protein and calcium, while potatoes provide carbohydrate, fibre and potassium. Keeping the potato skins on also adds extra fibre.
I particularly like this combination because it demonstrates what I speak about with lazy healthy cooking – take a few everyday ingredients, give one of them a slightly different job, and you can create something that feels completely different from the sum of its parts.
GREEN PEA TZATZIKI CRISPY POTATO SALAD
Serves 2
Gluten free : Dairy free (opt)
200-300g white potatoes, cut into quarters, steamed until soft
1 tbsp extra virgin olive oil
3 cups frozen peas
1/2 cup good quality Tzatziki
1/2 lemon
4 tbsp finely chopped herbs of choice e.g. mint dill basil parsley
2 spring onions, white part only, finely sliced
1/4 cup green olives, pitted and diced small
2 tbsp toasted almonds, roughly chopped
2 tsp finely chopped chives
Protein of choice : 100g shredded chicken breast per person / 95g tuna per person
Heat oven to 220C and line a large baking tray with greaseproof paper. Add the cooked white potatoes to the tray and press down on the skin side with the back of a fork until they are around 1cm thick on the tray. Spray or drizzle with extra virgin olive oil, season with salt and bake for 20-30 minutes or until crispy and golden. Whilst they cook, add peas to a bowl and fill with boiling water, set aside for 4-5 minutes then drain well. Add peas back into the bowl with tzatziki, 1/2 teaspoon lemon zest, chopped herbs, spring onion and olives and toss. Once potatoes are cooked divide them between plates, top with pea salad and your additional source of protein. Garnish with chopped toasted almonds, chives and serve with a wedge of lemon and plenty of black pepper.
