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8 Impressive Health Benefits of Snow Peas And How to Sauté Snow Peas
Crunchy green snow peas are a type of pea that you eat whole, shell and all. Snow peas are not to be dismissed, as they have impressive nutritional benefits not to mention, they are delicious too! Let’s explore 8 health benefits of snow peas and then jump into how to saute snow peas. Spoiler alert: It’s quick, easy, and delicious!
Immune system
The immune system helps our body prevent and fight illness. It’s important to continuously build our immunity, especially in preparation for winter and the flu season. 1 cup of these peas provides 70% of your recommended daily amount (RDA) per cup of Vitamin C. Vitamin C helps the body produce white blood cells to prevent illness.
Cancer
Since snow peas are rich in vitamin C, consuming them helps neutralizes free radicals, the main cause of mutating cells, oxidative health, and chronic illness.
Heart health
Snow peas contain high amounts of potassium and vitamin C, which protects the heart from disease. Potassium lowers blood pressure. Vitamin C repairs arteries and blood vessels, which helps prevent coronary heart diseases.
Diabetes
Snow peas are low on the glycemic index (0-35), which categorizes food by how fast it turns into sugar in the body.
The lower the number, the slower the process, therefore, the healthier it is. Low glycemic food helps regulate blood sugar, which is key for people with diabetes. High glycemic food on the other hand spike blood sugar levels.
Weight loss
1 cup of these crunchy snow peas is only 35 calories! This makes them a tasty and crunchy vegetable for weight loss and maintenance. To boot, snow peas are completely fat-free. They also contain 2 grams of protein.
Digestion
Snow peas contain 2 grams per cup of dietary fibre. Dietary fibre helps the body digest food. It also stimulates the peristaltic motion, increases nutrient absorption, and lowers gut inflammation that can cause stomach aches.
Bone mineral density
Snow peas contain iron, potassium, manganese, and other minerals that increase bone mineral density. Even with small amounts present, it can still decrease the risk of osteoporosis.
Snow peas also contain calcium as do all green vegetables, especially dark leafy greens. Calcium is needed to build bone health.
Vision
Vitamin A is an essential antioxidant in eyesight, as it blocks oxidative retina stress. Overall, it can hold back on cataracts caused by age-related macular degeneration.

Make sure to check our Ghana oil rice recipe to which the snow peas are a great addition!
Sources:
Health Benefit Times
Healing 4 Soul
Diabetes Meal Plans
Simple Sautéed Snow Peas
Ingredients
- 227 g snow peas olive or vegetable oil
- 1/2 tbsp oil olive or vegetable
- Sprinkle crushed cayenne pepper use just a little if you don't like heat
- Pinch of sea salt or Himalayan salt
Instructions
- Wash the snow peas2. Heat a pan on medium, add a drizzle of oil (you can use water if oil-free)3. Add the snow peas and a dash of salt and pepper.NOTE: If you also use a cast-iron skillet, heat it and add the oil and the snow peas. If the skillet is hot and is cooking the snow peas nicely, turn off the heat and it will continue to cook. You don't want to overcook snow peas. Once they turn bright green and still a bit crunchy, they are done!
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Notes
Tried this recipe? Mention @veganverymuch or tag #veganverymuch!
Ghana oil rice, ”Angwa mo/ Anointed rice”|Vegan African Recipes
Ghana oil rice, ”Angwa mo/ Anointed rice”| Vegan African Recipes
Equipment
- A piece of aluminum foil to cover the pot before the lid goes on
- Small pot
- Knife
- Cutting board
- Cooking spoon or fork
Ingredients
- 1 cup white rice When using brown or wild rice, soak beforehand.
- 1 small onion All types of onions work well, except green onion/scallions).
- 2 cups water I used tap water, but filtered, fluoride-free water is best for health!
- 2 tbsp oil Vegetable or olive oil (not extra virgin oil due to low burn point! ) You can use coconut oil if you want it to taste like that.
- 1 tsp salt Less is more, can add less if you need to.
Instructions
- Rinse the rice well and set aside in a bowlSlice 1 small onion and set aside Heat oil on medium heat in a small pot Add sliced onions and stir-fry until fragrant, golden brown and translucentAdd rice, water, salt, and cover with the foil and lidBring rice to boil on high heat (about 2 minutes), then cook on low heat for about 10 minutesRice is ready when it is semi-translucent and soft taste (not mushy)
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Notes
Nutrition Facts
- Calories 189.2
- Total Fat 9.3 g
- Saturated Fat 0.7 g
- Polyunsaturated Fat 2.8 g
- Monounsaturated Fat 5.5 g
- Sodium 670.0 mg
- Total Carbohydrate 24.0 g
- Sugars 0.0 g
- Protein 2.7 g
- Vitamin B-120.0 %
- Vitamin E 9.7 %
- Calcium 1.3 %
- Iron 5.3 %
- Niacin 5.3 %
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