This spring vegetable is a “superfood” capable of rivaling meat thanks to its exceptional richness in protein.
When we think of protein, we often imagine animal products like chicken, turkey, eggs or dairy products like cheese. However, certain vegetables can also provide a good amount of protein. When the sunny days arrive, the market stalls are full of crunchy and satisfying treasures. Among asparagus, radishes or spinach, one of them stands out for its extraordinary nutritional composition.
A true local “superfood”, it combines an exceptional richness in fiber and a protein density that would make many other plants green with envy. “With 6 to 7 g of protein per 100 g cooked, it contains 3 to 5 times more than other fresh seasonal vegetables.“, we can read in “The Great Book of Plant Proteins” by Marie Borel and Anne Dufour (ed. Leduc). As a reminder, lacking protein leads to persistent fatigue, muscle wasting, a slowed down immune system and a tendency to snack throughout the day.
This protein champion is none other than the pea. Often wrongly considered as a simple side dish, peas are in reality a vegetable/legume harvested before maturity which can be the central element of a meal. It is this hybrid nature that gives it its protein power.
“Green vegetables, and particularly peas, are extremely dense sources of protein in relation to their caloric intake. By replacing animal proteins with plant proteins like peas, you not only get the necessary amino acids, but also a massive dose of fiber and health-protecting antioxidants.“, explains Dr Joël Fuhrman, doctor specializing in nutrition and author of the book “Eat to live”.
Peas are a filling vegetable because they contain as much fiber as protein. This combination slows stomach emptying. According to a study published in the journal Food & Nutrition Research, meals based on peas increase the feeling of satiety more significantly than meals based on pork or veal. It has a hormonal action: it stimulates the secretion of cholecystokinin (CCK) and peptide YY, hormones released by the intestine which indicate to the brain that it no longer needs to eat for approximately 5 hours.
The pea season is very short: from April to June. The opportunity to stock up on it right now, even if frozen food remains an excellent alternative for preserving nutrients. Short cooking, steaming or “al dente”, helps avoid breaking down the fibers and maintains a low glycemic index. Finally, combining it with a whole grain, such as rice or quinoa, allows you to obtain a complete protein chain, equivalent to that of a piece of meat.
