Recipes · British · Side Dishes
Mushy Peas
One serving has 151 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin K (56%), thiamin (43%), vitamin C (43%), manganese (35%), fiber (28%) and vitamin A (27%). Ready in 13 minutes.
- Preparation: 5 min
- Cooking: 8 min
- Makes: 1 serving (214 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 180 g Peas, green, frozen
- 30 g Water
- 3 g Sugar
- 0.2 g Mint, dried
- 0.5 g Salt
Method
- Cook the frozen peas in the water in a covered pan over medium heat for 5-6 minutes until fully tender.
- Drain briefly, keeping a little of the cooking liquid.
- Mash roughly with a fork or potato masher, keeping some texture rather than making it perfectly smooth, adding a splash of the reserved liquid if needed.
- Stir in the sugar, mint and salt to taste, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 151 kcal | 7% |
| Carbohydrates | 27.6 g | |
| Water | 174 mL | |
| Fiber | 8.2 g | 28% |
| Protein | 9.4 g | 20% |
| Tryptophan | 0.07 g | |
| Threonine | 0.35 g | |
| Isoleucine | 0.34 g | |
| Leucine | 0.56 g | |
| Lysine | 0.55 g | |
| Methionine | 0.14 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.35 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.41 g | |
| Histidine | 0.18 g | |
| Fat | 0.73 g | |
| Monounsaturated | 0.06 g | |
| Polyunsaturated | 0.32 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.26 g | |
| Saturated | 0.12 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 43.6 mg | 4% |
| Copper | 0.23 mg | 26% |
| Iron | 2.9 mg | 16% |
| Magnesium | 48.3 mg | 16% |
| Manganese | 0.63 mg | 35% |
| Phosphorus | 148 mg | 21% |
| Potassium | 279 mg | 6% |
| Selenium | 3.4 µg | 6% |
| Sodium | 390 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.99 mg | 20% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 96.5 µg | 24% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 48.6 mg | 11% |
| Vitamin A | 186 µg | 27% |
| Vitamin C | 32.4 mg | 43% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.04 mg | 0% |
| Vitamin K | 50.2 µg | 56% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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