Healthy Mediterranean Peas with Olive Oil Recipe

Peas with olive oil is a traditional dish commonly enjoyed in Mediterranean cuisines. The main ingredients are peas, olive oil, onions, and fresh dill. It is typically served cold and is a delightful, nutritious vegetable dish.

Ingredients for Peas with Olive Oil Recipe:

• 500 grams of fresh peas (you can also use frozen)
• 1 large onion
• 1/2 teacup of olive oil
• 1 teaspoon of sugar
• Salt (to taste)
• Half a bunch of fresh dill
• 1 cup of water

Peas with Olive Oil Recipe Preparation:

1. Preparation:
   • Finely chop the onion.
   • Finely chop the dill.
   • Heat the olive oil in a large pot.
   • Add the chopped onion and sauté until it becomes translucent.
   • Add the peas to the pot and mix them well with the onions.
   • Add the sugar and salt.
   • Pour in 1 cup of water, ensuring the peas are covered.
   • Cover the pot and let it simmer on low heat until the peas are tender (about 20-25 minutes).
   • Stir occasionally to ensure even cooking.
2. Serve:
   • Remove the pot from heat and let it cool.
   • Sprinkle with chopped dill.
   • Serve your olive oil peas at room temperature or chilled.

Health Benefits:

The Role of Olive Oil in Peas with Olive Oil Recipe:

• Heart Health: Olive oil contains monounsaturated fats that can help lower LDL (bad) cholesterol levels, thereby protecting heart health.
• Antioxidant Source: It is rich in polyphenols, which combat free radicals, prevent cell damage, and delay signs of aging.

Nutritional Value of Peas:

• High Fiber Content: Peas support digestion and help regulate bowel movements due to their high fiber content.
• Protein Source: Peas are a good source of plant-based protein, essential for body repair and muscle growth.
• Rich in Vitamins and Minerals: Peas contain vitamins A, C, K, and several B vitamins, along with minerals like iron and magnesium.

Benefits of Dill:

• Digestive Health: Dill has been traditionally used to aid digestion and reduce flatulence.
• Anti-inflammatory Properties: Dill contains anti-inflammatory compounds that can help reduce inflammation in the body.

Serving Suggestions:

Presentation:

• Garnish: For added flavor and visual appeal, serve the dish garnished with additional fresh dill.
• Lemon Slices: Accompany the dish with a few lemon slices to enhance both the taste and the presentation.
• Yogurt: A side of yogurt complements the dish and aids in digestion.

Practical Tips About Peas with Olive Oil Recipe:

• Advance Prep: Cut the onions and dill in advance to shorten the preparation time.
• Refrigeration: Store the cooked dish in the refrigerator for a few days and serve cold. This makes it a convenient option for busy days.
• Spices: To enhance the flavor, add black pepper or red pepper flakes to the recipe.
• Additional Vegetables: Add other vegetables like carrots or potatoes to create different flavors.