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Apulian Cooking
Fresh peas
Lots of vitamins and the taste of Spring
They have great nutritional value and are an excellent source of calcium, phosphorous, vitamins and fibre.
They are best eaten with cereals (bread, pasta and rice)
by Novella Pranzo
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Fresh peas in the pod. Photo by Dario Ersetti

Pea soup


4 servings:


- 1 kg of fresh peas

- 1 large Barletta onion

- 2 eggs, beaten

- 200 cc of extra virgin olive oil

- parsley

- salt

- pepper

- freshly made croutons, fried in olive oil


Nutrition facts per serving:

(With fried croutons)


- energy: 716 Kcal

- protein: 26 g

- lipids: 42 g

- glucides: 62.5 g

- sugars: 11.5 g

- fibre: 15 g 


(With baked croutons)


- energy: 491 Kcal

- protein: 26 g

- lipids: 17 g

- glucides: 62.5 g

- sugars: 11.5 g

- fibre: 15 g 


      Compliments to our chef! This month he suggests a tasty dish which is energy-packed, and above all, cheap: a classic main dish.

      Fresh peas, like all legumes, have a high protein content (6-7 grams per 100 grams of product), but they are vegetable proteins, that is, at low biological power. In fact, to integrate a shortage of amino-acids, we have to introduce cereal proteins into the diet (in the form of croutons), a simple way to optimize the use, on the part of our organisms, of the proteins present in the peas.

      A food with great nutritional power, fresh peas are rich in vitamin B1 (thiamine), very useful in combating stress and recommended to women to contrast the negative effects of the menopause.

      Some methods of preserving peas can however, reduce their properties, so the best thing to do is to take advantage of this period in which we can find them fresh, at the market. And consume them within the shortest time possible, without letting them lie around for days in the fridge.

      Fresh peas are an excellent source of calcium (of all vegetables, legumes are richest in protein) and in phosphorous, which facilitates the stabilisation of calcium in bones and nourishes our nerve calls. They are also a good source of iron, vitamin C and carotenoids and have a remarkable vitamin B group content.

      Like all legumes (excluding soya because it is rich in precious poly-unsaturated fats) they have a very small fat content and are recommended in low-fat diets. They are able to satisfy your appetite because of the high fibre content which also helps to prevent and improve pathological conditions and others, such as lipid imbalance, chronic constipation, weight and obesity problems, diabetes, atherosclerosis and many other illnesses.

      A food which is good for you, and a dish which tastes of Spring.

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