When I am in the mood for quick vegetarian protein, I turn to frozen green peas!
Each 1/2 cup contains only 60 calories, nearly 9 grams of protein and close to 4 grams of heart healthy fiber. Did you know that over 75% of the fiber in frozen green peas are water soluble, making them extra good for you? Water soluble fiber is documented for being able to lower the body's bad cholesterol, while leaving the good cholesterol untouched. This means you get to improve your good to bad cholesterol ratios, while digging into an comfort food! Your cardiologist and your heart will both thank you for this.
This recipe combines two of my favorite foods: peas and pumpkin! Both are simple yet super flavorful and healthy foods, filled with complex carbohydrates and natural sweetness. It ideally requires a little baking time, but at the end of the recipe, I've provided an alternative variation to cooking it so that you can save a little more time.
Happy cooking!
Each 1/2 cup contains only 60 calories, nearly 9 grams of protein and close to 4 grams of heart healthy fiber. Did you know that over 75% of the fiber in frozen green peas are water soluble, making them extra good for you? Water soluble fiber is documented for being able to lower the body's bad cholesterol, while leaving the good cholesterol untouched. This means you get to improve your good to bad cholesterol ratios, while digging into an comfort food! Your cardiologist and your heart will both thank you for this.
This recipe combines two of my favorite foods: peas and pumpkin! Both are simple yet super flavorful and healthy foods, filled with complex carbohydrates and natural sweetness. It ideally requires a little baking time, but at the end of the recipe, I've provided an alternative variation to cooking it so that you can save a little more time.
Happy cooking!
INGREDIENTS
(4 for a main course, 6 as a side dish)
Frozen Peas - 3 cups
Pumpkin - 1/2 medium sized
Olive oil - 1/2 tablespoon
Sea salt - small pinch
Pepper - to taste
Rosemary - 2 sprigs, leaves removed, roughly chopped
Lemon rind - from 1/2 lemon, chopped
Feta or cheese - 2 tablespoons (optional)
Dressing
Extra virgin olive oil - 2 tablespoons
Hazelnut oil - 1 tablespoon
Water - 2 tablespoons
Garlic - 1 clove, minced
Balsamic vinegar - 1 tablespoon
Seasalt - 1/2 teaspoon
Organic brown sugar - 1 teaspoon
(4 for a main course, 6 as a side dish)
Frozen Peas - 3 cups
Pumpkin - 1/2 medium sized
Olive oil - 1/2 tablespoon
Sea salt - small pinch
Pepper - to taste
Rosemary - 2 sprigs, leaves removed, roughly chopped
Lemon rind - from 1/2 lemon, chopped
Feta or cheese - 2 tablespoons (optional)
Dressing
Extra virgin olive oil - 2 tablespoons
Hazelnut oil - 1 tablespoon
Water - 2 tablespoons
Garlic - 1 clove, minced
Balsamic vinegar - 1 tablespoon
Seasalt - 1/2 teaspoon
Organic brown sugar - 1 teaspoon
PREPARATION
Heat oven to 180 Celsius / 350 Fahrenheit
A) Peas and Pumpkin
Peas - rinse peas in water till defrosted. Set aside
Pumpkin - cut into 8 wedges, remove skin. Toss in olive oil, salt and pepper.
Heat a frying pan. Add 4 wedges and sear on high heat for 1 minute. Turn over using tongs. Repeat one more time till skin is slightly blistered, browned. Repeat with remaining wedges.
In a baking dish or pan, add arrange pumpkin wedges. Evenly distribute peas among the pumpkin.
Rosemary and lemon zest - scatter evenly over dish
If using cream or feta cheese -- distribute in small chunks across the dish.
B) Dressing
Combine all ingredients into a jam jar. Close lid and shake till thoroughly mixed.
C) Bake through and serve
Drizzle 3 table spoons over the dish.
Transfer to the medium rung of the oven. Bake for 15-20 minutes.
Remove and drizzle remaining dressing over the dish. Serve hot.
Heat oven to 180 Celsius / 350 Fahrenheit
A) Peas and Pumpkin
Peas - rinse peas in water till defrosted. Set aside
Pumpkin - cut into 8 wedges, remove skin. Toss in olive oil, salt and pepper.
Heat a frying pan. Add 4 wedges and sear on high heat for 1 minute. Turn over using tongs. Repeat one more time till skin is slightly blistered, browned. Repeat with remaining wedges.
In a baking dish or pan, add arrange pumpkin wedges. Evenly distribute peas among the pumpkin.
Rosemary and lemon zest - scatter evenly over dish
If using cream or feta cheese -- distribute in small chunks across the dish.
B) Dressing
Combine all ingredients into a jam jar. Close lid and shake till thoroughly mixed.
C) Bake through and serve
Drizzle 3 table spoons over the dish.
Transfer to the medium rung of the oven. Bake for 15-20 minutes.
Remove and drizzle remaining dressing over the dish. Serve hot.
| D) Variations If you are crunched for time
If you want extra texture or a spicy flavor burst
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