Minted peas under oil

Minted Peas

Serves 4-6

  • 4-6 big handfuls fresh or frozen peas

  • 1 small bunch fresh mint

  • sea salt

  • freshly ground black pepper

  • juice of or a swig of red or white vinegar 1 lemon

  • 200 ml good-quality extra virgin olive oil

Add the peas to a cold pan. Put the small bunch of mint on top of the peas, then boil the kettle. Pour just enough boiling water over the peas and mint to cover them, then put the pan on a high heat with a lid on. Bring back to the boil and cook until the peas are just perfect and tender – this should only be a couple of minutes. Immediately drain in a colander, then place the peas and mint into a salad-type bowl. Sprinkle with a little sea salt and freshly ground black pepper and a good squeeze of lemon juice or a swig of good-quality red or white wine vinegar. Cover the peas and mint with the olive oil (it's important to use the best you can get, as the better the quality, the better the dish) and mix around. Put to one side for half an hour, after which the flavours will really have started to develop.



There are so many things you can serve these peas with: from grilled fish to bruschetta or crostini, roasted or grilled lamb cutlets or pork, or served next to a hearty roast chicken. It's always exciting to see lovely green peas under golden green oil.

Nutritional Information

Minted peas under oil

Italian-style peas, perfect for summer

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Try these minted peas as a cold side dish when it's hot – they're lovely on bruschetta too
Serves 4-6
40m
Super easy
Print this recipe
Method

This is a fantastic way of cooking peas. In Italy it's known as sott'olio, which literally means 'under oil', and generally, when served in this way, they will be cool or at room temperature, as it's a summer dish. You may think I'm being over-generous with the amount of oil, but just go with me!

Add the peas to a cold pan. Put the small bunch of mint on top of the peas, then boil the kettle. Pour just enough boiling water over the peas and mint to cover them, then put the pan on a high heat with a lid on. Bring back to the boil and cook until the peas are just perfect and tender – this should only be a couple of minutes. Immediately drain in a colander, then place the peas and mint into a salad-type bowl. Sprinkle with a little sea salt and freshly ground black pepper and a good squeeze of lemon juice or a swig of good-quality red or white wine vinegar. Cover the peas and mint with the olive oil (it's important to use the best you can get, as the better the quality, the better the dish) and mix around. Put to one side for half an hour, after which the flavours will really have started to develop.

There are so many things you can serve these peas with: from grilled fish to bruschetta or crostini, roasted or grilled lamb cutlets or pork, or served next to a hearty roast chicken. It's always exciting to see lovely green peas under golden green oil.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 103
    5%
  • Carbs 6.6g
    3%
  • Sugar 1.4g 2%
  • Fat 5.9g 8%
  • Saturates 0.9g 5%
  • Protein 4.3g 10%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 4-6 big handfuls fresh or frozen peas

  • 1 small bunch fresh mint

  • sea salt

  • freshly ground black pepper

  • juice of or a swig of red or white vinegar 1 lemon

  • 200 ml good-quality extra virgin olive oil