Peas are a versatile and nutrient‑rich vegetable that can transform any meal. When cooked in a microwave, peas retain their bright green color, crisp texture, and sweet flavor while you save time and energy. This article explores three simple, delicious mic‑cooked pea recipes—Savory Herb Peas, Fresh Pea & Lemon Salad, and Creamy Pea & Sweet Corn Mash—each with precise ingredient measurements to help you achieve perfect results every time.
Why Microwaved Peas Work
The high‑frequency waves of a microwave heat food by exciting water molecules, which means peas can cook quickly while preserving both flavor and nutrients. Unlike stovetop boiling, microwaving reduces nutrient loss and eliminates the need for excess water. Ready in under five minutes, microwaved peas make for an ideal side, snack, or base for numerous dishes.
Recipe 1: Savory Herb Peas
Ingredients:
- Frozen peas – 200 g
- Olive oil – 10 g
- Garlic cloves, minced – 5 g
- Fresh parsley, chopped – 5 g
- Lemon zest – 1 g
- Salt – 1 g
- Black pepper – 0.5 g
Method: Place peas in a microwave‑safe bowl, drizzle with olive oil, and fold in minced garlic. Microwave on high for 3–4 minutes or until heated through. Stir in lemon zest, salt, pepper, and fresh parsley. Serve immediately for a fragrant, protein‑rich side.
Recipe 2: Fresh Pea & Lemon Salad
Ingredients:
- Frozen peas – 150 g
- Orange zest – 2 g
- Orange juice – 30 g
- Red onion, thinly sliced – 20 g
- Olive oil – 10 g
- Salt – 1 g
- Black pepper – 0.5 g
Method: Microwave the peas for 2–3 minutes, then drain excess moisture. Toss peas with orange zest, juice, onion, olive oil, salt, and pepper. This bright, tangy salad pairs well with grilled chicken or as a vegan main dish when served over quinoa.
Recipe 3: Creamy Pea & Sweet Corn Mash
Ingredients:
- Frozen peas – 150 g
- Sweet corn kernels (frozen) – 100 g
- Butter – 10 g
- Greek yogurt (plain) – 20 g
- Salt – 1 g
- Black pepper – 0.5 g
Method: Combine peas and corn in a microwave-safe container and cook on high for 4 minutes. Drain and blend with butter and yogurt until smooth. Season with salt and pepper. This velvety mash is a comforting side for any meal and works wonderfully for picky eaters.
Nutritional Insights
Microwaved peas are a powerhouse of fiber, vitamin C, folate, and plant‑based protein. By using minimal oil and no added sugar, these recipes remain low in calories while high in satiety. They are 100% vegetarian, making them suitable for vegan diets once dairy is omitted.
Tips for Perfect Microwaved Peas
- Use a lid or microwave‑safe cover to trap steam and ensure even cooking.
- Stir halfway through cooking to prevent cold spots.
- Adjust cooking time if your microwave wattage is higher or lower than 1000 W.
- For a crisp finish, sauté the microwaved peas briefly in a hot pan before serving.
Whether you’re a busy professional, a student, or a home cook looking for convenience, microwaved peas offer a quick, tasty, and nutritious option that can elevate any menu. Experiment with herbs, zest, or seasonings to keep these recipes fresh and exciting.