Sugar Snap Peas

• Sarah Curran, Family and Community Health Sciences Educator, Cooperative Extension of Warren County
• Alexandra Grenci, Family and Community Health Sciences Educator, Cooperative Extension of Hunterdon County

Nutrition and Health Benefits

Sugar snap peas are naturally low in calories. They are high in fiber, which is important for digestion, weight management, and heart health. They are also an excellent source of immune supporting vitamin C and rich in vitamins A and K, and iron.

Harvest and Storage

Pick snap peas when pods have started to fatten, but before seeds really swell. If left on the vines too long, the exterior pods of snap peas will become too fibrous to eat. Store snap peas in a plastic bag in the crisper section of the refrigerator and use within two to three days.

Preparation and Preservation

Sugar snap peas are delicious raw, tossed in a salad, or served as a snack, but can also be enjoyed sautéed, steamed, or pan grilled.
Sugar snap peas can be preserved by freezing:

1. Blanch clean, trimmed snap peas in boiling water for 2 minutes.
2. Cool, drain, and package leaving ½ inch headspace.
3. Seal and freeze in freezer bags or containers.
4. Store at or below 0°F for up to one year.

Healthy Recipes

1. Grilled Sugar Snap Peas Recipe
2. Spring Salad With Sugar Snap Peas Recipe
3. Sugar Snap Peas Three Ways Video

Fun Family Activities

1. From Our Farms Family Fun Page Peas (PDF)
2. Plant a Snack Garden including snap peas, carrots, cherry tomatoes, and cucumbers that can be picked, washed, and eaten straight from the garden with little or no preparation.
3. Sugar Snap Bugs, Boats, and Butterflies (from Super Healthy Kids)

Related Resources

1. Quick and Easy Ways to Eat More Fruits and Vegetables
2. Choose Green Foods Everyday Video

May 2020