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The benefit of pea microgreens is that it saturates the body with many vitamins and easily digestible protein. The product can be used as a side dish or as a decoration for dishes. Culture care is minimal, it is completely undemanding, it grows in a very fast time.
Green pea sprouts are not only useful, but also an integral part of proper and dietary nutrition.
Composition and calorie content of pea microgreens
Pea microgreens and their health benefits are invaluable. The germinated seeds of the culture contain almost all vitamins: C, PP, groups B, A, E, as well as minerals – phosphorus, manganese, iron, potassium, iodine, calcium, copper, magnesium. The product contains beta-carotene, folic acid, carotenoids. Contains useful enzymes, chlorophyll, antioxidants. The nutritional value per 100 g is:
- caloric content – 31 kcal;
- proteins – 3-5 g;
- carbohydrates – 1,4 g;
- fats – 0,8 g.
Benefits of Pea Microgreens
Due to the high amount of vitamins, the benefits of pea microgreens are as follows:
- providing the body with energy;
- normalization of blood pressure;
- maintaining immunity;
- reducing the risk of cardiovascular disease;
- participation in the process of hematopoiesis;
- prevention of blood clots;
- providing antibacterial and anticancer effects;
- ensuring the proper functioning of all body systems;
- elimination of toxins.
In addition, regular consumption of microgreens is beneficial for the digestive system, strengthens intestinal motility, and prevents aging of the walls of blood vessels.
All parts of the plant are beneficial, they are used in food completely.
Contraindications and harm to microgreens
The product has practically no contraindications. The only thing that can prevent the consumption of healthy microgreens is an individual intolerance in the form of an allergic reaction. Most often, it manifests itself as a skin rash, less often leads to swelling of the larynx, diarrhea, nausea and vomiting. But it should be noted that such cases are extremely rare.
What kind of peas do you need to germinate microgreens
Germination of peas for microgreens will give the best results if specialized commercial seeds are used as planting material. They can be purchased at almost all garden stores. Seeds for microgreens do not undergo chemical treatments to protect against diseases and are as useful as possible.
How to grow pea microgreens at home
Pea microgreens are easy to grow on your own. This is done both traditionally, using moist soil, and on a special substrate.
When growing on soil, proceed as follows:
- Soak the purchased planting material for 2-3 hours in a solution of hydrogen peroxide (15 ml per 200 ml of water).
- Pour soil for seedlings into a container with a layer of 3-4 cm, moisten it with a spray bottle.
- Densely spread the seeds on the surface, sprinkle with earth, moisten.
- Cover the landing with a transparent material, put on a light windowsill.
- When useful sprouts appear, remove the shelter, moisten the seedlings twice a day.
Pea microgreens are a complete plant harvested at an early stage, not germinated seeds
How to grow pea microgreens without soil
At home, you can plant peas on microgreens not only in the ground, but also without it, for example, using a hydroponic method. To do this, in addition to the planting material of a useful crop, you will need a special germinator. It is a container with a mesh insert on which seeds are laid out, and water is poured into the pan every day.
Also, artificial or organic materials are used as a substrate for pea microgreens:
- paper;
- cotton wool;
- linen rugs;
- vermiculite;
- gauze;
- coconut fibre.
The substrate is laid before sowing in a tray and moderately watered. Then the planting material is laid out on it in one layer, covered with a film. When the pea seeds hatch, the shelter is removed and the container is exposed to light. Watering is carried out twice a day, by spraying.
After 10-12 days, healthy greens will be ready for cutting. It is better to use it fresh or store it in the refrigerator for no longer than three days.
Pea microgreens grown without soil, clean, can be eaten without washing
Recipes dishes with microgreens
Delicate, juicy, healthy pea microgreens have a slightly sweet taste with a subtle hint of nuts. In cooking, both leaves and stems with tendrils of the plant are used, the former are more crispy and tender, the latter are denser, but juicier.
Recipes with pea microgreens are simple, do not require long-term heat treatment, so the benefits of the product are preserved to a greater extent. Among the most popular treats are fitness salads, diet soups and vegetable smoothies.
Vegetable smoothie with pea microgreens
Despite its simplicity, the drink is very nutritious and healthy.
Products for cooking:
- pea microgreens – 1 tbsp. l.;
- cucumber – 1 pc.;
- vegetable milk – 200 ml.
Technological process:
- Rinse cucumber and microgreens under running water.
- Place all products in a blender and beat finely.
The cocktail is perfect for those who follow the figure and dream of becoming slimmer.
Salad Masa-Barmasa
A tasty and healthy dish that can be served at the festive table.
Ingredients:
- pea sprouts – 1 tbsp. l.;
- asparagus – 4 stalks;
- sea scallops – 3 pcs.;
- zucchini – 1 pcs.;
- cherry tomatoes – 4 pcs.;
- lemon juice – 10 ml;
- furikake seasoning – 2 tsp;
- olive and vegetable oil – 10 ml each.
Preparation:
- Wash vegetables and microgreens.
- Remove the skin and core from the zucchini, cut the flesh into slices.
- Peel the asparagus stalks, cut into 4 cm long cuttings.
- Chop the tomatoes into rings.
- Blanch zucchini for two minutes, asparagus for four minutes.
- Place vegetables in cold water for a couple of minutes.
- Quickly fry the scallops, hold them under the lid for a few minutes.
- Warm up zucchini with asparagus, put on a dish, put scallops, tomatoes on top, pour over lemon juice and olive oil, add microgreens and spices.
Salad of vegetables and scallops is not only healthy, but also nutritious
Creamy green pea soup with microgreens
A simple, light, healthy first course with a creamy silky taste.
Composition:
- green peas – 0,5 kg;
- cream – 100 ml;
- bow – 1 head;
- garlic – 1 tooth;
- cilantro – a bunch;
- vegetable broth – 0,5 l;
- olive oil – 30 ml;
- pea microgreens – 2 tbsp. l.
Technology:
- Peel the onion and garlic, finely chop, sauté for five minutes, add green peas and fry all the products for another couple of minutes.
- Place the vegetable frying in the broth, cook for ten minutes.
- Sprinkle with chopped cilantro and peas.
- Beat the mixture with a blender until puree.
- Pour in the cream, bring to a boil.
To make the dish even healthier, you can decorate it with sprouts of a young culture.
Conclusion
The benefits of pea microgreens for the body are quite large. The product has a very rich composition and an interesting taste. Dishes with it can be consumed at any age, during a diet, healthy eating or fasting.
