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Pureed Sweet Peas

This is a unique way to enjoy green peas that makes a great substitute for mashed potatoes and provides you with extra flavor and nutrition at the same time. And one serving contains 53% of the Daily Value (DV) for thiamin, 48% DV for vitamin C and 48% DV for vitamin E. Enjoy!

Prep and Cook Time: 15-20 minutes Ingredients: 8 oz frozen peas 1 medium onion, chopped 2 medium cloves garlic, chopped 1 + 2 TBS chicken or vegetable broth 2 TBS sunflower seeds 1 TBS minced fresh herbs such as mint, basil, chervil, or parsley salt and white pepper to taste

Directions:

1. Chop onions and garlic and let sit for 5 minutes to help bring out their health-promoting properties.
2. Heat 1 TBS broth in a 10-inch stainless steel skillet. Healthy Sauté onion in broth over medium heat for 4 minutes, stirring frequently, until translucent. Add garlic and sauté for another minute.
3. Add 2 TBS broth, peas, and herbs and cook until tender, about 3 more minutes. Puree in blender with sunflower seeds. Season with salt and pepper and serve.

   Serves 2

Healthy Cooking Tips:

Make sure you blend peas well, stopping the blender periodically to scrape the sides with a rubber spatula. You want the sunflower seeds to become well ground. They add a lot of body to the puree of peas and it's important to have them be nice and smooth. Choose the herbs you want to use depending upon your personal taste and the other dishes that this recipe will be accompanying.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Pureed Sweet Peas is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Pureed Sweet Peas 1.00 serving 194.84 grams 228.90 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin B1 (thiamin) 0.80 mg 53.3 4.2 very good vitamin C 29.18 mg 48.6 3.8 very good manganese 0.96 mg 48.0 3.8 very good vitamin E 9.33 mg 46.6 3.7 very good dietary fiber 9.28 g 37.1 2.9 good tryptophan 0.11 g 34.4 2.7 good folate 123.82 mcg 31.0 2.4 good magnesium 104.62 mg 26.2 2.1 good copper 0.52 mg 26.0 2.0 good phosphorus 256.96 mg 25.7 2.0 good protein 12.16 g 24.3 1.9 good vitamin A 1123.28 IU 22.5 1.8 good iron 3.59 mg 19.9 1.6 good selenium 13.75 mcg 19.6 1.5 good vitamin B6 (pyridoxine) 0.39 mg 19.5 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Pureed Sweet Peas

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