Content
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. Care for the crop is minimal, it is completely undemanding, and grows in a very fast time.
Green pea sprouts are not only healthy, but also an integral part of proper and dietary nutrition.
Composition and calorie content of pea microgreens
Pea microgreens and their beneficial properties are invaluable. The sprouted seeds of the crop 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, and carotenoids. Contains beneficial enzymes, chlorophyll, antioxidants. Nutritional value per 100 g is:
- calorie content – 31 kcal;
- proteins – 3-5 g;
- carbohydrates – 1.4 g;
- fats – 0.8 g.
Beneficial properties of pea microgreens
Due to the large 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 diseases;
- participation in the process of hematopoiesis;
- preventing blood clots;
- providing antibacterial and anticancer effects;
- ensuring the proper functioning of all body systems;
- removal of toxins.
In addition, regular consumption of microgreens is beneficial for the functioning of the digestive system, strengthens intestinal motility, and prevents the aging of blood vessel walls.
All parts of the plant are beneficial; they are used in food in their entirety.
Contraindications and harm to microgreens
The product has virtually no contraindications. The only thing that can prevent the consumption of healthy microgreens is individual intolerance in the form of an allergic reaction. Most often it manifests itself as a skin rash, less often it leads to swelling of the larynx, diarrhea, nausea and vomiting. But it should be noted that such cases are extremely rare.
What peas are needed to sprout microgreens?
Germinating peas for microgreens will give better results if you use specialized purchased seeds 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 healthy as possible.
How to grow pea microgreens at home
Pea microgreens are easy to grow yourself. This is done both traditionally, using moist soil, and on a special substrate.
When growing in 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 a 3-4 cm layer of soil for seedlings into the container and moisten it with a spray bottle.
- Spread the seeds thickly on the surface, sprinkle with soil, and moisten.
- Cover the plantings with transparent material and place them on a light windowsill.
- When useful shoots appear, remove the cover and moisten the shoots twice a day.
Pea microgreens are a full-fledged plant collected at an early stage, and not sprouted seeds
How to grow pea microgreens without soil
At home, you can plant peas on microgreens not only in the soil, but also without it, for example, using the hydroponic method. To do this, in addition to planting material for a useful crop, you will need a special germinator. It is a container with a mesh liner on which the seeds are laid out, and water is poured into the tray every day.
Also, artificial or organic materials are used as a substrate for pea microgreens:
- paper;
- cotton wool;
- linen rugs;
- vermiculite;
- gauze;
- coconut fiber.
The substrate is placed in a tray before sowing and watered moderately. Then the planting material is laid out on it in one layer and covered with film. When the pea seeds hatch, remove the cover and expose the container to the light. Watering is carried out twice a day by spraying.
In just 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 are clean and can be eaten without washing.
Recipes with microgreens
Tender, juicy, healthy pea microgreens have a slightly sweet taste with a faint hint of nut. In cooking, both leaves and stems with tendrils of the plant are used, the former are crispier and more 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 watch their figure and dream of becoming slimmer
Masa Barmas Salad
A tasty and healthy dish that can be served at the holiday table.
Ingredients:
- pea sprouts - 1 tbsp. l.;
- asparagus – 4 stalks;
- scallops – 3 pcs.;
- zucchini – 1 pc.;
- 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 and cut the pulp into slices.
- Peel the asparagus stalks and cut them into 4 cm long cuttings.
- Chop the tomatoes into rings.
- Blanch the zucchini for two minutes and the asparagus for four minutes.
- Place vegetables in cold water for a couple of minutes.
- Quickly fry the scallops and keep them covered for a few minutes.
- Heat the zucchini with asparagus, place on a plate, place scallops and tomatoes on top, pour over lemon juice and olive oil, add microgreens and spices.
Vegetable and scallop salad is not only healthy, but also nutritious
Creamy green pea soup with microgreens
A simple, light, healthy first course with a creamy, silky taste.
Compound:
- green peas – 0.5 kg;
- cream – 100 ml;
- onion – 1 head;
- garlic – 1 clove;
- cilantro - a bunch;
- vegetable broth – 0.5 l;
- olive oil – 30 ml;
- pea microgreens – 2 tbsp. l.
Technology:
- Peel the onion and garlic, chop finely, sauté for five minutes, add green peas and fry all the ingredients for another couple of minutes.
- Place the roasted vegetables in the broth and cook for ten minutes.
- Sprinkle with chopped cilantro and peas.
- Beat the mixture with a blender until pureed.
- Pour in the cream and bring to a boil.
To make the dish even healthier, you can decorate it with sprouts of a young crop
Conclusion
The benefits of pea microgreens for the body are quite great. The product has a very rich composition and interesting taste. Dishes with it can be consumed at any age, during a diet, healthy eating or fasting.
