Use frozen peas and beans to make a range of quick and nutritious vegetable dishes.
1. Pea fritters
Replace the corn in your favourite fritter recipe with the same quantity of frozen peas. For extra flavour, add chopped fresh mint and chilli. A little crumbled reduced-fat feta is a nice addition, too.
2. Pea puree
For 4 servings, combine 2 cups defrosted peas with 1/2 cup reduced-salt chicken stock, a few mint leaves and 1/4 cup grated parmesan. Season with cracked black pepper and blend until smooth. Warm, then serve with steak, lamb roast or chicken
3. Pea and potato mash
Add frozen peas into your mashed potato to add colour and an effortless extra serve of vegetables.
4. Broad bean toss
Microwave frozen broad beans according to packet instructions. Remove pods and combine with lemon zest, rocket leaves, cherry tomatoes, a reduced-fat vinaigrette and some chilli flakes for a delicious, nutrient-packed side dish.
5. Pea and parmesan dip
Boil frozen peas in water until bright green and tender. Purée in a blender with a little extra-virgin olive oil, pepper and a little grated parmesan cheese. Add pine nuts and chopped fresh mint if desired. Serve as a dip with vegetable crudités and crackers.
6. Prawn and pea pesto pasta
Cook pasta of your choice, and add frozen peas in the last few minutes of cooking. Drain and toss with grilled prawns, chopped cherry tomatoes and fresh basil. Garnish with grated parmesan, cracked black pepper and a little olive oil.
7. Braised peas with mint and bacon
Cook frozen peas slowly in salt-reduced chicken or vegetable stock, until they are very tender (about 10 minutes). Add a little cooked 97% fat-free ham and some chopped mint. Serve as a side dish with fish or chicken.
8. Broad beans with soy and ginger
Stir-fry 2 cups of defrosted broad beans with a tablespoon each of grated ginger and garlic and a chopped spring onion. Remove from heat then add a small dash of soy sauce, toss to combine and serve with grilled meat or seafood for extra nutrients.
9. Quick pea and ham soup
Spray a pot with oil and gently cook 1 chopped onion and 1 clove crushed garlic. Add 3 slices chopped ham, then sauté for 1 minute. Add 4 cups salt-reduced chicken stock and 3 cups frozen peas. Simmer gently for 5 minutes. Add 4 cups baby spinach leaves and allow to wilt. Remove from heat and puree in food processor. Garnish with reduced-fat sour cream and freshly ground black pepper.
10. Potato and bean salad
Make a different kind of potato salad and increase your vegie count at the same time by adding shelled broad beans and peas. Add lots of mint and fresh basil into the dressing – or for a different dressing altogether, combine a little olive oil, vinegar, and oregano.