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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.
Pureed Sweet Peas Prep and Cook Time: 15-20 minutes



  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

Nutritional Profile

Pureed Sweet Peas
1.00 serving
(194.84 grams)
Calories: 229








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
Calories: 229

World's Healthiest
Foods Rating
vitamin B10.80 mg675.2very good
vitamin E9.33 mg (ATE)624.9very good
copper0.52 mg584.5very good
manganese0.96 mg423.3good
vitamin C29.18 mg393.1good
phosphorus256.96 mg372.9good
fiber9.28 g332.6good
folate123.82 mcg312.4good
pantothenic acid1.46 mg292.3good
selenium13.75 mcg252.0good
magnesium104.62 mg252.0good
protein12.16 g241.9good
vitamin B60.39 mg231.8good
vitamin B33.35 mg211.6good
iron3.59 mg201.6good
zinc2.18 mg201.6good
molybdenum8.57 mcg191.5good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Pureed Sweet Peas

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