Air-Frying Sugar Snap Peas: Quick, Easy, And Healthy!

Sugar snap peas are a delicious and healthy snack, packed with vitamins and fibre. They can be enjoyed raw, but if you're looking to cook them, an air fryer is a great option. Air fryers are perfect for quick and easy cooking, and they give snap peas a nice nutty roasted flavour. The pods are edible, so there's no need to shell them, and they can be tossed in a variety of seasonings and spices to add a little extra crunch and flavour.

Air fryer temperature and timing

The ideal temperature for cooking sugar snap peas in an air fryer is around 400° F. However, the temperature and timing may vary slightly depending on the size, brand, and model of your air fryer. It is recommended to adjust the temperature and timing accordingly to ensure perfect results.

When cooking sugar snap peas in an air fryer, the timing ranges from 4 to 12 minutes. The shorter cooking time of 4 to 5 minutes is recommended by some sources to achieve barely tender peas. This shorter cooking time is ideal for those who prefer their snap peas with a slight crunch, maintaining their bright green color. Overcooking the peas can result in a soggy and bitter texture.

On the other hand, cooking times of 7 to 9 minutes are suggested by several sources. This longer cooking time allows the snap peas to develop fragrant, caramelized spots, indicating that they are cooked through. It is important to shake the basket halfway through the cooking process to ensure even cooking.

Additionally, one source recommends cooking the snap peas at 400° F for 12 minutes, resulting in slightly wilted peas with some caramelized areas. This longer cooking time may be suitable for those who prefer their snap peas more well-done.

It is worth noting that the cooking time may vary depending on the quantity of snap peas being cooked and the specific model of the air fryer. It is always a good idea to keep an eye on the snap peas during the cooking process to prevent overcooking and maintain their desirable texture.

Seasoning and toppings

Sugar snap peas are a delicious and healthy snack, perfect for when you're craving something crunchy. They are low in calories but high in fibre, vitamins, protein, vitamin C, iron, calcium, and potassium.

When it comes to seasoning and toppings, there are a variety of options to choose from. The most popular choice seems to be a simple mix of olive oil, salt, and pepper. You can also add some minced garlic or garlic powder to the mix for a more complex flavour. If you're feeling adventurous, try adding some red pepper flakes, sliced jalapeños, or other chillies to give your peas some heat.

For a more well-rounded flavour, you can toss your peas in teriyaki sauce before air frying them. This will give your peas a sweet and savoury taste, and it pairs well with the sesame seeds that are often used as a topping. If you want to make your own sauce, a simple mixture of olive oil, sesame oil, and a pinch of salt is a great option.

If you're looking for something cheesy, sprinkle some Parmesan cheese on top of your peas after they've finished cooking. This will add a nice salty, nutty flavour to your snack.

Finally, a squeeze of lemon juice can add a bright, fresh touch to your dish. This is a great option if you're looking for something light and refreshing.

Remember, the key to successful air-fried sugar snap peas is to avoid overcooking them. You want them to maintain their bright green colour and have a nice crunch.

Nutritional value

Sugar snap peas are a cross between snow peas and garden peas. They are naturally sweet and low in calories. They can be eaten raw or cooked, with the pods, which are edible, adding a nice crunch to your meal.

Sugar snap peas are a great source of vitamin C, vitamin K, iron, calcium, and potassium. They are also a good source of plant-based carotenoids, lutein and zeaxanthin, which are known to promote eye health. The peas are also a source of protein, with 1.8 grams of protein per 1-cup serving.

Sugar snap peas are a non-starchy vegetable, meaning they do not significantly raise blood sugar levels. They are also a good source of fiber, with 1.6 grams of fiber per 1-cup serving. This makes them a great option for people with diabetes, as the fiber helps to keep blood sugar stable.

Sugar snap peas are a healthy and nutritious addition to any meal. They can be enjoyed as a snack, in a salad, or as a side dish. The peas are also a good source of antioxidants, which can help to protect the body against disease.

Overall, sugar snap peas are a great option for those looking to add more nutrients to their diet while keeping calories low. They are versatile and can be prepared in many different ways, making them a tasty and convenient addition to a well-balanced diet.

Health benefits

Sugar snap peas can be cooked in an air fryer. They are a great, healthy snack and a perfect side to any meal. They are low in calories and high in nutrients like protein, vitamin C, iron, calcium, and potassium.

• Preheat the air fryer to 400° F.
• Wash the snap peas and dry them off with a paper towel or a clean cloth.
• Place the snap peas in a mixing bowl, drizzle with oil, and sprinkle with salt. Toss to combine.
• Add the coated snap peas to the air fryer basket and air fry at 400° F for 7 minutes, shaking halfway through.
• Serve hot.

Now, let's take a look at some of the health benefits of sugar snap peas:

Immune Support

Sugar snap peas are a good source of vitamin C, which is essential for building a strong immune system. Vitamin C stimulates the production and activity of white blood cells, which are crucial for fighting off infections and diseases.

Bone Health

Sugar snap peas contain vitamin K, which is important for maintaining bone health. Vitamin K increases bone mineral density, making bones stronger and reducing the risk of fractures. The biopeptides in pea proteins also promote osteoblast proliferation, which are the cells responsible for bone formation.

Digestive Health

Sugar snap peas are a good source of dietary fiber, with 2.8 grams of fiber per 100 grams of peas. Fiber is essential for promoting a healthy digestive system, as it adds bulk to stool, helps prevent constipation, and supports the growth of beneficial gut bacteria.

Eye Health

The antioxidants and vitamin A present in sugar snap peas may help protect vision and maintain eye health. Vitamin A is essential for the proper functioning of the retina and the prevention of night blindness.

Cardiovascular Health

Sugar snap peas are a heart-healthy food. They are low in calories and fat, and their fiber content can help lower cholesterol levels. Additionally, the antioxidants and anti-inflammatory compounds in sugar snap peas can help reduce the risk of cardiovascular diseases by improving blood vessel function and reducing inflammation.

Sugar snap peas are a nutritious and delicious addition to your meals, offering a range of health benefits that can support your overall well-being.

Recipe variations

Sugar snap peas are a versatile ingredient that can be cooked in a variety of ways in an air fryer. Here are some recipe variations to try:

Parmesan Sugar Snap Peas

Coat the snap peas in oil and salt, and air fry at 400° F for 7 minutes, shaking halfway through. Then, sprinkle shredded Parmesan cheese over the peas and return them to the air fryer for an additional 1-2 minutes. This variation adds a crispy, nutty flavour to the peas.

Lemon-Garlic Sugar Snap Peas

In a bowl, mix olive oil, chopped garlic, and garlic salt. Add the snap peas and toss to combine. Place the seasoned peas in the air fryer basket and set the temperature to 400° F for 8 minutes. Once the peas are cooked, squeeze some fresh lemon juice over them and serve.

Teriyaki Sugar Snap Peas

Toss the snap peas with teriyaki sauce until they are fully coated. You can also add some sesame seeds for a crunchy texture and nutty flavour. Place the snap peas in the air fryer basket and cook at 400° F for 12 minutes, shaking halfway through.

Spicy Sugar Snap Peas

If you prefer your food with a kick, add some red pepper flakes, sliced jalapeños, or other chillies to the air fryer along with the snap peas. You can also include some minced garlic or garlic powder for an extra punch of flavour.

Simple Salt and Pepper Sugar Snap Peas

For a quick and easy option, simply season the snap peas with a light mist of olive oil, salt, and pepper. Air fry at 370° F for 4-5 minutes or until barely tender.

Feel free to experiment with different seasonings, herbs, and spices to find your favourite way to cook sugar snap peas in an air fryer.

Frequently asked questions