Cody Casey
Air Fryer Snap Peas are a quick, easy, and healthy snack or side dish. They are low in calories and high in nutrients like protein, vitamin C, iron, calcium, and potassium. The natural sweetness of the snap peas is brought out by air frying, and they go well with a variety of main dishes. You can season them with salt, pepper, garlic, and olive oil, or get creative with different herbs and spices. The key to cooking snap peas in an air fryer is to ensure they don't overcook, as they only need a light cook to retain their crunch.
How to cook snap peas in an air fryer
| Characteristics | Values |
|---|---|
| Temperature | 370-400°F |
| Time | 4-12 minutes |
| Seasoning | Salt, pepper, garlic, olive oil, sesame oil, sesame seeds, Parmesan |
| Nutritional value | High in nutrients like protein, vitamin C, iron, calcium, and potassium |
| Calories | 57-100 calories per batch |
| Carbohydrates | 7-9g |
| Protein | 3-4g |
| Fat | 2-3g |
| Sodium | 138-295mg |
| Potassium | 170-227mg |
| Fiber | 2-3g |
| Sugar | 3-5g |
| Vitamin A | 968-1233 IU |
| Vitamin C | 51-68mg |
| Calcium | 49-92mg |
| Iron | 2mg |
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What You'll Learn
Seasoning and spices
Firstly, it is recommended to wash the snap peas thoroughly under cool running tap water. This ensures that any dirt or impurities are removed before cooking. After washing, it is crucial to dry the snap peas to prevent steaming during the roasting process. You can use a salad spinner to efficiently dry the peas, or simply blot them with a paper towel or clean cloth.
Once the snap peas are cleaned and dried, it's time to season them. Place the snap peas in a large mixing bowl and drizzle them with oil. You can use olive oil, sesame oil, or any other cooking oil of your choice. Ensure that the snap peas are coated evenly with a thin layer of oil.
Now, it's time to add your desired seasonings and spices. You can keep it simple with just salt and pepper, or get creative with other options. Here are some specific seasoning suggestions:
- Salt: A pinch of salt will enhance the natural sweetness of the snap peas.
- Pepper: Freshly ground black pepper adds a subtle kick to the dish.
- Garlic: Minced garlic or garlic powder adds a savoury punch to the peas.
- Sesame Seeds: These seeds provide a nice crunch and a nutty flavour.
- Parmesan: Shredded Parmesan cheese sprinkled on top of the cooked snap peas adds a delicious, creamy saltiness.
- Teriyaki Sauce: Coating the snap peas in teriyaki sauce before air frying gives them a unique flavour and crispiness. Just be mindful not to use too much sauce, as excess liquid can prevent crispness.
Feel free to experiment with different combinations of seasonings and spices to find your favourite flavour profile. You can also try various dried herbs to add extra depth to the dish. Remember to toss the snap peas gently after adding the seasonings to ensure an even coating.
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Teriyaki sauce
Air fryer snap peas are a quick, easy, and healthy snack or side dish. They are rich in vitamin C, vitamin K, and fiber, supporting immune function, bone health, and digestion. Air frying uses minimal oil, reducing fat content by up to 75% compared to traditional frying methods, and choosing a low-sugar teriyaki sauce keeps the recipe low in added sugars.
Ingredients:
- Snap peas (also known as sugar snap peas)
- Teriyaki sauce (store-bought or homemade)
- Optional: olive oil, sesame oil, avocado oil, garlic, garlic powder, onion powder, salt, black pepper, red pepper flakes, chili powder, soy sauce, lemon juice, or other seasonings of your choice
Instructions:
- Rinse the snap peas under cool water and pat them dry with paper towels. You can also use a salad spinner to dry them. Removing excess water will help the peas roast instead of steam.
- Trim the ends of the snap peas. You can also remove the string at the top of the snap pea, but it is not necessary.
- Place the snap peas in a medium-sized bowl.
- Add your chosen teriyaki sauce to the bowl. You can also add olive oil, sesame oil, or avocado oil for additional flavor and to help coat the peas.
- Toss the snap peas in the bowl until they are fully coated with the sauce and any additional oils.
- Preheat your air fryer to 380-400° F for 5 minutes.
- Line the air fryer basket with a small piece of foil for easier cleanup (optional).
- Transfer the coated snap peas to the air fryer basket, spreading them out in a single layer to ensure even cooking.
- Air fry at 380-400° F for 6-9 minutes, shaking the basket halfway through the cook time.
- Check on the snap peas after cooking. They are done when they are fragrant and have some caramelized bits. Avoid overcooking, as this can make the peas soft, soggy, and bitter.
- Serve immediately. Snap peas are best enjoyed freshly fried when they are still crunchy and warm.
You can also add extra seasonings to your snap peas before cooking for a unique flavor profile. Some options include garlic, garlic powder, onion powder, salt, black pepper, red pepper flakes, chili powder, soy sauce, or lemon juice. Get creative and experiment with different combinations of seasonings and teriyaki sauces to find your favorite!
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Temperature and timing
The temperature and timing for cooking snap peas in an air fryer depend on the result you want to achieve. If you want to retain the snap pea's crunchy texture, cook them for 4-5 minutes at 370°F. If you want them to be slightly tender, roast them for 7-9 minutes at 400°F. Shake the basket after 4 minutes to ensure even cooking.
Snap peas are versatile and can be cooked to different textures, from slightly firm to tender. If you prefer a more well-done texture, continue air frying for an additional 1-2 minutes. However, be cautious not to overcook them, as they can quickly turn soft and soggy.
The cooking time may vary depending on the brand and size of your air fryer, so adjust the timing as needed. Additionally, ensure that the snap peas are dried well before placing them in the air fryer to prevent steaming.
For a healthy and tasty treat, season the snap peas with salt, pepper, and a light mist of olive oil before air frying. You can also experiment with different dried herbs and spices to find your favourite flavour combinations.
If you're feeling adventurous, try coating the snap peas with teriyaki sauce or Parmesan cheese for an extra flavour boost. Just be mindful that too much sauce can make the peas soggy instead of crispy.
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Overcrowding the air fryer
When cooking snap peas in an air fryer, it is important to avoid overcrowding the appliance. Overcrowding the air fryer basket can lead to unevenly cooked snap peas, with some turning out too soft or soggy. This is because overcrowding restricts the flow of hot air, preventing the snap peas from crisping up properly.
To prevent overcrowding, it is recommended to cook snap peas in batches, especially if you are making a larger batch. While it is not necessary to arrange the snap peas in a single layer, ensuring there is adequate space around each one is crucial. This allows the hot air to circulate evenly, resulting in crispy and tender snap peas.
The size of your air fryer will also determine the number of snap peas you can cook at once. For instance, the recipe instructions on Crumb Top Baking are based on a Cosori 5.8-quart air fryer. Depending on the size and brand of your air fryer, you may need to adjust the cooking time and temperature slightly.
Additionally, when coating your snap peas with teriyaki sauce, be careful not to use too much. Excess liquid can prevent the snap peas from achieving the desired crispiness. Therefore, it is important to strike a balance between the amount of sauce and the number of snap peas in the air fryer to ensure optimal cooking results.
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Nutritional value
Snap peas are a nutritious, low-calorie food with a range of health benefits. They are a good source of complex carbohydrates, offering a balance of fiber and protein. They are also a great way to get vitamins and minerals such as vitamin C, vitamin K, vitamin A, iron, and potassium into your diet.
A 1-cup serving of whole, raw sugar snap peas provides 27 calories, almost 2g of protein, 4.8g of carbohydrates, and 0.1g of fat. They are a non-starchy vegetable, meaning they won't cause spikes in blood sugar levels. The vitamin C in snap peas can decrease inflammation in blood vessels, reducing the risk of atherosclerosis, or hardening of the arteries. The potassium in snap peas is also known to reduce blood pressure, and the soluble fiber can help lower cholesterol levels.
Snap peas are a modest source of plant-based carotenoids, specifically lutein and zeaxanthin, which are concentrated antioxidants in the macula, a part of the retina. They are also a good source of insoluble fiber, which promotes regularity by adding bulk to the stool and moving food through the digestive tract.
Snap peas can be enjoyed raw or cooked. They are a versatile vegetable that can be roasted, steamed, stir-fried, or pan-grilled. They make a great side dish, and their natural sweetness pairs well with many main courses.
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Frequently asked questions
The best temperature to cook snap peas is 400° F.
Snap peas should be cooked for 7-9 minutes. Shake the basket after 4 minutes to ensure they cook evenly.
First, wash the snap peas and dry them thoroughly. Then, add them to a large bowl and toss with oil and seasonings. You can season with salt, pepper, garlic, or dried herbs and spices.
Air fryer snap peas make a great healthy snack or side dish. They can be served on their own or with a drizzle of sesame oil and a sprinkle of sesame seeds. They also pair well with main dishes such as salmon or pork tenderloin.
