Learn how to cook sugar snap peas in just 10 minutes with this unique mint-ginger sauté! Fresh snap peas tossed in a fragrant, muddled mint and ginger sauce. It’s the most flavorful side dish you’ll make all week. Also perfect as a healthy snack or light lunch!
Sugar Snap Peas and I don’t always get along.
We have had a tumultuous relationship because we don’t seem to understand each other!
Until now?
Originally published on May 29th, 2019 at 3:59pm. Click here to see why this recipe was updated.
🤔 What are sugar snap peas?
At first glance, sugar snap peas look like regular pea pods, but they’re so much more fun! They are like the lastborn who is allowed to be fun and carefree!
They get their name because they literally ‘snap’ open when you apply gentle pressure to the arched edge, revealing tiny sweet peas inside. Unlike garden peas, you eat them whole, pod and all, which makes them incredibly easy to cook. Learning how to cook sugar snap peas is one of the simplest things you can do in the kitchen because they’re so gentle and very low-maintenance.
A few minutes of heat is all they need!
They have a satisfyingly crisp texture with a beautiful, vibrant green color. It’s, hands down, one of the prettiest vegetables in the produce aisle! You can easily find them in your local grocery store, farmer’s market, or even grow them yourself.
🌿 Nutritional benefits of cooking sugar snap peas
These tiny pods pack quite a powerful nutritional punch. They do so much good for the body. Once you discover how nutritious they are, you’ll be adding them to everything! Here’s what makes sugar snap peas such a healing food (See citations below):
- Completely cholesterol-free, fat-free, and very low in sodium. That’s why I think it’s guilt-free snacking at its finest!
- One cup provides an impressive 8g of fiber. If you have digestive issues like me, these snap peas are great for digestion and keep me full longer.
- An excellent source of Manganese and Iron — essential minerals your body needs daily
- Rich in Vitamin C, Vitamin A, and B vitamins, including B9 (Folate). Their tiny size is so deceptive because they are so mighty in nutrition. They can help with cell repair and growth.
- Packed with antioxidants and anti-inflammatory properties. Just like me, you hate free radicals. These snap peas are our allies in fighting free radicals.
- Supports a stronger immune system. These sugar snap peas are exactly the kind of healing food this blog is all about!
🧑🌾 Grow Your Own Sugar Snap Peas (It’s Easier Than You Think!)
- Snap peas belong to the Fabaceae family of legumes.
- They were created when a shelling pea mutant was crossed with a snow pea.
- They can be grown at home in grow bags.
- Some pea plants can reach over 6feet.
- Great for growing as a regenerative crop because they put nitrogen back in the soil.
- I have been wanting to grow my own sugar snap peas in grow bags like I grow lemon balm. They are not very fussy to grow. All I need is a simple trellis because they love to climb.
See citations below.
🫛 Sugar Snap Peas vs Snow Peas: What’s the Difference?
It took me forever to realize the difference between sugar snap peas and snow peas. There were countless trips to farmers’ markets and grocery stores. Cooking them repeatedly and perfecting recipes before I finally felt like a pro.
Here’s what I learned:
Sugar snap peas have thick, sturdy, puffy pods with larger, sweet peas inside that you can actually eat individually. Their pods are round and full because there’s real space inside, and they taste noticeably sweeter.
Snow peas, on the other hand, are almost completely flat with teeny tiny peas inside. Their pods are so flat you can’t really split them open — and honestly, there’s no point! They cook faster than sugar snap peas, making them perfect for stir-fry recipes like my 15-minute stir-fry.
And to complete the picture, garden peas are completely different from both. They’re much bigger, their pods are not edible, and you only eat the peas inside.
The easiest way to remember: Sugar snap = fat and sweet. Snow pea = flat and quick. Garden pea = big and often sold without pods.
✂️ How to trim sugar snap peas
Before you trim, here’s something worth knowing: that little thread is actually packed with fiber that your gut bugs will love! If you don’t mind the texture, eat the whole pod thread and all for maximum gut health benefits.
However, if the thread bothers you, trimming is a total snap! Here’s how:
1) Hold one pea pod with the curvy part facing you.
2) Take the stem edge and pull the thread along the curved side
And that’s it!
If you can find pre-trimmed sugar snap peas at your local grocery store, grab those because they’re huge time savers.
🔨 Muddling the mint
The mint is honestly the star of this recipe. Sweet pods and fresh mint are a match made in heaven!
But here’s my secret: I always muddle the mint rather than chopping or blending it. I have seen my women in my family do it cilantro, and the resulting chutney has a delicious earthy flavor. We grew up learning that muddling herbs is the way to go. I grind all my herbs and spices this way. You should try my pumpkin pie spice recipe, which is made using this method.
Muddling gently bruises the leaves, releasing all their natural oils and flavors in a way that a food processor simply can’t replicate. I can’t fully explain why it tastes so much better; it just does! Trust me on this one.
I use this (Amazon affiliate link) wooden muddling tool, which does an absolutely amazing job on mint, basil, sage, and coriander. Basically, any fresh herb you want to unlock the full flavor from!
Here’s how I do it:
- Start with about 40 mint leaves, muddling a few at a time in a small bowl.
- Add 2 small pieces of ginger and a pinch of salt
- Muddle everything together until fragrant
- Add lemon juice and mix into your cooked snap peas
- Mix gently and serve immediately while it’s still fresh.
No muddling tool? No problem! A (Amazon Affiliate Link) granite mortar and pestle works beautifully. A food processor works in a pinch, too. Be sure to pulse gently rather than blending fully.
🛒 What you need to make this recipe
The beauty of this recipe is how few ingredients you need for such an explosion of flavor!
- Sugar snap peas: Fresh is best! Look for bright green, firm pods with no yellowing.
- Fresh mint leaves: About 40 fresh leaves. Don’t use dried mint because it won’t give you the same muddled flavor magic!
- Extra virgin olive oil or avocado oil: Personally, I prefer avocado oil for its mild flavor and high smoke point.
- Fresh ginger: 2 small pieces. Fresh ginger has a warmth and brightness that ground ginger simply can’t match.
- Salt: Either Pink Himalayan or kosher salt will work. Or, use salt on hand.
- Fresh lemon juice: Please use fresh, not bottled! Bottled lemon juice is pasteurized, and heat destroys Vitamin C. See citations below.
🪜 How to Cook Sugar Snap Peas
Step 1: Prepare the mint mixture
Working in small batches, muddle about 5 mint leaves at a time with a pinch of salt. Add a little oil and continue until all 40 leaves are muddled. Add the ginger pieces and muddle together. Finish with fresh lemon juice and set aside.
Step 2: Cook the sugar snap peas
Heat a wok or large skillet on medium heat for 30 seconds, then add oil and heat for another 30 seconds. Gently add the sugar snap peas and sauté 3 minutes per side until bright green and slightly tender.
Add the mint mixture and mix well. Turn off the heat and let it sit for one minute before serving — this helps the flavors meld beautifully!
Optional: Sprinkle 1 tablespoon of hemp seeds or toasted sesame seeds for a beautiful finishing touch and extra nutritional boost!
Sauteed Sugar Snap Peas Recipe
Equipment
- Muddler
Ingredients
For the Mint Mixture
- 40 leaves fresh mint just the leaves, discard the stems
- 1 Tbsp extra virgin olive oil
- small ginger 2 small pieces, each about the size of a quarter
- 1/2 tsp pink himalayan salt use regular salt if you don't have pink salt
- 1.5 tsp lemon juice
For the Snap Peas
- 1.5 Tbsp extra virgin olive oil or you can sub with avocado oil
- 16 oz sugar snap peas I bought two 8 oz microwave ready sugar snap peas bags
Instructions
Preare the Mint Mixture
- In a small bowl, start by muddling about 5 leaves and salt
- Keep the muddled mint in the bowl and add 5 more mint leaves, plus a little of the oil
- Muddle those and continue the same process until all the leaves and oil is used up
- Add the two pieces of ginger to the mint
- Muddle the ginger and add the lime juice
- Set it aside
Prepare the Sugar Snap Peas
- Heat a wok on medium heat for 30 seconds
- Add the oil and heat for another 30 seconds
- Gently put the sugar snap peas in the oil
- Saute them on both sides (3 minutes per side)
- Add the mint mixture and mix well
- Turn off heat and let it sit on the stove for about a minute
- Serve immediately
Notes
Nutrition
🍽️ What to serve with it
These mint-ginger sugar snap peas are incredibly versatile. They can be served with so many dishes, and here are my favorite ways to serve them:
- Rice dishes: This sugar snap peas recipe goes well with Basmati rice, saffron rice, and even pineapple fried rice.
- Pasta: I prefer serving these sugar snap peas with light pasta dishes like lemon orzo pasta, casarecce pasta, or this pesto orzo recipe.
- Protein: Sprinkle some tofu and tempeh crumbles on top, or add these sugar snap peas to this Thai edamame recipe. I have a whole post for options on vegan proteins and what is a complete protein.
- Asian inspired: You can get more veggies by serving it with air fryer vegetables, a sushi bowl, or this air fryer tempeh recipe.
- Soup: These snap peas add a nice crunch, so I love to serve them with soup instead of bread. My favorite soups are kale soup with quinoa, acorn squash soup, or sweet potato soup.
🎁 Make ahead and storage
If you are a meal planner, Learning to cook sugar snap peas in large batches will make your whole week easier!
You can add it to many meal prep recipes. What I like to do is make a big batch on Sunday night and put it with meals that I will portion out for different days of the week. I love using these (Amazon affiliate link) 2-section glass meal prep containers for it.
For example, this week, I made a lentil salad and put it in meal prep containers. Then, on the side, I will put a handful of the sugar snap peas. Together, I have a wholesome meal that includes protein, fiber, B Vitamins, and a host of other nutrients.
Consume the cooked sugar snap peas within 7 days of making them. Or, you can freeze them in freezer-safe glass containers. To thaw, place in an oven-safe glass container at 250°F (121°C) for about 5 minutes until warmed through.
❓ Quick answers for your sugar snap peas questions
Yes, you can shell the pea pods and eat them as they are perfectly delicious without the pod. Stir-fry them lightly in a wok or pan with the mint mixture. Compost the pods or mix with other vegetables to make broth.
Yes, they can be frozen. You can freeze the cooked sugar snap peas. However, ideally, you want to freeze uncooked sugar snap peas. This way, you can flavor them at the time of eating, and this will make them taste fresh.
At room temperature, they’ll last no more than 48 hours, but most of us refrigerate them immediately to retain maximum freshness! If you refrigerate them, use the uncooked sugar snap peas within 1 week. Frozen and uncooked sugar snap peas last the longest because they can be fresh for six months.
Yes, they are one of those rare vegetables that can be eaten raw without any issues. They taste good when cooked or uncooked. Toss them on salads or on a veggie tray with a dip in the middle.
Absolutely! Sugar snap peas are packed with Vitamin C, fiber, iron, manganese, and powerful antioxidants. They’re low in calories, completely fat-free, and one of the most nutrient-dense snacks you can eat. The fiber in it helps feed the gut bacteria, so it’s ok to eat it frequently. See my full nutrition breakdown above!
💌 Sharing is caring
Did you make these mint-ginger sugar snap peas? I want to hear all about it! Drop a comment below and tell me how you served them. I am curious to know if you ate the threads for your gut bugs, or if you trimmed them. 😄 I read every single comment! If these sugar snap peas won you over, please give them a ⭐⭐⭐⭐⭐ rating, and it will mean the world to this little blog! And if you’re feeling generous, share it on Facebook, Pinterest, X, and Instagram.
Citations
Nutrition Citations
- Peas (USDA)
- 10 Sugar Snap Peas Nutrition Facts
- Sugar Snap Peas
- Sugar Snap Peas – University of Maryland
- Snap Peas Fact Sheet – Mississippi State University
- Snap Peas – UNL Food
Agriculture Citations
- Growing Sugar Snap Peas
- Easy Gardening Sugar Snap Peas
- Growing Green Peas
- Wait! Don’t Pull Out Your Sugar Snap Peas When They Finish…
- How To Grow Peas: A Complete Organic Growing Guide
- The SECRET to Growing Sweet, Crunchy PEAS (Even in a Small Space)
Bottled Lemon Juice
- Is Bottled Lemon Juice Rich in Vitamin C?
- Does Lemon Juice Have Vitamin C?
- Why You Shouldn’t Buy Bottled Lemon Juice: Fresh is Always Better
- Real Lemon versus ReaLemon
Version 1
From time to time, I will go through old recipes to update the content. Sometimes, I update just the images, and sometimes, I give the recipe a complete makeover.
This time, the recipe remained the same. What I changed was the text in the blog. I made it easier to read by adding appropriate headlines and breaking up some big sections. Let me know what you think of this new format.
Click here to see the original post.
I grew up eating sugar snow peas cooked with potatoes (boiled) with drop dumplings on top. I can still taste this! Also ate them raw right in the garden.
Thank you, Regina. I love snap peas with potatoes and agree that they taste good raw.
I love sugar snap peas (and their cousin English Peas). I snap on the raw when I can find them at the Farmer’s Market! This recipe sounds delish! I’ll be making it soon!
Thank you so much, Debi. It took a long time for me to like sugar snap peas, but, I am glad I have developed a taste for it now.