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Our creamed peas recipe is here to impress with its velvety sauce and smooth flavors. This easy-to-follow recipe will have even your pickiest eaters asking for more!
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Creamed peas is a classic, easy side dish that combines the natural sweetness of peas with a creamy white sauce. In this post, we’ll guide you, step-by-step, how to create a fool-proof batch of creamed peas that will complement any meal. Whether you’re a seasoned cook or a beginner in the kitchen, this recipe is simple to follow and yields a satisfying dish, with easy ingredients, that will have your guests asking for seconds.
Benefits and Nutritional Value of Peas
Peas are not only delicious but also packed with several health benefits and a wide array of essential nutrients. Here are some benefits and the nutritional value of peas:
- High in Fiber: Peas are an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps maintain a healthy weight.
- Rich in Protein: Peas are a plant-based protein source, making them an ideal choice for vegetarians and vegans. Protein is essential for muscle repair, growth, and overall body function.
- Low in Fat: Peas are naturally low in fat, particularly saturated fat, which can contribute to heart disease. They provide a healthy alternative to higher-fat foods.
- Packed with Vitamins: Peas contain various vitamins, including vitamin K, vitamin C, vitamin A, and several B vitamins such as folate and thiamine. These vitamins are important for maintaining overall health, supporting immune function, and promoting healthy skin.
- Abundant in Minerals: Peas are rich in minerals like iron, potassium, magnesium, and phosphorus. Iron is essential for oxygen transport in the body, while potassium plays a crucial role in heart health and maintaining proper fluid balance.
When incorporating peas into your diet, it’s best to choose fresh or frozen peas over canned peas, as they tend to retain more nutrients. Adding peas to salads, soups, stews, stir-fries, or enjoying them as a side dish can help you reap their many nutritional benefits.
Ingredients in Creamed Peas
- Peas: Use fresh or frozen peas for the best flavor (and nutrient value). You can choose green peas or sweet peas, depending on your preference.
- Butter: Butter adds richness and flavor to the dish. You can use unsalted or salted butter based on your taste preferences.
- All-Purpose Flour: Flour is used as a thickening agent to create a creamy sauce. It helps give the dish a smooth and velvety texture.
- Milk or Cream: Milk or cream is used to create the creamy sauce for the peas. You can use whole milk, half-and-half, or heavy cream, depending on how rich you want the sauce to be.
- Salt and Pepper: Seasonings like salt and pepper are essential to enhance the flavors of the dish. Add them to taste.
Optional Ingredients, Additions, and Variations:
- Potatoes: Our favorite variation on this dish is adding red potatoes. Check out our full recipe for Creamed Peas and Potatoes.
- Onion: Chopped, diced onions, or pearl onions can be added to the dish to provide additional flavor and aroma. Sauté them with the butter before adding the flour and milk.
- Garlic: Minced or crushed garlic can be included for extra savory notes. Sauté it along with the onions.
- Herbs & spices: Fresh or dried herbs like thyme, parsley, or dill can be added to impart a hint of freshness and add complexity to the flavor profile. Nutmeg, white pepper, garlic powder, onion powder, or even a dash of cayenne can be added to add a little extra spice.
- Parmesan Cheese: Grated Parmesan cheese can be sprinkled on top of the creamed peas for a delicious cheesy touch.
- Bacon: Crispy cooked bacon can be crumbled and mixed into the creamed peas to add a smoky and savory element.
- Mushrooms: Sauté mushrooms and add them to the peas for a more earthy flavor.
Creamed Peas: A Step-By-Step Guide
Making creamed peas is a breeze and brings a touch of comfort to any meal. Start by melting a little butter in a saucepan over medium heat. Sprinkle in a tablespoon of all-purpose flour and stir it around to create a smooth roux.
Next, slowly pour in a cup of milk or cream, whisking continuously to avoid lumps. Let the mixture simmer gently until it thickens to a creamy consistency. Now, stir in the peas with a spatula or wooden spoon. You can use fresh or frozen peas—either will work!
Stir in one (12-ounce) bag of frozen peas (about 2 cups) and let them cook in the sauce for a few minutes until they become tender. Add more milk or cream if needed to thin the sauce. Season to taste with salt and pepper.
Once the peas are perfectly coated in the creamy, velvety sauce, your creamed peas are ready to be served.
Serving Suggestions
Creamed peas are such a versatile side dish and can complement a variety of dishes. Here are some delicious options that pair well with creamed peas:
- Roasted, Grilled, or Baked Chicken
- Grilled Salmon
- Roast Beef
- Mashed Potatoes
- Rice Pilaf
- Grilled Pork Chops
- Baked Ham
Health-conscious Alternatives
To make creamed peas healthier, you can make a few simple modifications to the traditional recipe. Here are some tips to create a healthier version of creamed peas:
- Use a Lighter Cream Sauce: Instead of using heavy cream, opt for lighter alternatives such as low-fat milk, skim milk, or unsweetened plant-based milk like almond or oat milk. This reduces the overall fat content while still providing a creamy texture.
- Reduce Butter or Use Healthier Options: Use a smaller amount of butter or replace it with a healthier alternative like olive oil or coconut oil. This helps reduce saturated fat intake while still providing a flavorful base for the dish.
- Add More Vegetables: Incorporate additional vegetables into your creamed peas to boost the nutritional value. Consider adding diced carrots, chopped spinach, or even cauliflower florets to increase fiber and add more vitamins and minerals.
- Minimize Added Salt: Instead of relying on excessive salt for seasoning, enhance the flavors with herbs or spices. Fresh herbs like parsley, thyme, or dill can add a burst of freshness without relying heavily on salt.
- Opt for Whole Grain Flour: If you choose to thicken the sauce with flour, consider using whole grain flour instead of all-purpose flour. Whole grain flour retains more nutrients and provides additional fiber.
- Use Cornstarch: For a Gluten-Free option, you can use cornstarch instead of flour. This is our favorite GF alternative that doesn’t change the texture of the sauce.
Remember, moderation is key, and adapting the recipe to make it healthier doesn’t mean sacrificing flavor. With these simple tweaks, you can enjoy a lighter and more nutritious version of creamed peas while still savoring their delicious taste.
Frequently Asked Questions about Creamed Peas
Leftover creamed peas can typically be stored in an airtight container in the fridge for up to 3 to 4 days
To reheat creamed peas without losing their texture, it’s important to do so gently and with care. You can also microwave on medium power in short intervals, pausing to stir every 30 seconds. This helps ensure even heating and prevents hot spots that could compromise the texture of the peas. Repeat the process until the peas are heated thoroughly.
We do not recommend freezing creamed peas as freezing can alter the texture of the cream sauce and separate once thawed.
Read Next: 35+ BBQ Side Dish Ideas
More Recipes with Peas
How To Make Creamed Peas
Creamed Peas
Ingredients
- 2 tablespoons butter
- 2 tablespoons all-purpose flour
- 1 cup milk (or cream)
- 1 (12-ounce) bag frozen peas (about 2 cups)
- salt and pepper (to taste)
Instructions
- Melt butter over medium heat in a small skillet or sauce pan.
- Add flour and whisk for about 30 seconds to form a roux.
- Add milk a little at a time to form the sauce, whisking constantly. You want the sauce to have the consistency of a thin gravy or béchamel sauce. Heat gently and avoid bringing the sauce to a boil.
- Stir in the peas and continue gently stirring until peas are heated through. About 7-8 minutes.
- Add salt and pepper to taste. If the sauce becomes too thick, add more milk, a little at a time, until you reach your desired consistency. Serve immediately.
Notes
- Try sautéing finely chopped onion in the butter until translucent before adding the flour to add more flavor to the peas.
- Add roasted or boiled red potatoes to make creamed peas with potatoes
Love these with mushrooms