Craving for some savory snacks and want to have healthy foods? I got your back with the easy and healthy recipe, “Air fryer sugar snap peas.” This recipe is prepared with only 5 ingredients, takes only 10 minutes to prepare, and has less than 100 calories.
I love this recipe, especially in the summertime when I walk into my backyard and pick up some fresh peas from my garden. These vegetables are a perfect way to encourage you to add more veggies to your diet.
This versatile recipe is so easy to serve at the party, makes a good snack on game day, a good snack for kids to have when they come home after school, or you can add them to your lunch box beside the main meal. These sugar snap peas make a good veggie snack when you need some quick and nutritious food.
Snap Peas Health Benefits
Snap peas, also known as sugar snap peas, are one of the first vegetables to ripen in the spring. They are crunchy, refreshing vegetables that may be consumed raw or cooked. They’re easy to cultivate in pots or on trellises.
Most importantly, these plants provide many health advantages, which make them an excellent addition to most diets. Vitamin C, for example, is essential for injury recovery and maintaining healthy blood vessels and muscles.
Here are some important snap peas health benefits which you should know,
Provide Better Digestive Health
As a prebiotic, insoluble dietary fiber can help feed your digestive system’s “good” bacteria. This promotes a healthier and more efficient digestive system. Snap peas, especially the pods, are high in dietary fiber.
It’s also a good way to bulk up our bowel because it doesn’t break down in our stomach, which could aid constipation. Finally, dietary fiber may lessen your risk of developing some types of cancer.
Helps To Control Blood Sugar
At least three to five servings of veggies per day are recommended by the American Diabetes Association. Non-starchy veggies, such as sugar snap peas, are very healthy.
Sugar snap peas are a great snack for diabetes management because of their high phytonutrient content and fiber (which keeps blood sugar constant).
Assists in Losing Weight
Sugar snap peas are a low-carb veggie that can help you lose weight. Experts recommend filling more than half of your plate with non-starchy veggies like sugar snap peas to feel full and get appropriate nutrition while losing weight.
Whether cooked or raw, sugar snap peas are beneficial for weight management.
Boosts Eye Health
Sugar snap peas have a small amount of plant-based carotenoids called lutein and zeaxanthin, which work as concentrated antioxidants in the macula, a region of the retina.
Increased intake of foods high in lutein and zeaxanthin may help reduce the progression of macular degeneration, an aging-related ailment that can result in irreversible visual loss.
Improves Immune Health
They are high in beta-carotene and vitamin A, both of which are necessary for the production of immune cells. Vitamin A supports the growth and proliferation of your immune cells, which helps your body defend itself against invading bacteria and viruses.
Furthermore, the vitamin C in snap peas can promote healthy blood cells by producing white blood cells, which can also assist in enhancing your immune system.
Improves Bone Health
Snap peas are high in vitamin K, which helps to maintain your skeletal system healthy. Vitamin K helps in calcium absorption and integration into bone cells.
This can help to avoid bone problems, including osteoporosis and fractures. Vitamin K is also important for healthy blood coagulation and can help the body heal faster.
Ingredients You’ll Need
- Snap peas are the key ingredient of this dish and always look for one with a firm outer shell that is free from blemishes.
- Avocado oil is best for frying the peas as it stays stable when heated, and it is good for shallow frying. Olive oil and sesame oil also works great for this recipe.
- Garlic powder and onion powder are best used in a savory recipe to enhance the flavor.
- Salt is required for seasoning.
How to Prepare Air Fryer Sugar Snap Peas?
You can eat snap peas raw, but they are delicious when cooked. Frying peas brings out the flavor of nutty sweetness in the peas.
To prepare this amazing air fryer sugar snap peas, you need to get sugar snap peas, avocado oil, garlic powder, onion powder, and salt.
I love using avocado oil for air frying as it blends the flavors of the peas well. I mostly keep the seasoning simple with garlic powder, onion powder, and salt. My kids love to have these simply seasoned peas as they don’t like spicy seasonings. But if you want, you can try adding some heat with chili powder.
Do I Have to Prepare the Peas?
Mostly, the peas I buy from the stores are stringless and ready to eat right away from the bag. Of course, you will need to read the label of the bag and make sure they are ready to eat. Make sure to wash the peas thoroughly and pat them dry.
If the sugar snap peas are not prepared, then snap off the tough ends with your finger or paring knife. Pull out the string along the length of the peas and repeat the process for the remaining peas. It will help to get rid of the tough fiber from the peas which is not chewable.
Can I Use Snow Peas?
You can prepare this recipe in an air fryer with either snap peas or snow peas. The flavors are quite similar, and you can change them in cooking without any problem.
However, snow peas are not sweet as snap peas. You can use whichever one you want to have in this recipe. You can also combine them and cook together.
Serving Suggestions for Air Fryer Sugar Snap Peas
Sugar snap peas are so crunchy and sweet that every one of my family loves to try them in many ways. They are extremely low in calories while rich in essential nutrients.
There are several ways to enjoy these crispy veggies. You can have them straight out of the air fryer or as a side dish or dip them in yummy sauces.
- Try fried snap peas with homemade hummus.
- Dip them in vegan ranch, tomato, or chili sauce.
- Try making a platter of roasted vegetables like potato wedges, turnip fries, jicama fries, Brussel sprout fries, etc.
- You can enjoy them with cauliflower wings.
- Try cranberry BBQ sauce or tamarind sauce with it.
- You can try air frying snap peas with some sesame oil and sesame seeds to get a touch of Asian flavor.
- Try adding teriyaki sauce to get rich sweetness and saltiness texture with a little bit of tanginess.
- You can season the peas with butter and lemon to get a tangy, buttery texture.
How to Store Air Fryer Sugar Snap Peas?
You can store your leftover sugar snap peas in an airtight container and put them in the refrigerator for at least 2 to 3 days. Before you store the cooked peas, make sure to let them cool completely.
To reheat them, transfer them to the air fryer basket and start reheating them at 350 degrees F. for 2 to 3 minutes or until they warm thoroughly.
How to Fry Frozen Sugar Snap Peas Without Getting Soggy?
To prevent the sogginess of the peas, you need to preheat your air fryer for some time. After that, you can put the frozen peas in the air fryer without thawing them, saving you extra time working with the frozen ones. Also, it will keep the veggies crispy without getting soggy.
Can I Prepare Air fryer Sugar Snap Peas Ahead of Time?
I mostly recommend eating the freshly fried peas right away as they remain crunchy and warm. If you let them sit for a while, they will start to lose their crunchy effect. Moreover, the recipe is so easy and quick to prepare that you don’t even need to worry about preparing them ahead of time.
If you do get leftover peas, then you may need to reheat them to regain the crunchy effect. Toss them in the air fryer for a few minutes.
Why do I love to Air Fry My Veggies?
I really love to enjoy the taste of fresh vegetables, and I try not to cook the life out of them. If you know what I mean, I still want to taste the freshness and little crunch of peas.
I have found that cooking them at 350 degrees F. for 10 minutes is just the perfect level to achieve this.
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- Energy: 92 kcal / 385 kJ
- Fat: 0.5 g
- Protein: 6.2 g
- Carbs: 16.4 g
- Preparation: 10 min
- Cooking: 10 min
- Ready in: 20 min
- For: 4 servings
- Wash snap peas, add to a bowl and toss with oil, garlic powder, onion powder, and salt.
- Place in a single layer on the air fryer basket or tray.
- Cook at 350 degrees F. for 10 minutes or until crispy.