The Marvels of Mangetout: A Nutritious and Delicious Vegetable
A culinary exploration of the benefits and uses of mangetout, a versatile and nutritious vegetable.
2025-03-08T09:19:25.233Z Back to posts
Mangetout: A Delicious and Nutritious Vegetable
What is Mangetout?
Mangetout, also known as snow peas or snap peas, is a type of legume that belongs to the Pisum sativum species. It is a flat, tender pod that is harvested before it reaches full maturity, hence its name “snow pea” or “snap pea”. Mangetout is a popular ingredient in many Asian cuisines and is widely cultivated and consumed worldwide.
Description
Mangetout has a delicate flavor and crunchy texture, making it a great addition to salads, stir-fries, and other dishes. The pod is typically pale green or yellowish-green in color, with a smooth surface and a flat shape. It is usually about 5-7 cm (2-3 inches) long and 1-2 cm (0.5 inch) wide.
Nutritional Value
Mangetout is an excellent source of nutrients, including:
| Nutrient | Value per 100g serving |
|---|---|
| Protein | 9.4g |
| Fiber | 6.3g |
| Vitamin K | 22.8mcg |
| Folate | 65.2mcg |
Mangetout is also rich in minerals like potassium, magnesium, and iron.
Culinary Uses
Mangetout can be used in a variety of dishes, including:
- Stir-fries: Mangetout pairs well with garlic, ginger, and other aromatics to create a flavorful stir-fry.
- Salads: Add mangetout to green salads, pasta salads, or quinoa bowls for a burst of freshness and crunch.
- Soups: Use mangetout in soups like wonton soup or egg drop soup for added nutrition and flavor.
- Grilled: Mangetout can be grilled whole or cut into bite-sized pieces for a delicious side dish.
Growing and Harvesting
Mangetout is typically grown as an annual crop, with plants germinating in the spring and maturing within 50-60 days. The pods are harvested when they are flat and tender, usually by hand to prevent damage.
Health Benefits
Mangetout has several potential health benefits due to its high nutrient content:
- Antioxidant properties: Mangetout contains a range of antioxidants that can help protect against cell damage and oxidative stress.
- Anti-inflammatory effects: The fiber and polyphenols in mangetout may help reduce inflammation and improve overall health.
- Cardiovascular health: The potassium, magnesium, and iron content in mangetout can contribute to cardiovascular health by regulating blood pressure and improving circulation.
In conclusion, mangetout is a delicious and nutritious vegetable that can be used in a variety of dishes. Its high nutrient content and potential health benefits make it a great addition to any meal or recipe.