Recipes: Sweet peas

RISI e BISI (Rice and Peas)

Serves 4 to 6.

Note: From David Tanis.

• 2 tbsp. butter

• 1 medium onion, diced

• 1 c. arborio or carnaroli rice

• Salt and pepper

• 6 c. hot chicken broth

• 2 tbsp. olive oil

• 3 oz. pancetta, diced

• 6 green onions, chopped

• 2 garlic cloves, minced

• 12 fresh sage leaves

• 8 oz. shucked English peas, about 2 c.

• 4 oz. pea tendrils or shoots (or use baby spinach)

• 2 tbsp. chopped parsley

• 1/2 tsp. lemon zest

• 2 oz. grated Parmesan

Directions

Melt butter in a heavy, wide saucepan over medium high heat. Add onion and cook until softened, about 5 minutes.

Stir in rice and season with salt and pepper. Continue cooking for 2 minutes. Add 2 cups chicken broth and bring to a brisk simmer. Cook 6 minutes, stirring occasionally as broth is absorbed. Add 2 more cups broth and cook for another 6 minutes, until rice is cooked through, but firm.

Meanwhile, heat olive oil in a skillet over medium heat. Add pancetta and cook 2 minutes without browning. Add green onions, stir to coat and cook 1 minute. Add garlic, sage leaves and peas. Season generously with salt and pepper. Add 1/2 cup broth and simmer until peas are done, about 2 minutes. Add pea tendrils and cook until just wilted, about 1 minute.

Add pea mixture to rice mixture and gently stir together. Add enough broth to keep rice a bit soupy. Check seasoning. Stir in parsley, lemon zest and Parmesan and serve immediately.

Nutrition information per each of 6 servings:

Calories343Fat18 gSodium1,130 mg

Carbohydrates35 gSaturated fat7 gCalcium180 mg

Protein11 gCholesterol25 mgDietary fiber4 g

Diabetic exchanges: 1 vegetable, 2 bread/starch, ½ medium-fat meat, 3 fat.

Fresh Pea Soup With Miso

Serves 4 to 6.

Note: Find miso in the refrigerated section of the supermarket. Shiso is an aromatic green leaf, also called perilla or Japanese basil (part of the mint and basil family). From David Tanis.

• 1 tbsp. coconut or vegetable oil

• 1 medium leek, diced, both white and tender green parts

• 3/4 lb. sugar snap peas, trimmed, then chopped

• Salt and pepper

• 4 c. hot chicken broth or dashi

• 4 tbsp. white or red miso (see Note)

• 4 oz. soft tofu

• 2 tbsp. thinly sliced green onions

• A few shiso (perilla) leaves, roughly chopped, optional (see Note)

Directions

Put oil in a heavy saucepan over medium-high heat. Add leek and cook until softened, about 5 minutes.

Add snap peas to pot and season well with salt and pepper. Add 1 cup water and simmer until peas are soft, about 3 minutes. Add broth and miso and cook 1 minute more.

Purée mixture in a blender, then pour through a fine mesh sieve, pressing with a wooden spoon to extract all liquid. Return strained soup to pot and check seasoning. (May be made up to a day ahead and refrigerated. Reheat just before serving.)

To serve, spoon a little tofu into each small soup bowl. Pour hot soup over. Garnish with green onions and shiso.

Nutrition information per each of 6 servings:

Calories120Fat4 gSodium1,010 mg

Carbohydrates14 gSaturated fat2 gCalcium61 mg

Protein7 gCholesterol0 mgDietary fiber3 g

Diabetic exchanges per serving: 1 bread/starch, ½ lean meat, ½ fat.

Spicy Wok-Charred Snow Peas

Serves 4 to 6.

Note: From David Tanis.

• 2 tbsp. vegetable oil

• 6 to 8 small dried red chiles

• 1 lb. snow peas, trimmed

• 1 bunch green onions, trimmed, chopped in 1-in. lengths

• Salt and pepper

• 4 garlic cloves, minced

• 1/2 tsp. grated ginger

• 1/2 tsp. sesame oil

• 3 tbsp. crushed roasted peanuts

• 2 tbsp. roughly chopped cilantro

Directions

Put vegetable oil in a wok over high heat. When oil looks wavy, add chiles and let sizzle for a few seconds.

Add snow peas and green onions and season well with salt and pepper. Cook vegetables over high heat, stirring constantly, until cooked through and lightly charred, 2 to 3 minutes. Peas should be bright green and crisp-tender.

Add garlic, ginger and sesame oil, toss well and cook 1 minute more. Transfer to a serving platter and sprinkle with peanuts and cilantro.

Nutrition information per each of 6 servings:

Calories124Fat8 gSodium58 mg

Carbohydrates11 gSaturated fat1 gCalcium63 mg

Protein4 gCholesterol0 mgDietary fiber3 g

Diabetic exchanges per serving: 2 vegetable, 1 ½ fat.