Delicious pea recipes
Peas are not only filled with nutrients, but are also a wonderful treat to eat. Try some of our delicious recipes that keeps your family healthy!

Peas are full of iron and vitamin C- excellent for devloping immune systems. The combination of carbohydrate and protein in peas also keeps blood sugar levels stable.

If your toddler suffers from constipation, peas might be the answer. Steam lightly or eat a handful staight from the freezer bag- deliciously sweet and buttery- or have a go at some of our delicious recipes!

From 6 months

Pea Puree

500g Frozen peas

30ml (2tbsp) Cream cheese


  1. Boil the peas in a little water for about 15 minutes. Remove from the heat and cool slightly.
  2. Add the cream cheese and blend in a food processor, in a blender or using a stick blender.
  3. If your baby does not like the texture, you may also have to strain the puree through a sieve.

From 9 months

Pea and potato mash

250ml (1 cup) frozen peas

200g potato, peeeled and cut into cubes

60ml (¼ cup) milk

10ml (tsp) butter


  1. Put the peas and potato in a saucepan and cover with water. Bring to the boil and simmer for 15 minutes.
  2. Drain the water off, add the milk and butter and mash. (Never blend potatoes in a food processor or blender. It will be inedible and the consistency of wallpaper glue!)
  3. If your baby does not like the texture, you may have to strain the puree through a sieve.


  • Green peas are packed with nutrients.
  • They provide a variety of B vitamins, namely pantothenic acid, niacin, riboflavin, folate, vitamin B6.
  • B vitamins are important for metabolism and cognitive function.
  • Peas are also a source of other vitamins, including vitamin A (to help with eyesight), C (for immunity) and K (for blood clotting).
  • Peas contain minerals such as magnesium, manganese, calcium, copper, potassium, zinc and iron.
  • In addition, peas are a geat source of soluble fibre, assiting in healthy bowel movements.
  • Peas also provideantioxidants, important for children and adults.
  • Since peas fall in the category of legumes, they provide a source of protein as well as carbohydrates.

From 12 months

Easy peasy soup

250ml (1 cup) water

3775ml (1½ cup) frozen peas

1  spring onion, sliced

60ml (¼ cup) low fat cream cheese


  1. Put the water, peas and spring onion in a saucepan and bring to the boil. Cover and simmer until peas are just tender (about 10 minutes).
  2. Remove from heat and cool slightly. Pour the soup and cream cheese into a blender or use a stick blender to purée the soup.
  3. Serve a portion to your baby and pour the rest into suitable freezer containers and save for another day.

Lunch box

Peasy cheesy muffins

750ml (3 cups)  self-raising flour

5ml (1 tsp)  baking powder

180g (1½ cup)  grated cheddar cheese

150g  ham, chopped

150g  frozen peas

160ml  vegetable oil

2  eggs, lightly beaten

250ml (1 cup)  buttermilk


  1. Preheat oven to 180°C. Line a muffin tin with paper cases and set aside.
  2. Place the flour, baking powder, 250ml (one cup) cheese, ham and peas in a bowl and mix to combine.
  3. Then whisk the oil, eggs and buttermilk together in a separate bowl.
  4. Add the egg mixture to the flour mixture and stir with a spatula until just combined.
  5. Spoon mixture into muffin cases and sprinkle remaining cheese over. Bake for 30 minutes or until a skewer inserted comes out clean.
  6. Place muffins on cooling rack to cool and serve.

Toddler treat

Pea fried rice

30ml (2 tbsp)  olive oil

1  egg, lightly beaten

100g  ham, chopped

2  spring onions, sliced

125ml (½ cup)  frozen peas

250ml (1 cup)  cooked long-grain rice


  1. Heat the oil in a pan over medium heat and gently fry the spring onion. Turn up the heat, add the rest of the ingredients, except the egg, and fry for a minute or two.
  2. Now pour in the beaten egg and stir through. As soon as the egg is set, remove from the heat, let cool slightly and serve.

Family favourite

Oven-baked pea risotto

20g  butter

1  onion, chopped

1 clove garlic, crushed

4  rashers bacon, chopped

300g (1½ cups)  risotto rice

1.25 litres (4½ cups) chicken stock

250ml (1 cup)  frozen peas

250ml (1 cup) grated parmesan cheese

                     (plus extra to serve)

40g  butter extra, cubed


  1. Preheat oven to 180°C.
  2. Melt the butter in a large non-stick frying pan over medium heat. Add the onion, garlic and bacon and fry for 5 minutes until the bacon is cooked and the onion is soft.
  3. Place the rice, stock and bacon mixture in a large baking dish (10 cup capacity) and stir. Cover with foil and bake for 40 minutes.
  4. Stir in the peas, cover with foil again and bake for another 5 minutes.
  5. Stir through the parmesan cheese, extra butter and a little salt and black pepper to taste.
  6. Serve warm with a little extra parmesan cheese grated over each portion. 

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