Rice stir fry recipe with peas

We are going to teach you how to prepare a simple recipe, but full of essential nutrients for health. It's about the stir-fry rice with peas.

Last update: September 27, 2021

We are going to teach you how to prepare rice stir fry with peas, a recipe that concentrates high quality carbohydrates to ensure that energy needs are met. What's more, it is a dish that has a significant amount of protein, apart from fiber and antioxidants.

Keep in mind that variety is one of the pillars of a healthy diet. It is important that plant-based foods appear daily. Peas, for example, have several beneficial health effects when eaten on a regular basis.

Recipe ingredients

To prepare a good stir-fry of rice with peas you will need the following ingredients:

  • 1 medium onion.
  • 1 pair of garlic cloves.
  • 100 grams of cured ham.
  • 200 grams of round rice.
  • 1 teaspoon of sweet paprika.
  • Extra virgin olive oil and salt.
  • 100 grams of frozen peas.
  • 4-5 tablespoons of crushed tomato or fried tomato.

Keep in mind that fried tomato usually contains added sugars. The taste may be better than that of crushed tomato, but the quality is lower. For this reason, we recommend that you read the labels carefully and choose a product made with natural ingredients.

Peas are nutritionally rich and contribute to raising the quality of various dishes.

Step by Step

It is important to start cooking the rice. For this, it will be necessary to cook the ingredient in salted water, adding all the rice when it reaches the boiling point.

Cook for about 15 minutes over medium heat and then drain. It is important that it is not too soft or too old.

While the rice is being prepared, the chopped onion can be poached in a pan with extra virgin olive oil. A little salt should be added to release the juice, as well as finely chopped garlic cloves.

We will have to wait for it to take color and at this point add the diced Serrano ham. The paprika is also introduced and it continues to stir. Finally, you will have to add the crushed tomato.

Once the mixture has cooked for a few minutes and the ingredients have been well integrated, the rice is drained, strained and added to the casserole. The same is done with peas. It is important to correct the salt level and wait for the latter to cook properly. It won't take long but you have to make sure that they are not too hard.

In approximately 5 minutes the recipe will be ready and can be served and consumed. It can be served as a starter or as a main course. It is a good option for a dinner, for example. You can also supplement the recipe with other ingredients, such as mushrooms, although it is important to sauté them first.

Peas benefits

We can't dismiss the recipe without telling you about the benefits of peas. These plant-based products are positive for your health when introduced in the context of a varied and balanced diet.

Improve protein intake

According to a study published in the journal Annals of Nutrition & Metabolism, it is important to achieve a protein intake greater than 0.8 grams of protein per kilogram of body weight per day in sedentary adults. Not only do you have to meet these requirements through nutrients of animal origin, but vegetables also help.

In particular, peas stand out for their protein concentration. They are suitable products to complete the daily contribution and to ensure that the muscles recover well after high intensity physical exertion.

They help speed up traffic

It should be noted that peas are a source of fiber. This substance is key to increasing the volume of the fecal bolus and ensuring efficient intestinal transit.

They activate mechanoreceptors and stimulate peristaltic movements. According to research published in the journal Nature Reviews, a correct intake of fiber reduces the risk of experiencing constipation.

On the other hand, It must be taken into account that part of the fiber ferments at the intestinal level. Thus, it serves as an energy substrate for the bacteria that inhabit the digestive tract, allowing them to reproduce and grow healthy.

Increase the feeling of satiety

It is essential to ensure fiber in the diet, not only for its ability to improve the functioning of the digestive tract, but also for the power of this element to increase satiety. This is evidenced by a study published in European Journal of Clinical Nutrition. Thanks to this effect the risk of overeating is reduced, which can condition the development of obesity.

It is important to ensure that the mechanisms of appetite and satiety work correctly throughout the day. Adequate sleep at night contributes to this task. Also eat vegetables in abundance and exercise frequently.

Peas are an excellent option to control hunger and reduce snacking between meals.

They provide antioxidants

Like almost all products from plants, peas are capable of providing a large amount of antioxidants. These substances neutralize the formation of free radicals and their subsequent accumulation in the body's tissues.

It must be taken into account that reactive oxygen species may be responsible for an increase in inflammatory mechanisms. These processes are underlying a large number of chronic and complex pathologies.

Make pea rice stir fry

Preparing pea rice stir fry is easy. It is a balanced dish from the energy and nutritional point of view. It provides quality carbohydrates, a certain portion of protein and fiber. It can be included in the context of almost any healthy diet.

However, do not forget that it is important to ensure balance and variety in the diet to achieve good health. It is also recommended to strength train daily and get a good night's rest.