Brown rice with peas is a valid variant to the others already proposed, to be included in the weekly diet because peas should be eaten at least 4 times a week. Easy to prepare, also because you can use frozen peas: even richer in vitamins and minerals than fresh ones because they do not undergo passages after harvesting.

Brown rice tends to be a little tasteless, so we suggest you add a little curry to it. Apart from peas you can also add other vegetables such as carrots. For a sweeter taste, you can add raisins too!

We have already covered the nutritional value of dried fruit. So we will concentrate on peas. Green peas are a great addition to your menu because in addition to their concentration of vitamins and minerals, they also provide the carotenoid phytonutrients, lutein and zeaxanthin, which are known to promote vision and eye health.

While not always recognized as a food unique in phytonutrients, green peas are actually an outstanding phytonutrient source. Flavanols (including catechin and epicatechin), phenolic acids (including caffeic and ferulic acid), and carotenoids (including alpha- and beta-carotene) are among the phytonutrients provided by green peas. Even more unique to this food are its saponins, pisumsaponins I and II and pisomosides A and B. The polyphenol coumestrol is also provided in substantial amounts by this phytonutrient-rich food.

Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.