Get the low-down on these beautiful legumes, their intricate differences as well as some tasty ways to enjoy them. 

1. Sugar snap peas  

With a rounded, thick casing, sugar snap peas can be eaten whole – whether that’s raw or cooked. They can also be sliced open to reveal pearls of smaller round peas, making them a beautiful addition to a salad. These peas are juicy and crunchy with a bright sweetness.  

2. Snow peas or mangetout  

Compared to sugar snaps, these have thin and flat casings that contain immature, flat peas. The whole pea can be eaten raw or cooked. With a peppery taste, these do well fried off with oil, garlic and lemon.  

3. Edamame beans  

These are immature soybeans harvested before fully hardening. Edamame beans can be enjoyed in poke bowls, salads, mashed or simply snacked on. They can be bought while still inside a furry casing, or shelled. To get a taste of its warm, savoury nuttiness, the casing needs to be removed before eating.  

Also read: Know your beans 

4. Green beans or string beans  

Long, thin beans which are more commonly found and are more affordable than the previous three due to easier growing conditions, labour used to harvest them and year-round availability. Healthy and full of fibre, they are light and fresh with a subtly sweet flavour. Boil or steam until tender, then toss in a pan with sautéed onions.  

Also read: Healthy chicken à la king with green beans

5. English or garden peas  

These peas have been shelled before being packaged. Garden peas are sold fresh but often found in abundance in the frozen section. Add to pies, stews, pastas and salads. These provide pops of lovely sweetness and earthy flavour.  

6. Mung bean sprouts  

Enjoyed raw on veggie bowls or cooked along with stir fries, mung bean sprouts are versatile and provide a much-enjoyed crunch on any dish. These have a light, savoury flavour that keeps its freshness even when cooked. 

Words: Sjaan Van Der Ploeg 

Photography: Donna Lewis 

Also read: Crispy chicken schnitzel with mushy peas

The post Everything you need to know about legumes appeared first on MyKitchen.

This grilled chicken breast with raw veggie salsa recipe is the ultimate clean meal that will help you get summer body ready.

SERVES 4 // COOK TIME 30 min

INGREDIENTS

For the chicken
4 lean chicken breast fillets, butterflied all the way through
Olive oil, to drizzle
4 sprigs thyme, leaves only
Zest and juice of 1 lemon
1 clove garlic, peeled and crushed
1 tsp smoked paprika
Salt and pepper
For the salsa
4 spring onions, sliced
1 red, 1 yellow and 1 green pepper, seeded and diced
1 small cucumber, seeded and diced
1 mielie, kernels only
1 avocado, peeled and diced
Handful cherry tomatoes, halved
Handful radishes, thinly sliced
Handful sugar snap peas, chopped
Handful parsley, chopped
For the dressing
60 ml olive oil
1 tsp wholegrain mustard
Squeeze honey
1 chilli, seeded and chopped
Juice and zest of 1 lemon

METHOD
1. Place chicken in a dish and drizzle with oil. Season with the rest of the ingredients. Marinate for 20 minutes.
2. Mix all the salsa ingredients. Season with salt and pepper.
3. Place all of the dressing ingredients in a jar and shake.
4. Pour the dressing over the salsa and leave it to marinate while you grill the chicken.
5. Heat a griddle pan and grill the chicken for 3–4 minutes on each side, until lightly charred and cooked through.
6. Serve the chicken with a large spoonful of salsa

This wholesome feta-stuffed chicken with rocket salad has everything you need in a meal: lean protein, healthy fats, greens, cheese… Need we say more?

The post Grilled chicken breast with raw veggie salsa appeared first on MyKitchen.

Sugar snap peas add a deliciously sweet flavour to this vegetable-rich pad Thai, an absolute favourite when it comes to Asian food.

SERVES 4–6 // COOKING TIME 30 min

INGREDIENTS
For the peanut sauce
½ cup peanut butter
2 tbsp soy sauce
1 tbsp honey
1 red chilli, finely chopped
2 tbsp lime juice
⅓  cup water
For the pad Thai
200 g peeled shrimp
1 onion, thinly sliced
2 garlic cloves, chopped
2 tbsp finely chopped ginger
1 tbsp soy sauce
1 tsp red chilli flakes
¼ red cabbage, chopped
1 cup spinach, chopped
1 spring onion, thinly sliced
8 carrots, ribboned
250 g sugar snap peas, split
Zest and juice of ½ lime
1 tbsp sesame oil

METHOD
For the peanut sauce
1. Mix all the ingredients, except the water, together.
2. Gradually stir in the water, until the sauce is thick.
For the pad Thai
1. Heat a pan over high until smoking. Add 1 tsp oil.
2. Fry the shrimp for 2−3 minutes on each side, until cooked. Remove and season.
3. Fry the onions for 2 minutes, then add garlic, ginger, soy sauce and chilli flakes. Set aside
4. Fry the cabbage for 2−3 minutes over high heat. Add the spinach and cook for 1−2 minutes. Add the onions slices.
5. Fry the carrot ribbons for 2−3 minutes. Add the sugar snaps and fry for 2 minutes.
6. Remove from the heat and mix all the veg and shrimp together. Stir in the lime zest and juice and sesame oil.
7. Serve the pad Thai drizzled with peanut sauce.

Recipe: Dylan Norton
Styling: Elizabeth Mackenzie
Photography: Sean Dollery // HMimages.co.za

Not a seafood fan? Try this Thai beef with avo chimichurri instead.

The post Sugar snap pad Thai with peanut sauce appeared first on MyKitchen.