Super foods recipe: French-style peas

A marriage of shallots and Boston lettuce give this vegetable dish a unique twist.

Rich in a range of vitamins and minerals, peas are an excellent source of vitamin C to boost the immune system, and potassium for healthy muscle and nerve function. Peas are also high in fibre, which is good for digestion and for the heart, and in lutein, a natural plant pigment that helps to protect eyesight.

Eighty percent of the fats in olive oil are heart-healthy monounsaturated and polyunsaturated fats containing vitamin E, which helps protect against heart disease. Virgin olive oil or, especially, extra virgin is high in antioxidants. Like all oils, olive oil is high in calories, so use sparingly if you are watching your weight.

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves 4

• Small pat of butter
• 15 ml (1 tbsp) olive oil
• 16 peeled shallots
• Head of Boston lettuce
• 600 g (2 1/2 c) frozen peas
• 250 ml (1 c) hot vegetable stock
• 5 ml (1 tsp) superfine sugar

1. Melt butter in a pot over medium heat with olive oil. Add shallots and cook, stirring occasionally, for five minutes or until lightly golden.
2. Slice a head of Boston lettuce into eight pieces and add to the pan with frozen peas, hot vegetable stock and superfine sugar. Bring to a boil, cover and simmer over low heat for 20 minutes. Season to taste before serving.

• Use two sliced onions if you can't find shallots, and substitute fresh peas for frozen ones when in season. Note that shelling the fresh peas will increase your preparation time by 15 minutes.
• Chicken or lamb is a tasty accompaniment to these peas.
• To add a minty twist, scatter a few fresh mint leaves, or spearmint if available, and a handful of chopped fresh chervil into the pan five minutes before the end of cooking. Remove the mint leaves before serving.

To make superfine sugar at home, run 250 millilitres (one cup) white sugar in a food processor for 30 seconds.

Key nutrients: 168 calories, 7 g fat, 2 g saturated fat, 19 g carbohydrates, 10 g protein, 12 g fibre.