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Easy Sautéed Sugar Snap Peas with Garlic and Shallot

5 from 4 reviews

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By Elaine Gordon · Published Mar 24, 2023 (Updated Aug 30, 2023)

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Gluten-Free Nut-Free Paleo Refined Sugar-Free Vegan

This Easy Sautéed Sugar Snap Peas with Garlic and Shallot recipe is my favorite way to cook sugar snap peas. They are crisp, perfectly flavored and so easy to make in under seven minutes. All you need is one pan and a handful of basic ingredients to wow everyone with this seasonal side dish.

Sauteed sugar snap peas with garlic and shallot in a white bowl next to raw shallots and a jar of red pepper flakes with a white background.

You're going to love this flavorful shallot garlic sugar snap pea recipe! Every spring I look forward to sugar snap peas, especially when drizzled with this easy creamy tahini sauce.

This is my favorite way to prepare these easy sautéed sugar snap peas. They're fresh, nutritious and delicious. They’re perfect for a quick seasonal side dish on a busy weeknight or for your spring holiday menu. And they will win over any picky vegetable eater for sure!

They are naturally vegan, gluten-free, paleo, Whole30-friendly, keto friendly, nut-free and soy-free so everyone can enjoy this allergy-friendly recipe. Best of all, they’re so quick to make. So grab your large skillet and let’s get cooking!

Sugar Snap Peas being sauteed in a black cast iron skillet with a white background.

How to Cook Sugar Snap Peas

The ingredient list couldn't be much shorter: we're using 8 ounces of sugar snap peas, high-quality olive oil and basic aromatics and seasonings. Here I went with shallot, garlic, red pepper chili flakes, salt and pepper. You can season it to your preference at the very end as well.

Ingredients for Sugar Snap Pea Recipe which include sugar snap peas, olive oil, diced shallot, minced garlic and salt, pepper and chili flakes in glass bowls.

Sauteed Shallots and Garlic in a black Cast Iron Skillet wiht a white background.

Sauteed sugar snap peas in a black cast iron skillet with a white towel around the handle with a white background.

The steps to cooking sugar snap peas are very simple:

Heat oil in a 12-inch, non-stick skillet (I love cast iron for this recipe) over low to medium heat.
Add the shallot, garlic, salt, chili flakes and black pepper to the hot pan and sauté for 3 minutes until fragrant and translucent.
Add the sugar snap peas and sauté for another 3 minutes.

Cooking Tip: Do not overcook them as they will continue to cook after you take them off the heat!

Some people like to add lemon zest as a garnish at the end. I personally love to toss in toasted white sesame seeds for a fun texture and flavor enhancer. The sesame seeds definitely make them unique!

I also like to toss in hemp hearts for added plant-based protein and then serve overtop quinoa.

Close up of sauteed sugar snap peas with garlic and shallot.

Health Benefits of Sugar Snap Peas

We all know sugar snap peas are a healthy veggie, but do you know just HOW good they are?! As a Master Certified Health Education Specialist (MCHES) through the National Commission of Health Education Credentialing (NCHEC), I've always been curious about exactly what makes a food "healthy." When it comes to sugar snap peas, you're getting a veggie that's considered an excellent source of immune-boosting vitamin C while also being a good source of vitamin K.

Sugar snap peas are part of the legume family and contain pods. However, from a nutrition standpoint they are more similar to starchy vegetables, so they are considered part of the vegetable group.

They are naturally low in calories while also being high in fiber, which is important for digestion, weight management, and heart health. They are rich in folate, iron and vitamin A. And they even contain a little protein.

Sugar snap peas can be eaten raw, but like many other vegetables they are much more enjoyable when seasoned and cooked!

Sugar Snap Peas with Sesame Seeds in a white bowl with a brown rim.

How to Select and Store Sugar Snap Peas

Choose sugar snap peas that are a bright green color all around the outer shell. They should be firm and free from blemishes.

Store peas in the crisper section of the refrigerator in a perforated plastic bag. For the sweetest flavor, serve the sugar snap peas as soon as possible after you purchase them. Ideally you want to cook and enjoy the sugar snap peas within two days. Wash them under cool running water when ready to eat.

Sauteed Sugar Snap Peas topped with sesame seeds in a white bowl with a brown rim.

The Different Types of Peas

There are three main types of peas: garden peas, snow peas and sugar snap peas.

Garden peas are the green peas that most people think of when someone says peas. Each pod holds about 7-8 peas and they are sweet. The biggest difference between these and the other two varieties is that the pea pods (or shells) are not edible.

Snow peas are flat with about 6-7 peas inside each pod and the entire pod is edible. They are also sweet but have a bit of a milder flavor. These are usually used in stir-fries.

Sugar snap peas have anywhere from 4-8 peas inside each pod, which can also be eaten whole. These are the sweetest peas as well as the crunchiest, and therefore make for a popular nutritious side dish!

The Best Olive Oil for Cooking Vegetables

Using a high-quality olive oil is important when you're flavoring veggies because you can really taste the difference! I've been a longtime fan of Pomora Olive Oil, a company that lets you adopt an olive tree and enjoy high-quality, Italian olive oil directly from your tree (use my code EBE25 for a 25% discount on your first order).

Sauteed Sugar Snap Peas topped with sesame seeds in a white bowl with a brown rim with a white background.

More Seasonal Veggie Side Dishes

All of these recipes are vegan, gluten-free, soy-free, peanut-free and refined sugar-free, perfect for pairing with your favorite entrées:

I hope you make and love this easy sautéed sugar snap pea recipe! It's such a simple way to add some variety to your side dish game, plus it accommodates so many allergies: it's vegan (no dairy or egg!), gluten-free, soy-free, nut-free, refined sugar-free, and friendly for paleo or keto diets.

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Easy Sautéed Sugar Snap Peas with Garlic and Shallot

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 4 reviews

Author: Elaine Gordon
Total Time: 7
Yield: 2-3 1x
Diet: Vegan

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Description

This simple recipe is my favorite way to cook sugar snap peas. They are crisp, perfectly flavored and so easy to make in under ten minutes. All you need is one pan and a handful of basic ingredients to wow everyone with this seasonal side dish.

Instructions

Heat oil in a 12-inch, non-stick skillet (I love cast iron for this recipe) over low to medium heat. Add the shallot, garlic, salt, chili flakes and black pepper and saute over low to medium heat for 3 minutes until fragrant and translucent.
Add the sugar snap peas and sauté for 3 minutes. Do not overcook them - they will continue to cook after you take them off the heat.
Optional: Toss with sesame seeds and/or hemp hearts if using.
Serve immediately and enjoy while hot. Garnish with more sesame seeds if desired. Drizzle this 5-minute creamy tahini sauce overtop to take it to another level!