Scrumptious Mangetout Recipes to Savor Every Bite


Mangetout, also known as snow peas, are a versatile and nutritious variety of pea that is widely enjoyed in various cuisines around the world. These flat, edible pods are harvested when they are young and tender, making them perfect for both raw and cooked dishes. With a mild and slightly sweet flavor, mangetout adds a delightful crunch to any meal. Whether used in stir-fries, salads, soups, or pilafs, mangetout brings a fresh and vibrant element to your culinary creations.

Health benefits of mangetout: Packed with essential nutrients and antioxidants

Mangetout, also known as snow peas, are not only delicious but also incredibly nutritious. These vibrant green pods are packed with essential nutrients and antioxidants that can benefit your overall health. They are an excellent source of vitamin C, which helps boost the immune system and promote healthy skin. Mangetout also contains vitamin A, which is important for good vision and a strong immune system. Additionally, they are rich in dietary fiber, which aids digestion and helps maintain a healthy weight. The antioxidants found in mangetout help protect the body against free radicals, reducing the risk of chronic diseases such as heart disease and certain types of cancer. Incorporating mangetout into your diet is a great way to enjoy a tasty vegetable while reaping its numerous health benefits.

Cooking mangetout: Quick and easy recipes for a delightful culinary experience

Cooking mangetout is a breeze, thanks to its tender and crisp texture. This versatile vegetable can be enjoyed in a variety of ways, adding a burst of freshness to your dishes. Whether you prefer it raw, stir-fried, or cooked in soups and pilafs, mangetout never fails to impress. Its mild flavor pairs well with a range of ingredients, allowing you to get creative in the kitchen. With these quick and easy recipes, you can elevate your culinary experience and savor the delightful taste of mangetout.

Recipe 1: Stir-fried mangetout with garlic and sesame oil

Stir-frying mangetout is a simple yet flavorful way to enjoy this versatile vegetable. The combination of garlic and sesame oil adds a delightful aroma and enhances the natural sweetness of mangetout. Here's how to prepare this scrumptious dish:


- 250g mangetout

- 2 cloves of garlic, minced

- 1 tablespoon sesame oil

- Salt and pepper to taste


1. Wash the mangetout thoroughly and trim off the ends.

2. Heat the sesame oil in a wok or large frying pan over medium-high heat.

3. Add the minced garlic and stir-fry for about 30 seconds until fragrant.

4. Add the mangetout to the pan and stir-fry for 2-3 minutes until they turn bright green but still maintain their crispness.

5. Season with salt and pepper according to your taste preferences.

6. Remove from heat and serve immediately.

This stir-fried mangetout dish makes a perfect side dish or can be enjoyed as a light main course when paired with steamed rice or noodles. The vibrant colors, crunchy texture, and aromatic flavors will surely elevate your dining experience.

Recipe 2: Mangetout salad with lemon vinaigrette and feta cheese

Recipe 2: Mangetout Salad with Lemon Vinaigrette and Feta Cheese

For a refreshing and tangy salad, try this delicious mangetout salad with lemon vinaigrette and feta cheese. This recipe combines the crispness of mangetout with the zesty flavors of lemon and the creamy richness of feta cheese.

To make this salad, start by blanching the mangetout in boiling water for about 2 minutes until they become bright green and tender-crisp. Immediately transfer them to an ice bath to stop the cooking process and preserve their vibrant color.

Next, prepare the lemon vinaigrette by whisking together freshly squeezed lemon juice, extra virgin olive oil, Dijon mustard, honey, salt, and pepper. Adjust the seasoning according to your taste preferences.

In a large bowl, combine the blanched mangetout with cherry tomatoes cut in half and thinly sliced red onion. Drizzle the lemon vinaigrette over the vegetables and toss gently to coat them evenly.

Crumble some tangy feta cheese on top of the salad for added creaminess and saltiness. You can also sprinkle some fresh herbs like parsley or mint for extra flavor.

Serve this refreshing mangetout salad as a side dish or as a light lunch option. It pairs well with grilled chicken or fish for a complete meal. The combination of crunchy mangetout, zesty lemon vinaigrette, creamy feta cheese, and fresh herbs creates a delightful burst of flavors in every bite.

With its vibrant colors and refreshing taste, this mangetout salad is not only visually appealing but also packed with essential nutrients like vitamins A and C. Incorporate this recipe into your repertoire to enjoy a healthy and delicious twist on traditional salads.

Recipe 3: Creamy mangetout soup with fresh herbs

Recipe 3: Creamy Mangetout Soup with Fresh Herbs

Indulge in the velvety goodness of a creamy mangetout soup infused with the aromatic flavors of fresh herbs. This recipe combines the delicate sweetness of mangetout with the richness of cream, creating a satisfying and nourishing dish.

To start, gather these ingredients:

- 500g mangetout, washed and trimmed

- 1 onion, finely chopped

- 2 cloves of garlic, minced

- 2 tablespoons butter

- 4 cups vegetable broth

- 1 cup heavy cream

- A handful of fresh herbs (such as parsley or chives), chopped

- Salt and pepper to taste

In a large pot, melt the butter over medium heat. Add the chopped onion and minced garlic, sautéing until they become translucent and fragrant. Next, add the mangetout to the pot and cook for about 5 minutes until they turn bright green.

Pour in the vegetable broth and bring it to a gentle boil. Reduce the heat and let it simmer for around 15 minutes or until the mangetout are tender. Using an immersion blender or regular blender, puree the soup until smooth.

Return the soup to low heat and stir in the heavy cream. Allow it to warm through without boiling. Season with salt and pepper according to your taste preferences.

Before serving, garnish each bowl with a generous sprinkle of freshly chopped herbs. The vibrant flavors of parsley or chives will complement the creamy texture of the soup beautifully.

This creamy mangetout soup is not only delicious but also packed with essential nutrients from both mangetout and fresh herbs. It makes for a comforting appetizer or a light meal on its own. Serve it alongside crusty bread or a salad for a complete dining experience that will leave you feeling satisfied and nourished.

Try this recipe today to savor the delightful flavors of mangetout in a comforting and creamy soup.

Recipe 4: Mangetout and shrimp stir-fry with a tangy soy glaze

Recipe 4: Mangetout and Shrimp Stir-Fry with a Tangy Soy Glaze

For a delightful combination of flavors and textures, try this delicious mangetout and shrimp stir-fry with a tangy soy glaze. This recipe is not only quick and easy to prepare but also packed with nutrients.


- 200g mangetout

- 250g shrimp, peeled and deveined

- 2 tablespoons vegetable oil

- 3 cloves garlic, minced

- 1 tablespoon ginger, grated

- 2 tablespoons soy sauce

- 1 tablespoon honey

- 1 tablespoon rice vinegar

- Sesame seeds for garnish


1. In a small bowl, whisk together the soy sauce, honey, and rice vinegar to make the tangy soy glaze.

2. Heat the vegetable oil in a large skillet or wok over medium-high heat.

3. Add the minced garlic and grated ginger to the hot oil and sauté for about one minute until fragrant.

4. Add the shrimp to the skillet and cook for about two minutes on each side until pink and cooked through. Remove from the skillet and set aside.

5. In the same skillet, add the mangetout and stir-fry for about three minutes until they are tender yet still crisp.

6. Return the cooked shrimp to the skillet with the mangetout.

7. Pour in the tangy soy glaze mixture and toss everything together until well coated.

8. Cook for an additional two minutes until heated through.

9. Remove from heat and sprinkle sesame seeds on top for garnish.

10. Serve immediately as a main dish or as a side dish with steamed rice.

This vibrant stir-fry combines the crunchiness of mangetout with succulent shrimp, perfectly complemented by the tangy soy glaze. It's a healthy option that will surely impress your taste buds. Enjoy this scrumptious mangetout and shrimp stir-fry as a flavorful addition to your meal repertoire.

Recipe 5: Mangetout and quinoa pilaf with roasted vegetables

Recipe 5: Mangetout and Quinoa Pilaf with Roasted Vegetables

For a wholesome and flavorful meal, try this delicious mangetout and quinoa pilaf with roasted vegetables. Packed with nutrients and bursting with flavors, this recipe is sure to impress your taste buds.


- 1 cup quinoa

- 2 cups vegetable broth

- 1 tablespoon olive oil

- 1 red bell pepper, diced

- 1 zucchini, diced

- 1 yellow squash, diced

- 1 cup cherry tomatoes, halved

- 1 cup mangetout, trimmed and halved

- Salt and pepper to taste


1. Preheat the oven to 400°F (200°C).

2. Rinse the quinoa thoroughly under cold water.

3. In a saucepan, bring the vegetable broth to a boil. Add the rinsed quinoa and reduce heat to low. Cover and simmer for about 15 minutes or until the quinoa is cooked and fluffy.

4. Meanwhile, in a large baking dish, toss the diced bell pepper, zucchini, yellow squash, cherry tomatoes, and mangetout with olive oil. Season with salt and pepper.

5. Roast the vegetables in the preheated oven for about 20 minutes or until they are tender and slightly caramelized.

6. Once the quinoa is cooked, fluff it with a fork and transfer it to a serving bowl.

7. Add the roasted vegetables to the quinoa and gently toss to combine.

8. Serve hot as a main dish or as a side dish alongside grilled chicken or fish.

This mangetout and quinoa pilaf offers a delightful combination of textures and flavors while providing essential nutrients like protein from quinoa and vitamins from mangetout. It's an excellent option for those looking for a healthy twist on traditional pilaf recipes. Enjoy this wholesome and satisfying dish as part of your balanced diet.

Conclusion: Incorporate mangetout into your meals for a healthy and delicious twist. With its versatility, nutrient-rich profile, and delightful taste, mangetout is a fantastic addition to any meal. Whether stir-fried with garlic and sesame oil, tossed in a refreshing salad, blended into a creamy soup, or paired with shrimp in a tangy soy glaze, mangetout offers endless possibilities for culinary creativity. By incorporating this vibrant vegetable into your diet, you not only enhance the flavor of your dishes but also boost your intake of essential nutrients and antioxidants. So why not elevate your food experience by savoring every bite of these scrumptious mangetout recipes?

Published: 06. 02. 2024

Category: Recipes

Author: Liam Thornton

Tags: mangetout | a type of pea