I love sugar snap peas. I’ve always felt short-changed with snow peas. Snow peas make me feel like all I’m getting is the pod, not the “good stuff” – the sweet little peas. It’s also more fun saying Sugar Snap Peas. I feel confident I’m getting something a little sweet with a crunch. Sugar snap peas, also known as snap peas, have edible rounded pods with thick pod walls. Snow peas, in contrast, are flat with thin walls. Snow peas are slightly tender yet crisp but lack the sweeter flavor profile. Sugar snap peas are considered the most flavorful variety of pea with a high rating for nutrition. Sugar snap peas are beneficial for bone, digestive and immune health. Although most veggies are considered low-carb and keto-friendly, sugar snap peas and snow peas are high in carbs (sorry!) If you’re counting Weight Watcher points, sugar snap peas are 1 point.
This recipe requires the snap peas to be trimmed at the ends. There may also be tough “strings” at the seams of the pod that need to be removed. Those little strings are very unpleasant in your mouth! The tomatoes, onion, and garlic also need a little attention before they hit the oven. The onion needs to be thinly sliced. A small onion is more than ample. If using a larger onion, just use a portion of it – about a quarter will do it unless you really like onion! Garlic is one of my favorite things to roast. The cloves get soft and just melt in your melt. I use small gloves (although they can be a little fussy to peel). If you use large gloves, cut them in half. The pieces should all be roughly the same size. The grape tomatoes are easy; just give them a good rinse. Set the tomatoes aside for a few minutes.
The seasoning for this “Italian” roasted dish is, of course, Italian seasoning. I adore this stuff! I use it all the time. It’s a fabulous blend of flavorful herbs and spices and is the perfect seasoning for the recreational or part-time cook. It allows you all the flavor while saving you from having multiple containers of herbs and spices taking up precious space while being rarely used. Italian seasoning is a must-have in any kitchen! I’m not partial to any particular brand; I’ve used them all from name brand to store brand and honestly, couldn’t tell the difference. To give these veggies a little kick, I included some crushed red pepper flakes. I don’t like a lot of heat, so ¼ teaspoon is perfect for me. Adjust the amount to your personal taste. If you prefer more pronounced heat and a more robust spice profile, ditch the Italian seasoning and substitute Cajun or Creole seasoning. Just make sure you omit the crushed pepper flakes and change the name to “Cajun Roasted Sugar Snap Peas and Garlic.”
While you can use a bowl, I prefer to use a ziplock plastic bag to coat my veggies with the oil and seasoning. I’m all about easy/breezy clean-up and reducing the number of dishes that need to be washed. Dirty dishes stress me out! This is why I line the rimmed baking sheet/pan with aluminum foil; no washing required – just throw away the foil.
The oiled and seasoned snap peas, onions, and garlic are poured onto the baking pan and roast in a preheated (425℉) oven for 5 minutes. Don’t crowd the pan. Spread the veggies out so that they will roast, not steam. Now it’s time to add the tomatoes and roast for 8 more minutes. We want the vegetables to be tender and lightly browned around the edges.
The colorful, flavorful, crispy-tender, squishy and juicy assortment of vegetables are now ready to serve. Double or triple this recipe to feed as many as needed. This dish can be easily zhooshed up with a drizzle of Italian salad dressing or, if you want to be fancy, balsamic vinegar. My family prefers them as they come out of the oven!
Italian Roasted Sugar Snap Peas and GarlicCourse: Sides, Vegetable, VeganCuisine: Italian-American Fusion, VeganDifficulty: Easy
Crispy-tender sugar snap peas, caramelized onions and garlic, sweet juicy grape tomatoes, crushed red pepper flakes, and seasoning come together for a delicious and colorful, sweet, and spicy vegan side dish.
1/2 lb sugar snap peas rinsed and trimmed.
1/4 onion small and thinly sliced
5-10 gloves of garlic, peeled
1/2 cup grape tomatoes, rinsed
1 tablespoon olive oil
1/4 teaspoon Kosher salt
1/4 teaspoon crushed red pepper flakes
1/2 teaspoon dried Italian seasoning
black pepper pinch
- Prep: Preheat oven to 425℉. Rinse and pat dry tomatoes. Rinse, trim off ends, and remove any tough strings of the snap peas. Slice the onion and peel the garlic. Line a rimmed baking sheet/pan with aluminum foil (for easy cleaning).
- In a ziplock plastic bag (or a large bowl) combine the snap peas, onion, garlic cloves, olive oil, salt, and crushed red pepper, and Italian seasoning and gently toss in the bag until well coated. Pour onto the prepared pan. Roast for 5 minutes. Stir.
- Add in tomatoes. Roast for another 8 minutes more or until vegetables are lightly brown at the edges and tender.
- Snap peas: Using pre-washed snap peas is a timesaver but they still will need to be trimmed. There may be tough “strings” at the seams of the pods that need to be removed.
- Onion: A small onion is more than enough. If using a medium or large onion, slice off and cut about a quarter of it (depending on how much you like roasted onions)
- Garlic: use small gloves or cut large gloves in half
- Pepper flakes: A ¼ teaspoon goes a long way! Add additional red pepper flakes for more heat.
- Italian Seasoning: Make your own by mixing equal amounts of oregano, thyme, and basil for a simple substitute