Jackdaws: the fantastic properties and how to cook them to enhance their benefits

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Elia Tabuenca García
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Jackdaws, also commonly called mangiatutto peas, are typical legumes of spring which, as the name also underlines, should not be shelled but can be eaten in their entirety. Let's find out all their properties and how to best use them.

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Le jackdaws, also commonly called mangatutto peas, are typical legumes of spring which, as the name also underlines, should not be shelled but can be eaten in their entirety. Let's find out all their properties and how to best use them.

There are many popular names with which jackdaws are called, and more mangatutto peas but also snow peas o pea pods. It is essentially about a variety of peas (Pisum sativum) whose peculiarity is that they should not be shelled but the pod is also eaten.


Jackdaws, variety

there two varieties of snow peas:

  • Pisum sativum var. with flat pods and underdeveloped seeds
  • Pisum sativum var macrocarpon with round pods and well-formed seeds (more similar to common peas)

Jackdaws, property

Le jackdaws boast interesting properties. First of all they are rich in fiber and then they help intestinal regularity. Thanks to the good quantity of vitamins and mineral salts they contain, these legumes can be considered a natural remineralizing supplement.

If consumed correctly and regularly, they can help to counteract situations of anemia, thanks to the presence of iron, an important mineral salt even in case you suffer from fatigue or need to recover after an illness.

Among the most appreciated properties of the jackdaws is the ability to satiate and decrease the sense of hunger in the face of a very low calorie intake. By the way I am capable of reduce the absorption of sugars and fats, therefore also excellent for keeping blood sugar and cholesterol at bay. Given the low glycemic index, the consumption of snow peas is also recommended for those suffering from type 2 diabetes.

They are also rich in phytoestrogens and therefore help to regulate the female menstrual cycle when problematic.

In summary, the jackdaws are:

  • Rich in fiber
  • Beneficial for the intestine
  • Remineralizers
  • Anti-Anemiche
  • They fight fatigue
  • They keep hunger at bay
  • They reduce the absorption of sugars and fats
  • Rich in phytoestrogens, they help regulate the menstrual cycle

Jackdaws, benefits

The benefits that can result from the consumption of jackdaws are highlighted above all in the case of constipation and colitis, conditions that help improve. They can then help to increase the sense of hunger in case of overweight and obesity, obviously as part of a correct diet overall.

Women who suffer from disorders related to the menstrual cycle, for example irregularities, they can insert these legumes in their diet that contain phytoestrogens, or vegetable estrogens that help relieve discomfort and restore hormonal balance.

Consumption also recommended in case of fatigue and anemia, given the richness in mineral salts (including iron).

In summary, the benefits of snow peas can be highlighted in the case of:

  • Constipation
  • Colitis
  • Overweight and obesity
  • Problems related to the menstrual cycle
  • Fatigue
  • Anemia

Jackdaws, nutritional values

Jackdaws contain carbohydrates, proteins and fibers. The fat content is very low. As for the mineral salts and vitamins, however, in mangiatutto peas we find potassium, magnesium, iron and manganese as well as vitamin C in good quantities, vitamin K, vitamin A, B vitamins including folic acid. As for nutritional values, a bit like green beans, snow peas they are considered a cross between legumes and vegetables.

Jackdaws, calories

The caloric content of snow peas is low, we talk about 41 kcal per 100 grams of raw legume. You can therefore safely eat even if you are following a weight loss diet.

Jackdaws, how to cook them to enhance their benefits?

IThe flavor of the snow peas is reminiscent of that of peas and this is why in the kitchen they are a fairly versatile legume, to be used also as a possible side dish.

The best way to enjoy the benefits of snow peas is eat them raw, obviously after having washed them well, removed the ends and the central thread running from one end of the pod to the other. In this case they are an excellent natural supplement of vitamins and minerals to be exploited for example as a mid-morning or mid-afternoon snack. Of course, if you choose this way to consume them, you have to look for a really fresh and tender product.

To keep the properties of the snow peas in the best possible way despite cooking we recommend steam them for no more than 15 minutes in such a way as to also preserve their crunchy texture. Immediately after, to make sure that they remain firm and of a nice green color, they can be immersed in cold water. The alternative is to boil them, but not exceeding 10 minutes of cooking.

To increase your protein intake we recommend associate the jackdaws with a whole grain for example rice but also millet, buckwheat, quinoa, amaranth, etc. To improve iron absorptionInstead, add some fresh lemon juice or other sources of vitamin C.

To recap:

  • Wash the jackdaws well
  • Cut off the two ends
  • Remove the thread that passes through the central part of the pod
  • Steam them for up to 15 minutes or boil them for up to 10 minutes
  • Immediately afterwards pass them in cold water
  • Associate them with a cereal
  • Add fresh lemon juice or other sources of vitamin C
Photo: Pinterest

Jackdaws, how to use them?

Snow peas are suitable for various recipes in the kitchen. Among other things, it is a widely used ingredient in Chinese cooking, where they work above all sauté in a pan together with other vegetables to season rice, meat, shrimp or other.

With jackdaws you can season pasta and rice but also mix them with seasonal vegetables, bake them au gratin, cook them with butter or tomato sauce or accompany them with cheese.

A great way to use them, however, is to enjoy them simply seasoned with extra virgin olive oil and lemon (remember that vitamin C also helps the absorption of iron from vegetables).

Jackdaws, how to choose and store them?

When buying jackdaws pay attention to pods which must not be too big but above all very firm, bright green and spotless. You can eat everything, but remember to remove the thread that goes from the petiole to the end of the pod. Yes they can keep in the fridge for 2/3 days then they must necessarily be consumed. If you do them instead blanch for 2/3 minutes and let them cool, you can too keep them in the freezer for one year.

It is not always easy to find jackdaws, look for them in the market closest to your home.

Discover also the properties of other legumes:



The consumption of jackdaws as well as normal peas is to avoid in case you suffer from favism.

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