Delicious & Easy Recipe for Mange Tout: A Fresh Twist on a Classic Vegetable

Written by Jessica Lopez.

6 REVIEWS

| 4.5 AVERAGE

Published at 03-03-2024

Edited on 03-04-2025 | 10:30 AM

Vegetarian Recipes

Course: Side Dish

Cuisine: French

Difficulty: Easy

Servings

4 servings

Prep Time

10 minutes

Cooking Time

5 minutes

Total Time

15 minutes

Fat

0.5g

Protein

2g

Carbohydrates

6g

Calories

30 kcal

Are you looking to elevate your vegetable game in the kitchen? Look no further! This recipe for mange tout is not only simple to prepare but also bursting with flavor and nutrients. Mange tout, also known as sugar snap peas, are a delightful addition to any meal, offering a crisp texture and a subtly sweet taste that pairs wonderfully with various dishes. Whether you're a seasoned chef or a kitchen novice, this recipe will guide you through the process of creating a stunning side dish that your family and friends will love.

Mange tout are incredibly versatile and can be enjoyed raw, steamed, or sautéed. In this recipe, we’ll show you how to quickly sauté them with garlic and a hint of lemon, allowing their natural sweetness to shine while adding a zesty kick. Not only is this dish a feast for the palate, but it’s also packed with vitamins A and C, making it a healthy choice for any meal.

Perfect as a side dish or as part of a vibrant stir-fry, this recipe for mange tout will quickly become a staple in your culinary repertoire. Plus, with just a few ingredients and minimal prep time, you can whip this up in no time! So, grab your apron and let’s dive into this delicious recipe that showcases the fresh flavor of mange tout. Your taste buds will thank you!.

Essential Ingredients of recipe for mange tout

  • Mange tout: 300g fresh mange tout

  • Salt: 1 teaspoon

  • Olive oil: 1 tablespoon

  • Garlic: 2 cloves, minced

  • Lemon juice: 2 tablespoons

Measurement Units of recipe for mange tout

  • 200 grams of mange tout (snow peas)

  • 1 tablespoon of olive oil

  • 1 teaspoon of sea salt

  • 1/2 teaspoon of black pepper

  • 1 clove of garlic, minced

  • 1 tablespoon of lemon juice

  • 1 teaspoon of sesame seeds (optional)

Step by Step Instructions For recipe for mange tout

  • Step - 1

    Begin by gathering your fresh mange tout, also known as sugar snap peas, ensuring that they are vibrant green and crisp. This will guarantee the best flavor and texture for your dish.

  • Step - 2

    Rinse the mange tout thoroughly under cold running water to remove any dirt or residue. This step is crucial for maintaining the freshness and crunch of the peas.

  • Step - 3

    Trim the ends of each mange tout by cutting off the stem and the tip. This not only enhances their presentation but also makes them easier to eat.

  • Step - 4

    Prepare a pot of boiling water and add a pinch of salt. This will help to preserve the bright green color of the mange tout while also adding a hint of flavor during cooking.

  • Step - 5

    Once the water is boiling, carefully add the trimmed mange tout to the pot. Blanch them for about 2-3 minutes until they are tender yet still crisp. This quick cooking method helps retain their vibrant color and nutritional value.

  • Step - 6

    While the mange tout are blanching, prepare an ice bath by filling a bowl with cold water and ice cubes. This will stop the cooking process and preserve their crunch.

  • Step - 7

    After blanching, promptly transfer the mange tout to the ice bath using a slotted spoon. Allow them to sit for a few minutes, then drain and pat dry with a paper towel.

  • Step - 8

    In a large skillet, melt a tablespoon of butter or heat a drizzle of olive oil over medium heat. This adds a rich flavor to the mange tout as they sauté.

  • Step - 9

    Add the drained mange tout to the skillet, tossing them gently in the hot butter or oil for about 2-4 minutes. This will enhance their flavor and give them a lovely sheen.

  • Step - 10

    Season the sautéed mange tout with a sprinkle of salt, pepper, and a squeeze of fresh lemon juice to brighten their taste. Serve immediately as a vibrant side dish or toss them into a salad for added crunch.

Additional Notes of recipe for mange tout

  • When selecting mange tout, look for vibrant green pods that are crisp and firm. Avoid any that are yellowing or have brown spots, as these are past their prime.

  • For the best flavor, consider blanching the mange tout briefly in boiling water for 1-2 minutes before sautéing. This helps to retain their bright color and crisp texture.

  • If you prefer a bit of heat, feel free to add a pinch of red pepper flakes or a dash of chili oil to the sautéing process.

  • Keep an eye on the cooking time; mange tout cooks quickly, and overcooking can lead to a mushy texture. Aim for a tender-crisp finish.

  • Experiment with different seasonings or add-ins, such as ginger or toasted nuts, to customize the dish to your taste.

  • Serve your sautéed mange tout as a vibrant side dish or toss them into salads for added crunch and nutrition.

  • If you're preparing a larger batch, consider doubling the recipe but be cautious not to overcrowd the pan, as this can lead to steaming rather than sautéing.

Special Equipment of recipe for mange tout

  • Large pot

  • Colander

  • Sharp knife

  • Cutting board

  • Steamer basket

Expert Chef Tips of recipe for mange tout

  • Blanch the mange tout briefly in boiling water to preserve their vibrant color and crisp texture.

  • Pair mange tout with a light dressing of lemon juice and olive oil to enhance their natural sweetness.

  • Add chopped garlic or ginger during cooking for an extra layer of flavor.

  • Serve mange tout raw in salads for a crunchy bite and fresh taste.

  • Consider sautéing them with other seasonal vegetables for a colorful stir-fry.

  • Always wash your mange tout thoroughly to remove any dirt or pesticide residues.

  • For the best texture, do not overcook the mange tout; they should remain tender-crisp.

  • Experiment with different herbs like mint or basil to complement the flavor of mange tout.

  • Use a sharp knife to prevent crushing the pods while cutting.

  • Store fresh mange tout in a damp paper towel inside a plastic bag to keep them crisp.

Ingredient Sourcing and Quality Tips of recipe for mange tout

  • Mange tout: Look for bright green pods that are firm and free from blemishes.

  • Organic options are often fresher and have fewer pesticides.

  • Herbs: Choose fresh herbs that smell fragrant and have vibrant colors.

  • Olive oil: Select high-quality extra virgin olive oil for the best flavor.

  • Lemon: Pick lemons that are heavy for their size, indicating juiciness.

  • Garlic: Choose firm heads with tight skins for maximum freshness.

  • Ginger: Look for plump, smooth pieces; avoid shriveled ones.

  • Use seasonal vegetables to complement the mange tout in your dishes.

  • Check local farmers' markets for freshly picked mange tout.

  • Trust your local grocery store for organic produce for the best quality.

Dietary Considerations of recipe for mange tout

  • Mange tout, also known as sugar snap peas, are a nutritious vegetable that is low in calories and high in fiber. This makes them a great choice for those looking to maintain or lose weight while still enjoying delicious meals.

  • Rich in vitamins A, C, and K, mange tout can boost your immune system, support healthy vision, and promote skin health. Incorporating them into your diet can help you meet your daily nutritional needs.

  • For those following a low-carb diet, mange tout are an excellent option. They have a low glycemic index, making them suitable for individuals managing their blood sugar levels.

  • Mange tout are naturally gluten-free, making them a safe choice for anyone with celiac disease or gluten intolerance. They can be enjoyed by a wide range of dietary needs without any concerns.

  • These crunchy peas are a fantastic source of plant-based protein, making them ideal for vegetarians and vegans. Including them in your meals can help ensure adequate protein intake.

  • The high fiber content in mange tout aids digestion and promotes gut health. This is particularly beneficial for those looking to improve their digestive health.

  • Mange tout are rich in antioxidants, which can help combat oxidative stress in the body. This is important for overall health and may help reduce the risk of chronic diseases.

  • For individuals following a heart-healthy diet, mange tout can be an excellent addition. They are low in saturated fat and cholesterol-free, supporting cardiovascular health.

  • If you are on a sodium-restricted diet, you'll be happy to know that mange tout are naturally low in sodium. They can add flavor and nutrition to your meals without adding extra salt.

  • Mange tout are versatile and can be incorporated into a variety of dishes, from salads and stir-fries to soups and casseroles. This makes them easy to include in different dietary preferences.

  • These peas are also a good source of folate, which is vital for pregnant women to support fetal development. Including mange tout in pregnancy diets can be beneficial.

  • For those concerned about environmental sustainability, mange tout can be a more eco-friendly vegetable choice compared to some other produce. They require less water to grow and can be cultivated in various climates.

  • Mange tout can be enjoyed raw or cooked, making them a flexible ingredient. Whether you prefer them crisp and fresh in a salad or sautéed for a warm side dish, they fit various cooking styles.

  • When selecting mange tout, look for bright green pods that are firm and snap easily. This ensures you are choosing the freshest and most flavorful peas, enhancing your overall meal experience.

  • Finally, incorporating mange tout into your meals not only boosts nutrition but also adds a pop of color and crunch, making your dishes more appealing and enjoyable.

My Review On recipe for mange tout

If you're looking for a fresh and tasty vegetable dish, you have to try cooking mange tout! These sweet, crunchy peas are not only delicious but also incredibly versatile. A favorite way to prepare them is by quickly sautéing in olive oil with a pinch of garlic and a sprinkle of salt. This method preserves their vibrant color and crisp texture, making them a show-stopping side. For a twist, toss them into a stir-fry with your favorite protein and a splash of soy sauce for a quick weeknight meal. Mange tout also shines in salads, adding a delightful crunch. They're packed with nutrients, making them a healthy addition to any diet. Plus, they cook in just a few minutes, so you can whip up a tasty dish in no time. Whether you're a seasoned chef or a beginner in the kitchen, mange tout is a must-have! Their unique flavor and texture will surely impress your family and friends. Don't miss out on this green gem!

Related Dishes of recipe for mange tout

  • Stir-Fried Tofu: A quick and healthy dish featuring tofu and colorful veggies, perfect for a light meal.

  • Sesame Noodles: A flavorful and easy dish made with wheat noodles tossed in a savory sesame sauce, ideal for pairing with mange tout.

  • Grilled Chicken Salad: A fresh salad with marinated grilled chicken, crunchy vegetables, and a zesty dressing that complements the crispness of mange tout.

  • Vegetable Curry: A rich and aromatic dish that brings together various vegetables in a fragrant coconut curry sauce, enhancing the freshness of mange tout.

  • Quinoa Pilaf: A nutty and fluffy grain dish mixed with herbs and spices, providing a wholesome base alongside your mange tout.

Authoritative Cookbooks or Chefs of recipe for mange tout

The River Cottage Cookbook

by Hugh Fearnley-Whittingstall

Plenty

by Yotam Ottolenghi

Cultural and Historical Context of recipe for mange tout

Mangetout, also known as sugar snap peas, have a rich history rooted in European cuisine. Originating in the Mediterranean region, these versatile peas were cultivated for centuries, gaining popularity in French and British cooking. The name 'mangetout' translates to 'eat all' in French, reflecting their unique characteristic of being entirely edible. Historically, they were enjoyed in royal banquets and rustic meals alike, symbolizing the arrival of spring and fresh produce. Today, mangetout are celebrated for their sweet flavor and crisp texture, making them a delightful addition to a variety of dishes. Their rise in popularity aligns with the global trend of incorporating fresh, seasonal ingredients into modern cooking.

Frequently Asked Questions About recipe for mange tout

What are mange tout and how do they differ from snow peas?

Mange tout, also known as sugar snap peas, are edible-pod peas that are sweet and crunchy. Unlike snow peas, which have flat pods and are harvested before the peas fully develop, mange tout pods are plump and sweet, making them perfect for snacking or cooking.

How do you prepare mange tout for cooking?

To prepare mange tout, rinse them under cold water to remove any dirt. Trim the ends by snapping off the stem and any stringy fibers. They can be cooked whole, as their pods are tender and edible, making them a convenient vegetable for various dishes.

What are the best cooking methods for mange tout?

Mange tout can be steamed, stir-fried, blanched, or eaten raw. Steaming preserves their bright color and crunch, while stir-frying enhances their sweetness. Blanching briefly in boiling water followed by an ice bath keeps them vibrant and crisp.

Can you eat mange tout raw?

Yes, mange tout can be eaten raw! Their sweet, crunchy texture makes them a delightful addition to salads, vegetable platters, or as a healthy snack. Just wash them thoroughly and enjoy their fresh flavor.

How long do you cook mange tout?

Mange tout only need a quick cooking time. If steaming or blanching, cook them for about 2-3 minutes until they are bright green and tender-crisp. For stir-frying, 3-5 minutes is sufficient to maintain their crunch.

What dishes can I make with mange tout?

Mange tout are versatile! Use them in stir-fries, salads, pasta dishes, or as a side vegetable. They pair well with proteins like chicken, shrimp, or tofu, and can be tossed with sauces for added flavor.

Are mange tout healthy?

Absolutely! Mange tout are low in calories and high in vitamins A, C, and K, as well as fiber. They provide antioxidants and support digestive health, making them a nutritious addition to any meal.

How do you store fresh mange tout?

Store fresh mange tout in a perforated plastic bag in the refrigerator's crisper drawer. They can last for about 3-5 days. Avoid washing them until you're ready to use them to prevent moisture buildup, which can cause spoilage.

Can you freeze mange tout?

Yes, you can freeze mange tout! Blanch them in boiling water for 2 minutes, then plunge them into ice water to stop cooking. Drain, pat dry, and store in airtight bags. They can last up to 6-8 months in the freezer.

What flavors pair well with mange tout?

Mange tout have a naturally sweet flavor that pairs well with garlic, ginger, soy sauce, sesame oil, and citrus. They also complement herbs like mint and basil, enhancing their taste in various dishes.

Reviews of recipe for mange tout

Emily Johnson

I tried the mange tout recipe and it was a hit! The crunchiness paired perfectly with my stir-fry. I added some garlic and soy sauce for extra flavor. Definitely making this again! Simple and delicious.

★★★★★

Michael Thompson

The mange tout turned out well, but I found the cooking time a bit off. I prefer them crisper, so I reduced the time slightly. Overall, a good recipe that I will tweak next time for my taste.

★★★★

Sarah Williams

This mange tout recipe was easy to follow and the result was delightful! I served it alongside grilled chicken and it was a perfect match. Fresh and vibrant, I loved the colors on my plate!

★★★★★

David Brown

I was a bit skeptical at first, but the mange tout recipe surprised me! The flavors were fresh and bright. I added some chili flakes for a kick, and it elevated the dish. Will definitely make it again!

★★★★

Laura Smith

I enjoyed making this mange tout dish, but I think it could use a bit more seasoning. I added some lemon juice which helped brighten the flavors. Overall, a decent recipe that I can build upon.

★★★★

James Wilson

Absolutely loved the mange tout recipe! It was quick to prepare and the taste was fantastic. I paired it with a sesame dressing, and it was a perfect side dish. Will be adding this to my regular rotation!

★★★★★
Hi! I’m Jessica Lopez

Jessica Lopez is a passionate home cook, food enthusiast, and storyteller who believes that food is more than just nourishment—it’s an experience. Through her blog, she shares recipes, culinary adventures, and inspiration to help others explore new flavors and embrace the joy of cooking. Whether experimenting with ingredients, recreating family favorites, or discovering global cuisines, Jessica’s mission is to connect people through the art of food, one delicious dish at a time.