Green Split Peas (Mature Seeds, Raw)
Green split peas, a staple in many cuisines, are the dried seeds of the green pea plant. These peas are known for their earthy flavor and versatility in dishes such as soups, stews, and curries. Rich in nutrients, they provide an excellent source of protein, fiber, and essential minerals, making them an ideal choice for a balanced diet.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 352 kcal |
| Protein | 23.82 g |
| Fat | 1.16 g |
| Saturated Fats | 0.161 g |
| Carbohydrates | 63.74 g |
| Fiber | 25.5 g |
| Sugar | 8.0 g |
| Calcium | 37.0 mg |
| Iron | 4.82 mg |
| Magnesium | 49.0 mg |
| Phosphorus | 321.0 mg |
| Potassium | 823.0 mg |
| Sodium | 15.0 mg |
| Zinc | 3.55 mg |
| Copper | 0.815 mcg |
| Manganese | 1.22 mg |
| Selenium | 4.1 mcg |
| Vitamin C | 1.8 mg |
| Thiamin (Vitamin B1) | 0.726 mg |
| Riboflavin (Vitamin B2) | 0.215 mg |
| Niacin (Vitamin B3) | 2.889 mg |
| Vitamin B6 | 0.174 mg |
| Folate (Vitamin B9) | 274.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 7.0 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Green split peas are generally safe for most individuals, though people with legume allergies should exercise caution. They contain no gluten and are suitable for those with gluten sensitivities. However, as with any food, it is advisable to consult with a healthcare provider if you have specific allergies or dietary restrictions.
Dietary Preferences:
- Vegan
- Vegetarian
- Gluten-Free
- High in Protein
- High in Fiber
- Low in Fat
Health Benefits:
Green split peas are a powerhouse of nutrition. High in plant-based protein, they make an excellent choice for vegetarians and vegans looking to boost their protein intake. The impressive fiber content aids in digestion and supports heart health by lowering cholesterol levels. Additionally, their rich potassium content promotes healthy blood pressure levels, while the magnesium and iron help maintain proper muscle and nerve function.
Culinary Uses:
Green split peas are most commonly used in soups and stews. They can also be blended into purees or mashed to create fillings for pies or pastries. When cooking green split peas, they do not require soaking and cook relatively quickly, making them a convenient and nutritious addition to any meal. Whether you’re making a hearty pea soup, a curry, or a savory dip, green split peas offer a satisfying texture and rich flavor.
Cooking Tips:
- Cooking Time: Green split peas typically take about 25-30 minutes to cook when boiled. However, always check for tenderness as cooking times can vary depending on the size of the peas and the cooking method used.
- Preparation: Although no soaking is necessary, rinsing the peas thoroughly before cooking will help remove any debris or dust. For added flavor, try sautéing the peas with onions and garlic before boiling.
Conclusion:
Green split peas are a nutritious and versatile ingredient that adds protein, fiber, and essential vitamins to your meals. Whether you’re preparing a warming soup, a protein-packed salad, or a comforting casserole, they offer a wide range of culinary possibilities. With their rich nutritional profile and ease of preparation, green split peas are an excellent addition to any diet.
