Healthy Cooked Split Peas: Nutritional Benefits and Recipe Ideas
Split Peas (Cooked, Bleached, Without Salt)
Split peas are a versatile legume that, when cooked without salt, provide a nutrient-dense addition to a variety of dishes. These mature seeds of the pea plant are often used in soups, stews, and salads, offering a rich source of plant-based protein and dietary fiber. Here’s a breakdown of their nutritional profile:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 118 kcal |
| Protein | 8.34 g |
| Total Fat | 0.39 g |
| Saturated Fat | 0.054 g |
| Carbohydrates | 21.1 g |
| Fiber | 8.3 g |
| Sugars | 2.9 g |
| Calcium | 14.0 mg |
| Iron | 1.29 mg |
| Magnesium | 36.0 mg |
| Phosphorus | 99.0 mg |
| Potassium | 362.0 mg |
| Sodium | 2.0 mg |
| Zinc | 1.0 mg |
| Copper | 0.181 µg |
| Manganese | 0.396 mg |
| Selenium | 0.6 µg |
| Vitamin C | 0.4 mg |
| Thiamin (B1) | 0.19 mg |
| Riboflavin (B2) | 0.056 mg |
| Niacin (B3) | 0.89 mg |
| Vitamin B6 | 0.048 mg |
| Folate | 65.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 0.0 µg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information:
Split peas are generally considered safe for individuals with common food allergies. However, they are part of the legume family, so those with legume allergies should avoid them.
Dietary Preferences:
- Vegan: Split peas are plant-based and suitable for vegan diets.
- Gluten-Free: They are naturally gluten-free.
- High in Fiber: Split peas are an excellent source of dietary fiber, which supports digestive health.
- High in Protein: A great choice for those seeking plant-based protein, especially for vegetarians and vegans.
- Low in Fat: With only 0.39g of fat per 100g serving, they are a heart-healthy option.
Usage Advice:
Cooked split peas are incredibly versatile and can be used in various dishes, such as soups, stews, and casseroles. Their mild flavor pairs well with a wide range of spices and herbs, making them adaptable to many cuisines. Additionally, split peas can be used as a base for purees or added to grain bowls for an extra protein and fiber boost.
Conclusion:
Split peas are an excellent source of plant-based nutrition, providing a solid amount of protein, fiber, and essential vitamins and minerals. They are a versatile ingredient, easy to incorporate into numerous recipes, and offer numerous health benefits, including digestive support and heart health. Whether you’re making a hearty soup or looking for a nutritious side dish, split peas are an affordable and nutritious choice for any meal.
