Green Split Peas
Pisum sativumClinical Encyclopedia
Green split peas are a type of legume that is high in protein and fiber, making them a nutritious addition to various dishes. They are known for their earthy flavor and are commonly used in soups and stews.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Rinse and soak the peas before cooking to reduce cooking time. They can be boiled, added to soups, or pureed for dips.
Smart Selection & Storage
Choose split peas that are uniform in color and free from any signs of mold or damage.
Store in an airtight container in a cool, dry place to maintain freshness for up to a year.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Helps to lower cholesterol levels and improve gut health.
Exhibit antioxidant properties that may reduce inflammation.
"Green split peas were one of the first cultivated crops, dating back to ancient times."
Myths vs Realities
Healthy Recipes
Green Split Pea Soup with Spinach and Lemon
A vibrant and nutritious soup combining green split peas with fresh spinach and a hint of lemon for a refreshing twist.
- 1 cup green split peas
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 lemon, juiced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Rinse the green split peas and set aside.
- 2. In a large pot, sauté the onion and garlic until translucent.
- 3. Add the split peas, vegetable broth, cumin, salt, and pepper, and bring to a boil. Reduce heat and simmer for 30 minutes.
- 4. Stir in the spinach and lemon juice, cooking for an additional 5 minutes before serving.
Green Split Pea Salad with Avocado and Feta
A hearty salad featuring green split peas, creamy avocado, and tangy feta cheese, perfect for a nutritious lunch.
- 1 cup cooked green split peas
- 1 avocado, diced
- 1/2 cup feta cheese, crumbled
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked green split peas, avocado, feta, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently to combine before serving.
Green Split Pea and Quinoa Patties
Delicious and protein-packed patties made with green split peas and quinoa, perfect for a healthy burger alternative.
- 1 cup cooked green split peas
- 1 cup cooked quinoa
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mash the cooked green split peas and mix in the quinoa, breadcrumbs, egg, garlic powder, onion powder, salt, and pepper.
- 2. Form the mixture into patties.
- 3. Heat olive oil in a skillet over medium heat and cook the patties for 4-5 minutes on each side until golden brown.
Spicy Green Split Pea Curry
A flavorful curry featuring green split peas simmered in coconut milk and spices for a warm and comforting dish.
- 1 cup green split peas
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 tablespoon curry powder
- 1 teaspoon turmeric
- Salt to taste
- Fresh cilantro for garnish
- 1. Rinse the green split peas and set aside.
- 2. In a pot, sauté the onion, garlic, and ginger until fragrant.
- 3. Add the split peas, coconut milk, curry powder, turmeric, and salt. Bring to a boil, then reduce heat and simmer for 30-35 minutes until peas are tender.
- 4. Garnish with fresh cilantro before serving.
Green Split Pea and Vegetable Stir-Fry
A quick and colorful stir-fry featuring green split peas and mixed vegetables, perfect for a healthy weeknight dinner.
- 1 cup cooked green split peas
- 2 cups mixed vegetables (bell peppers, carrots, broccoli)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1 teaspoon garlic, minced
- 1. Heat sesame oil in a large skillet over medium-high heat.
- 2. Add garlic and ginger, sautéing for 1 minute before adding mixed vegetables.
- 3. Stir-fry for 5-7 minutes, then add the cooked green split peas and soy sauce, cooking for an additional 2 minutes.
Green Split Pea and Sweet Potato Mash
A nutritious twist on traditional mashed potatoes, combining green split peas and sweet potatoes for a creamy side dish.
- 1 cup cooked green split peas
- 2 medium sweet potatoes, peeled and cubed
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 teaspoon thyme
- 1. Boil the sweet potatoes until tender, about 15 minutes, then drain.
- 2. In a bowl, mash the sweet potatoes and mix in the cooked green split peas, olive oil, salt, pepper, and thyme.
- 3. Serve warm as a side dish.
Green Split Pea and Carrot Soup
A comforting and hearty soup made with green split peas and carrots, perfect for a cozy meal.
- 1 cup green split peas
- 4 cups vegetable broth
- 2 carrots, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. Rinse the green split peas and set aside.
- 2. In a pot, sauté the onion and garlic until soft, then add the carrots.
- 3. Add the split peas, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-35 minutes.
Green Split Pea and Kale Smoothie
A nutrient-packed smoothie blending green split peas with kale, banana, and almond milk for a healthy breakfast option.
- 1/2 cup cooked green split peas
- 1 cup kale leaves, stems removed
- 1 banana
- 1 cup almond milk
- 1 tablespoon honey (optional)
- 1. In a blender, combine the cooked green split peas, kale, banana, almond milk, and honey.
- 2. Blend until smooth and creamy.
- 3. Serve immediately for a refreshing breakfast.
Green Split Pea and Tomato Risotto
A creamy risotto made with green split peas and fresh tomatoes, offering a healthy twist on a classic dish.
- 1 cup arborio rice
- 1 cup cooked green split peas
- 4 cups vegetable broth
- 1 cup diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté the onion and garlic until translucent.
- 2. Add the arborio rice, stirring for 1-2 minutes before gradually adding the vegetable broth, one ladle at a time, stirring continuously.
- 3. Once the rice is creamy and al dente, stir in the cooked green split peas and diced tomatoes, seasoning with salt and pepper before serving.
Green Split Pea Hummus
A healthy and delicious twist on traditional hummus, made with green split peas for a unique flavor and texture.
- 1 cup cooked green split peas
- 1/4 cup tahini
- 2 tablespoons olive oil
- 1 lemon, juiced
- 1 garlic clove
- Salt to taste
- Water as needed
- 1. In a food processor, combine the cooked green split peas, tahini, olive oil, lemon juice, garlic, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with fresh veggies or whole-grain pita chips.
Frequently Asked Questions (FAQ)
Are green split peas gluten-free?
Yes, green split peas are naturally gluten-free and safe for those with gluten intolerance.
How long do green split peas take to cook?
They typically take about 30-40 minutes to cook after soaking.
Can I eat green split peas raw?
No, green split peas should be cooked before consumption to improve digestibility.
What are the health benefits of green split peas?
They are high in protein, fiber, vitamins, and minerals, which support overall health.
How should I store green split peas?
Store in a cool, dry place in an airtight container to maintain freshness.
Can green split peas help with weight loss?
Yes, their high fiber content can promote satiety and help control appetite.
Are green split peas good for diabetics?
Yes, they have a low glycemic index, making them suitable for blood sugar management.
What dishes can I make with green split peas?
They can be used in soups, stews, salads, and even as a base for veggie burgers.