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Green Split Peas
Legumes
Nutri-ScoreA

Green Split Peas

Pisum sativum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Green Split Peas provides 341 kcal, 25.8g of protein, 60.3g of carbohydrates, and 8.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Green split peas are a nutrient-dense legume, rich in protein and fiber, making them an excellent choice for plant-based diets. They are low in fat and have a low glycemic index, contributing to stable blood sugar levels.

Also known as:
Dried Green PeasSplit Peas
Scientific NamePisum sativum
Region of OriginMiddle East
Popular Comparisons:
Green Split PeasGreen Split PeasVSAcutifolius BeanAcutifolius BeanGreen Split PeasGreen Split PeasVSAdzuki BeanAdzuki BeanGreen Split PeasGreen Split PeasVSAdzuki BeansAdzuki BeansGreen Split PeasGreen Split PeasVSRed Adzuki BeansRed Adzuki BeansGreen Split PeasGreen Split PeasVSAnasazi BeanAnasazi BeanGreen Split PeasGreen Split PeasVSAnasazi BeansAnasazi BeansGreen Split PeasGreen Split PeasVSAppaloosa BeanAppaloosa BeanGreen Split PeasGreen Split PeasVSBaby Lima BeanBaby Lima BeanGreen Split PeasGreen Split PeasVSBambara GroundnutBambara GroundnutGreen Split PeasGreen Split PeasVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories341 kcal
Water
10%
Fiber8.3g
Total87.3g
Protein
25.8g(30%)
Fats
1.2g(1%)
Carbohydrates
60.3g(69%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C2 mg (2%)
Vitamin K24.8 mcg (21%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium677 mg (15%)
Iron1.5 mg (8%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, green split peas provide essential amino acids necessary for muscle repair and growth.
✓Rich in dietary fiber, they promote digestive health and help maintain a healthy weight by increasing satiety.
✓Low glycemic index helps regulate blood sugar levels, making them suitable for diabetics.
✓Packed with vitamins and minerals, including potassium and iron, which support cardiovascular health and energy production.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals due to their high fiber content.
!Should be consumed in moderation by those with certain kidney conditions due to potassium content.

How to Prepare & Consume

Rinse and soak before cooking to reduce cooking time and enhance digestibility. Cook in water or broth until tender, and can be used in soups, stews, or purees.

Smart Selection & Storage

How to Select

Choose split peas that are uniform in color and free from any debris or discoloration. Fresh peas should be bright green and firm.

How to Store

Store in an airtight container in a cool, dry place to maintain freshness. Avoid exposure to moisture.

Myths vs Realities

MythGreen split peas are too high in carbohydrates for a healthy diet.
RealityWhile they contain carbohydrates, they are low on the glycemic index and high in fiber, making them suitable for balanced diets.
MythEating legumes like green split peas will cause weight gain.
RealityIn moderation, legumes can aid in weight loss due to their high fiber content and ability to promote satiety.
MythGreen split peas are not a complete protein.
RealityWhile they are not complete on their own, they can be combined with grains to provide all essential amino acids.

Healthy Recipes

Green Split Pea Soup with Spinach and Lemon

A vibrant and nutritious soup that combines the earthy flavors of green split peas with fresh spinach and a zesty lemon twist.

Ingredients
  • 1 cup green split peas
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Rinse the green split peas and soak them for a few hours if desired.
  2. 2. In a large pot, sauté the onion, garlic, and carrot until softened.
  3. 3. Add the split peas and vegetable broth, bring to a boil, then simmer for 30 minutes.
  4. 4. Stir in the spinach and lemon juice, season with salt and pepper, and cook for an additional 5 minutes.

Green Split Pea Salad with Feta and Mint

A refreshing salad featuring protein-packed green split peas, tangy feta cheese, and fragrant mint for a perfect summer dish.

Ingredients
  • 1 cup cooked green split peas
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup fresh mint, chopped
  • 1/2 cucumber, diced
  • 1/4 red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked green split peas, feta, mint, cucumber, and red onion.
  2. 2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Spiced Green Split Pea Curry

A hearty and aromatic curry that showcases green split peas simmered in a blend of spices and coconut milk for a creamy finish.

Ingredients
  • 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 cumin
  • 2 cups vegetable broth
  • Salt to taste
Instructions
  1. 1. Rinse the green split peas and set aside.
  2. 2. In a pot, sauté the onion, garlic, and ginger until fragrant.
  3. 3. Add the curry powder and cumin, stirring for 1 minute before adding the split peas and vegetable broth.
  4. 4. Simmer for 30 minutes, then stir in the coconut milk and season with salt before serving.

Green Split Pea and Quinoa Burgers

These protein-packed burgers blend green split peas and quinoa, making for a delicious and healthy vegetarian option.

Ingredients
  • 1 cup cooked green split peas
  • 1 cup cooked quinoa
  • 1/2 cup breadcrumbs
  • 1/4 cup onion, finely chopped
  • 1 clove garlic, minced
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine the cooked split peas, quinoa, breadcrumbs, onion, garlic, cumin, salt, and pepper.
  2. 2. Form the mixture into patties and refrigerate for 30 minutes.
  3. 3. Heat olive oil in a skillet and cook the patties for 4-5 minutes on each side until golden brown.

Green Split Pea and Carrot Mash

A creamy and nutritious mash that pairs green split peas with sweet carrots, perfect as a side dish or a healthy spread.

Ingredients
  • 1 cup cooked green split peas
  • 1 cup carrots, peeled and chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Fresh herbs for garnish
Instructions
  1. 1. Boil the carrots until tender, then drain and set aside.
  2. 2. In a bowl, combine the cooked split peas and carrots, then mash with olive oil, salt, and pepper.
  3. 3. Serve warm, garnished with fresh herbs.

Green Split Pea and Vegetable Stir-Fry

A colorful stir-fry featuring green split peas and an array of fresh vegetables, tossed in a light soy sauce for a quick and healthy meal.

Ingredients
  • 1 cup cooked green split peas
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a large pan over medium heat.
  2. 2. Add the bell pepper, broccoli, and carrot, stir-frying until tender.
  3. 3. Stir in the cooked split peas, soy sauce, and ginger, cooking for an additional 2-3 minutes before serving.

Green Split Pea and Avocado Toast

A nutritious twist on classic avocado toast, topped with a spread of green split peas for added protein and fiber.

Ingredients
  • 1 cup cooked green split peas
  • 1 ripe avocado
  • 2 slices whole grain bread
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. In a bowl, mash the avocado with lemon juice, salt, and pepper.
  2. 2. Spread the cooked green split peas on toasted bread, then top with the avocado mixture.
  3. 3. Sprinkle with red pepper flakes and serve immediately.

Green Split Pea Pancakes with Herbs

Savory pancakes made with green split peas and fresh herbs, perfect for a healthy breakfast or brunch option.

Ingredients
  • 1 cup cooked green split peas
  • 1/2 cup whole wheat flour
  • 1/2 cup water
  • 1/4 cup chopped herbs (parsley, cilantro)
  • 1 teaspoon baking powder
  • Salt to taste
  • Olive oil for cooking
Instructions
  1. 1. In a bowl, mash the split peas and mix with flour, water, herbs, baking powder, and salt until smooth.
  2. 2. Heat olive oil in a skillet and pour in the batter to form pancakes.
  3. 3. Cook for 3-4 minutes on each side until golden brown.

Green Split Pea and Sweet Potato Stew

A comforting stew that combines green split peas and sweet potatoes, enriched with spices for a hearty meal.

Ingredients
  • 1 cup green split peas
  • 1 large sweet potato, diced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté the onion and garlic until fragrant.
  2. 2. Add the sweet potato, green split peas, vegetable broth, cumin, salt, and pepper.
  3. 3. Bring to a boil, then reduce heat and simmer for 30-40 minutes until the sweet potatoes are tender.

Green Split Pea Hummus

A healthy twist on traditional hummus, this version uses green split peas for a unique flavor and texture, perfect for dipping.

Ingredients
  • 1 cup cooked green split peas
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 clove garlic
  • 1 tablespoon lemon juice
  • Salt to taste
  • Water as needed
Instructions
  1. 1. In a food processor, combine the cooked split peas, tahini, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water as needed to reach desired consistency.
  3. 3. Serve with fresh vegetables or whole grain crackers.

Frequently Asked Questions (FAQ)

How do I cook green split peas?

Rinse and soak them for a few hours or overnight. Cook in water or broth for about 30-40 minutes until tender.

Are green split peas gluten-free?

Yes, green split peas are naturally gluten-free and safe for those with gluten intolerance.

Can I eat green split peas raw?

No, raw green split peas should not be consumed as they can cause digestive issues; they must be cooked.

How long do dried green split peas last?

When stored in a cool, dry place, dried green split peas can last for several years.

What are the health benefits of green split peas?

They are high in protein, fiber, vitamins, and minerals, supporting muscle health, digestion, and overall well-being.

Can I freeze cooked green split peas?

Yes, cooked green split peas can be frozen for up to six months in an airtight container.

Are green split peas good for weight loss?

Yes, their high fiber content helps you feel full longer, which can aid in weight management.

How do green split peas compare to other legumes?

Green split peas are higher in protein and fiber compared to many other legumes, making them a nutritious choice.

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Comparisons
Green Split Peas vs Acutifolius Bean Green Split Peas vs Adzuki Bean Green Split Peas vs Adzuki Bean
Nutrients
Protein in Green Split Peas Calories in Green Split Peas Vitamin-c in Green Split Peas Magnesium in Green Split Peas
Featured Guides
Health Benefits of Green Split Peas Healthy Recipes with Green Split Peas
Rankings
Legumes high in protein Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico