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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 118 kcal, 8.3g of protein, 21.1g 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, fiber, and essential vitamins and minerals. They are commonly used in soups, stews, and as a meat substitute in various dishes.

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

Calories118 kcal
Water
10%
Fiber8.3g
Total29.8g
Protein
8.3g(28%)
Fats
0.4g(1%)
Carbohydrates
21.1g(71%)

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 K24.8 mcg (21%)
Vitamins with less than 2% DV
Vitamin C: 1.2 mg

Minerals

Major Source (≥ 2% DV)
Potassium363 mg (10%)
Iron1.5 mg (8%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in dietary fiber, green split peas promote digestive health and help maintain a healthy weight by increasing satiety.
✓Rich in plant-based protein, they are an excellent source of essential amino acids, making them a great option for vegetarians and vegans.
✓Contain significant amounts of vitamins and minerals, including potassium and iron, which support cardiovascular health and energy production.
✓Low glycemic index makes them suitable for blood sugar management, beneficial for individuals with diabetes.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals due to their high fiber content, particularly if consumed in large quantities.
!Individuals with certain allergies or sensitivities to legumes should avoid consuming green split peas.

How to Prepare & Consume

Rinse thoroughly before cooking. Soaking is optional but can reduce cooking time. Cook in water or broth until tender, about 30-40 minutes.

Smart Selection & Storage

How to Select

Choose split peas that are uniform in color and free from any debris or discoloration. They should be dry and firm to the touch.

How to Store

Store in an airtight container in a cool, dry place. Cooked peas can be refrigerated or frozen for longer shelf life.

Myths vs Realities

MythGreen split peas are not nutritious.
RealityGreen split peas are highly nutritious, providing protein, fiber, vitamins, and minerals.
MythEating split peas will cause gas.
RealityWhile they can cause gas in some individuals, gradual introduction into the diet can help the body adjust.
MythSplit peas are only for soups.
RealitySplit peas can be used in a variety of dishes, including salads, dips, and as a meat substitute.

Healthy Recipes

Green Split Pea and Quinoa Salad

A refreshing salad combining protein-rich green split peas and quinoa, tossed with fresh vegetables and a zesty lemon dressing.

Ingredients
  • 1 cup cooked green split peas
  • 1 cup cooked quinoa
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked green split peas and quinoa.
  2. 2. Add the diced cucumber, cherry tomatoes, and red onion.
  3. 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad and toss to combine.

Spicy Green Split Pea Soup

A hearty and spicy soup made with green split peas, carrots, and spices, perfect for a warm and nutritious meal.

Ingredients
  • 1 cup dried green split peas
  • 1 medium onion, chopped
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 4 cups vegetable broth
  • Salt and pepper to taste
Instructions
  1. 1. Rinse the green split peas and set aside.
  2. 2. In a large pot, sauté the onion, carrots, and garlic until softened.
  3. 3. Add the split peas, cumin, smoked paprika, vegetable broth, and bring to a boil. Reduce heat and simmer for 30-40 minutes until peas are tender.

Green Split Pea Patties

Nutritious and flavorful patties made from mashed green split peas, herbs, and spices, perfect for a healthy burger alternative.

Ingredients
  • 1 cup cooked green split peas
  • 1/2 cup breadcrumbs
  • 1/4 cup chopped parsley
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 egg
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mash the cooked green split peas and mix in breadcrumbs, parsley, garlic powder, onion powder, egg, salt, and pepper.
  2. 2. Form the mixture into patties and place them on a baking sheet.
  3. 3. Bake at 375°F (190°C) for 20-25 minutes, flipping halfway through until golden brown.

Green Split Pea Curry

A rich and aromatic curry featuring green split peas simmered with coconut milk and spices, served over brown rice.

Ingredients
  • 1 cup dried green split peas
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 teaspoon ginger, grated
  • 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 and garlic until translucent, then add curry powder and ginger.
  3. 3. Stir in the green split peas, coconut milk, vegetable broth, and simmer for 30-40 minutes until peas are tender.

Green Split Pea and Sweet Potato Mash

A creamy and nutritious mash combining green split peas and sweet potatoes, perfect as a side dish or a healthy spread.

Ingredients
  • 1 cup cooked green split peas
  • 1 large sweet potato, peeled and cubed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil the sweet potato cubes until tender, then drain and mash them.
  2. 2. In a bowl, combine the mashed sweet potatoes with cooked green split peas and olive oil.
  3. 3. Season with salt and pepper, and mix until creamy.

Green Split Pea Hummus

A healthy twist on traditional hummus, using green split peas for a protein-packed dip, perfect with veggies or pita.

Ingredients
  • 1 cup cooked green split peas
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 clove garlic
  • Salt to taste
Instructions
  1. 1. In a food processor, combine cooked green split peas, tahini, olive oil, lemon juice, garlic, and salt.
  2. 2. Blend until smooth, adding water as needed for desired consistency.
  3. 3. Serve with fresh vegetables or pita bread.

Green Split Pea and Spinach Stew

A nourishing stew packed with green split peas, fresh spinach, and spices, perfect for a cozy dinner.

Ingredients
  • 1 cup dried green split peas
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. Rinse the green split peas and set aside.
  2. 2. In a pot, sauté the onion and garlic until soft, then add the split peas, vegetable broth, and thyme.
  3. 3. Simmer for 30-40 minutes, then stir in fresh spinach until wilted.

Green Split Pea and Avocado Toast

A nutritious and trendy toast topped with smashed green split peas and creamy avocado, perfect for breakfast or a snack.

Ingredients
  • 1 cup cooked green split peas
  • 1 ripe avocado
  • 2 slices whole grain bread
  • Juice of 1/2 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
  3. 3. Spread the mashed avocado on toast and top with cooked green split peas.

Green Split Pea and Carrot Fritters

Crispy and flavorful fritters made with green split peas and grated carrots, perfect as a healthy snack or appetizer.

Ingredients
  • 1 cup cooked green split peas
  • 1 cup grated carrots
  • 1/2 cup flour
  • 1 egg
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine cooked green split peas, grated carrots, flour, egg, cumin, salt, and pepper.
  2. 2. Form the mixture into small fritters and heat a non-stick skillet over medium heat.
  3. 3. Cook fritters for 3-4 minutes on each side until golden brown.

Green Split Pea and Tomato Pasta

A quick and healthy pasta dish featuring green split peas and fresh tomatoes, tossed in a light garlic sauce.

Ingredients
  • 1 cup cooked green split peas
  • 8 oz whole grain pasta
  • 2 cups cherry tomatoes, halved
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Cook the whole grain pasta according to package instructions and drain.
  2. 2. In a skillet, heat olive oil and sauté garlic until fragrant, then add cherry tomatoes and cook until softened.
  3. 3. Toss in the cooked pasta and green split peas, season with salt and pepper, and serve warm.

Frequently Asked Questions (FAQ)

How do I cook green split peas?

Rinse the peas, then boil them 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, green split peas should be cooked before consumption to improve digestibility and nutrient absorption.

How long do cooked green split peas last in the fridge?

Cooked green split peas can be stored in the refrigerator for up to 5 days.

What are the health benefits of green split peas?

They are high in protein, fiber, and essential nutrients, supporting digestive health, weight management, and heart health.

Can I freeze cooked green split peas?

Yes, cooked green split peas can be frozen for up to 6 months in an airtight container.

Are green split peas good for weight loss?

Yes, their high fiber content helps increase satiety, making them a good choice for weight management.

What dishes can I make with green split peas?

They can be used in soups, stews, salads, and as a meat substitute in various recipes.

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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 fiber Legumes high in vitamin-k Legumes low in carbohidratos Legumes low in índice glucémico