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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, 60.5g of carbohydrates, and 25g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Green split peas are a nutritious legume that is high in protein and fiber, making them an excellent choice for plant-based diets. They are also rich in vitamins and minerals, contributing to overall health.

Also known as:
Dried Green PeasSplit Peas
Scientific NamePisum sativum
Region of OriginMiddle East and Mediterranean regions
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%
Fiber25g
Total87.5g
Protein
25.8g(29%)
Fats
1.2g(1%)
Carbohydrates
60.5g(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 C40 mg (44%)
Vitamin K24.8 mcg (21%)
Vitamins with less than 2% DV
Vitamin A: 38 IU

Minerals

Major Source (≥ 2% DV)
Iron1.5 mg (8%)
Magnesium33 mg (8%)
Phosphorus180 mg (26%)
Potassium981 mg (21%)
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 stable blood sugar levels.
✓Packed with vitamins and minerals, including vitamin C and potassium, they support immune function and cardiovascular health.
✓Low in fat and calories, they are an ideal food for weight management and healthy eating.

Possible Risks & Side Effects

!Some individuals may experience digestive discomfort due to the high fiber content.
!Those with legume allergies should avoid consuming green split peas.

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

How to Select

Choose split peas that are bright green and free from any discoloration or debris. Ensure the packaging is intact and not damaged.

How to Store

Store in a cool, dry place in an airtight container. They can last for up to a year if stored properly.

Myths vs Realities

MythGreen split peas are not nutritious.
RealityIn fact, they are packed with protein, fiber, vitamins, and minerals, making them highly nutritious.
MythYou can eat split peas raw.
RealityRaw split peas are hard to digest and should always be cooked.
MythGreen split peas cause bloating and gas for everyone.
RealityWhile they can cause digestive discomfort for some, soaking and cooking them properly can minimize these effects.

Healthy Recipes

Green Split Pea Soup with Spinach and Lemon

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

Ingredients
  • 1 cup dried green split peas
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 medium 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 under cold water and set aside.
  2. 2. In a large pot, sauté 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 before serving.

Green Split Pea Salad with Avocado and Feta

A refreshing salad that features protein-packed green split peas, creamy avocado, and tangy feta cheese, perfect for a light meal.

Ingredients
  • 1 cup cooked green split peas
  • 1 ripe avocado, diced
  • 1/2 cup crumbled feta cheese
  • 1/4 cup red onion, finely chopped
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked green split peas, avocado, feta, red onion, and cherry tomatoes.
  2. 2. In a separate bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve immediately.

Green Split Pea Curry with Coconut Milk

A hearty and aromatic curry that brings together green split peas and coconut milk, infused with spices for a delightful meal.

Ingredients
  • 1 cup dried green split peas
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 2 teaspoons curry powder
  • 1 teaspoon turmeric
  • Salt to taste
Instructions
  1. 1. Rinse the split peas and cook them in water until tender, about 30 minutes.
  2. 2. In a separate pan, sauté onion, garlic, and ginger until fragrant.
  3. 3. Add curry powder and turmeric, stir for a minute, then add the cooked split peas and coconut milk.
  4. 4. Simmer for 10 minutes, season with salt, and serve with rice or naan.

Green Split Pea and Quinoa Patties

These protein-rich patties combine green split peas and quinoa, making them a perfect healthy snack or meal option.

Ingredients
  • 1 cup cooked green split peas
  • 1/2 cup cooked quinoa
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1/4 cup parsley, chopped
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mash the cooked split peas and mix in quinoa, breadcrumbs, egg, parsley, cumin, salt, and pepper.
  2. 2. Form the mixture into patties.
  3. 3. Heat a non-stick skillet over medium heat and cook the patties for 4-5 minutes on each side until golden brown.

Green Split Pea Hummus

A healthy twist on traditional hummus, this green split pea version is packed with protein and flavor, perfect for dipping.

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

Green Split Pea and Vegetable Stir-Fry

A colorful and nutritious stir-fry featuring green split peas and a variety of vegetables, perfect for a quick weeknight dinner.

Ingredients
  • 1 cup cooked green split peas
  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat.
  2. 2. Add bell pepper, zucchini, and broccoli, and stir-fry for 5-7 minutes until tender.
  3. 3. Stir in the cooked split peas, soy sauce, and ginger, cooking for an additional 2 minutes before serving.

Green Split Pea and Sweet Potato Mash

A creamy and nutritious mash that combines green split peas with 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, about 15 minutes, then drain.
  2. 2. In a bowl, combine the cooked split peas and sweet potatoes, adding olive oil, salt, and pepper.
  3. 3. Mash until smooth and serve warm.

Green Split Pea and Mushroom Risotto

A creamy risotto that incorporates green split peas and mushrooms, creating a comforting and healthy dish.

Ingredients
  • 1 cup arborio rice
  • 1 cup cooked green split peas
  • 4 cups vegetable broth
  • 1 cup mushrooms, sliced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté onion and garlic until translucent.
  2. 2. Add mushrooms and cook until soft, then stir in arborio rice.
  3. 3. Gradually add vegetable broth, stirring constantly until the rice is creamy and cooked, then fold in the split peas and season with salt and pepper.

Green Split Pea and Carrot Fritters

These crispy fritters made with green split peas and carrots are a delicious way to enjoy a healthy snack or appetizer.

Ingredients
  • 1 cup cooked green split peas
  • 1 cup grated carrots
  • 1/4 cup flour
  • 1 egg
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Oil for frying
Instructions
  1. 1. In a bowl, mix together cooked split peas, grated carrots, flour, egg, cumin, salt, and pepper.
  2. 2. Heat oil in a frying pan over medium heat, then drop spoonfuls of the mixture into the pan.
  3. 3. Fry until golden brown on both sides and drain on paper towels before serving.

Green Split Pea and Kale Smoothie

A nutrient-packed smoothie that blends green split peas with kale, banana, and almond milk for a refreshing drink.

Ingredients
  • 1 cup cooked green split peas
  • 1 cup kale, stems removed
  • 1 ripe banana
  • 1 cup almond milk
  • 1 tablespoon honey (optional)
Instructions
  1. 1. In a blender, combine cooked split peas, kale, banana, almond milk, and honey.
  2. 2. Blend until smooth and creamy, adding more almond milk if needed to reach desired consistency.
  3. 3. Serve immediately for a healthy breakfast or snack.

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?

Typically, green split peas 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 and nutrient absorption.

What are the health benefits of green split peas?

They are high in protein, fiber, vitamins, and minerals, which support digestive health, muscle repair, and overall wellness.

How should I store green split peas?

Store them 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 help you feel full longer, aiding in weight management.

Are green split peas good for heart health?

Yes, they are low in fat and high in potassium, which can help lower blood pressure and reduce heart disease risk.

What dishes can I make with green split peas?

They can be used in soups, stews, salads, or as a side dish, and can also be pureed for dips.

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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 protein Legumes low in carbohidratos Legumes low in índice glucémico