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Yellow Split Peas
Legumes
Nutri-ScoreA

Yellow Split Peas

Pisum sativum

Clinical Encyclopedia

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

Yellow Split Peas provides 341 kcal, 24.6g of protein, 60.5g of carbohydrates, and 8.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Yellow 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, which helps in maintaining stable blood sugar levels.

Also known as:
Dried Yellow PeasYellow Split Lentils
Scientific NamePisum sativum
Region of OriginMiddle East
Popular Comparisons:
Yellow Split PeasYellow Split PeasVSAcutifolius BeanAcutifolius BeanYellow Split PeasYellow Split PeasVSAdzuki BeanAdzuki BeanYellow Split PeasYellow Split PeasVSAdzuki BeansAdzuki BeansYellow Split PeasYellow Split PeasVSRed Adzuki BeansRed Adzuki BeansYellow Split PeasYellow Split PeasVSAnasazi BeanAnasazi BeanYellow Split PeasYellow Split PeasVSAnasazi BeansAnasazi BeansYellow Split PeasYellow Split PeasVSAppaloosa BeanAppaloosa BeanYellow Split PeasYellow Split PeasVSBaby Lima BeanBaby Lima BeanYellow Split PeasYellow Split PeasVSBambara GroundnutBambara GroundnutYellow Split PeasYellow Split PeasVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories341 kcal
Water
10%
Fiber8.3g
Total86.3g
Protein
24.6g(29%)
Fats
1.2g(1%)
Carbohydrates
60.5g(70%)

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 C4 mg (4%)
Vitamin K24.8 mcg (21%)
Vitamins with less than 2% DV
Vitamin A: 38 IU

Minerals

Major Source (≥ 2% DV)
Potassium1020 mg (29%)
Magnesium33 mg (8%)
Iron1.5 mg (8%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, yellow split peas provide essential amino acids necessary for muscle repair and growth.
✓Rich in dietary fiber, they promote digestive health and help in maintaining a healthy weight by increasing satiety.
✓Low glycemic index makes them suitable for diabetics as they help in controlling blood sugar levels.
✓Packed with vitamins and minerals, they support overall health, including heart health and immune function.

Possible Risks & Side Effects

!Individuals with legume allergies should avoid yellow split peas.
!Excessive consumption may lead to digestive discomfort due to high fiber content.

How to Prepare & Consume

Best cooked in soups or stews; soaking overnight can reduce cooking time. They can also be pureed for dips or spreads.

Smart Selection & Storage

How to Select

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

How to Store

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

Myths vs Realities

MythYellow split peas are the same as lentils.
RealityWhile both are legumes, yellow split peas and lentils differ in taste, texture, and cooking times.
MythEating yellow split peas will cause gas.
RealityWhile legumes can cause gas, soaking and cooking them properly can minimize this effect.
MythYellow split peas are not a complete protein.
RealityThey are low in methionine but can be combined with grains to form a complete protein.

Healthy Recipes

Yellow Split Pea Curry

A hearty and flavorful curry made with yellow split peas, coconut milk, and a blend of spices, perfect for a nutritious meal.

Ingredients
  • 1 cup yellow 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
  • 2 cups vegetable broth
  • Fresh cilantro for garnish
Instructions
  1. 1. Rinse the yellow split peas and soak them for at least 2 hours.
  2. 2. In a pot, sauté onions, garlic, and ginger until fragrant, then add curry powder and turmeric.
  3. 3. Add the soaked split peas, coconut milk, vegetable broth, and salt. Simmer until peas are tender, about 30 minutes. Garnish with cilantro before serving.

Yellow Split Pea Salad

A refreshing salad combining cooked yellow split peas with fresh vegetables and a zesty lemon dressing.

Ingredients
  • 1 cup cooked yellow split peas
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, finely chopped
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a large bowl, combine cooked yellow split peas, cucumber, bell pepper, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and garnish with fresh parsley.

Yellow Split Pea Soup

A comforting and nutritious soup made with yellow split peas, carrots, and celery, perfect for any season.

Ingredients
  • 1 cup yellow split peas
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Heat olive oil in a pot and sauté onions, carrots, and celery until soft.
  2. 2. Add yellow split peas, vegetable broth, thyme, salt, and pepper. Bring to a boil.
  3. 3. Reduce heat and simmer for 30-40 minutes until peas are tender. Blend if desired for a smooth texture.

Spiced Yellow Split Pea Patties

Crispy and flavorful patties made from yellow split peas, spices, and herbs, ideal for a healthy snack or appetizer.

Ingredients
  • 1 cup cooked yellow split peas
  • 1/2 cup breadcrumbs
  • 1 onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1/2 teaspoon chili powder
  • Salt to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mash the cooked yellow split peas and mix in breadcrumbs, onion, garlic, spices, and salt.
  2. 2. Form the mixture into small patties.
  3. 3. Heat olive oil in a pan and fry the patties until golden brown on both sides. Serve with yogurt dip.

Yellow Split Pea and Quinoa Bowl

A nutritious bowl featuring yellow split peas and quinoa, topped with roasted vegetables and a tahini dressing.

Ingredients
  • 1/2 cup yellow split peas
  • 1/2 cup quinoa
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1 carrot, sliced
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Olive oil for roasting
Instructions
  1. 1. Cook yellow split peas and quinoa separately according to package instructions.
  2. 2. Toss diced vegetables in olive oil, salt, and pepper, then roast at 400°F for 20 minutes.
  3. 3. In a bowl, combine cooked split peas, quinoa, roasted vegetables, and drizzle with tahini dressing made from tahini and lemon juice.

Yellow Split Pea Hummus

A healthy twist on traditional hummus using yellow split peas, perfect for dipping or spreading.

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

Yellow Split Pea Stir-Fry

A vibrant stir-fry featuring yellow split peas, mixed vegetables, and a savory sauce, perfect for a quick weeknight dinner.

Ingredients
  • 1 cup cooked yellow split peas
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 2 green onions, sliced
  • Sesame seeds for garnish
Instructions
  1. 1. Heat sesame oil in a pan and add mixed vegetables and ginger. Stir-fry for 5 minutes.
  2. 2. Add cooked yellow split peas and soy sauce, cooking for an additional 3 minutes.
  3. 3. Serve hot, garnished with green onions and sesame seeds.

Yellow Split Pea Tacos

Delicious and nutritious tacos filled with spiced yellow split peas and topped with fresh salsa.

Ingredients
  • 1 cup cooked yellow split peas
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt to taste
  • Corn tortillas
  • 1 cup salsa
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pan, heat cooked yellow split peas with cumin, paprika, and salt until warmed through.
  2. 2. Warm corn tortillas in a separate pan.
  3. 3. Fill tortillas with spiced peas, top with salsa, and garnish with cilantro.

Yellow Split Pea and Spinach Stew

A nourishing stew combining yellow split peas and spinach, seasoned with herbs for a comforting dish.

Ingredients
  • 1 cup yellow split peas
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 teaspoon oregano
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. In a pot, heat olive oil and sauté onions and garlic until translucent.
  2. 2. Add yellow split peas, vegetable broth, oregano, salt, and pepper. Bring to a boil.
  3. 3. Reduce heat and simmer for 30 minutes, then stir in fresh spinach until wilted.

Yellow Split Pea Fritters

Crispy and flavorful fritters made from yellow split peas and herbs, perfect for a healthy snack or appetizer.

Ingredients
  • 1 cup cooked yellow split peas
  • 1/2 cup chickpea flour
  • 1/4 cup fresh herbs (parsley, cilantro)
  • 1 onion, finely chopped
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mash the cooked yellow split peas and mix in chickpea flour, herbs, onion, cumin, salt, and pepper.
  2. 2. Form the mixture into small fritters.
  3. 3. Heat olive oil in a pan and fry the fritters until golden brown on both sides. Serve with a yogurt dip.

Frequently Asked Questions (FAQ)

How do I cook yellow split peas?

Rinse the peas, soak them for a few hours, then boil in water for about 30-40 minutes until tender.

Are yellow split peas gluten-free?

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

Can yellow split peas be eaten raw?

No, yellow split peas should be cooked before consumption to improve digestibility and nutrient absorption.

What are the health benefits of yellow split peas?

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

How should I store yellow split peas?

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

Can yellow split peas help with weight loss?

Yes, their high fiber content promotes satiety, which can help reduce overall calorie intake.

Are yellow split peas good for diabetics?

Yes, they have a low glycemic index, making them a suitable option for managing blood sugar levels.

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

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

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