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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 118 kcal, 8.3g of protein, 20.3g of carbohydrates, and 8.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Yellow split peas are a type of legume that is high in protein and fiber, making them an excellent addition to a balanced diet. They are known for their earthy flavor and versatility in various dishes.

Also known as:
Yellow peasSplit yellow peas
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

Calories118 kcal
Water
10%
Fiber8.3g
Total29.0g
Protein
8.3g(29%)
Fats
0.4g(1%)
Carbohydrates
20.3g(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 K24.8 mcg (21%)
Vitamin b1 (thiamine)0.2 mg (17%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)2.1 mg (13%)
Vitamin b5 (pantothenic acid)0.4 mg (8%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate62 mcg (16%)
Choline63.5 mg (12%)
Vitamins with less than 2% DV
Vitamin A: 38 IUVitamin C: 1.2 mgVitamin B12: 0 mcg

Minerals

Major Source (≥ 2% DV)
Calcium27 mg (2%)
Iron1.5 mg (8%)
Magnesium36 mg (9%)
Phosphorus180 mg (26%)
Potassium358 mg (8%)
Zinc1.2 mg (11%)
Copper0.2 mg (10%)
Manganese0.5 mg (25%)
Selenium1.2 mcg (2%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, yellow split peas can help improve digestive health and promote regular bowel movements.
✓High in protein, they are an excellent plant-based protein source, beneficial for muscle repair and growth.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Soak overnight for better cooking results, and cook until tender. They can be used in soups, stews, and purees.

Smart Selection & Storage

How to Select

Choose split peas that are uniform in color and free from any debris or discoloration.

How to Store

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

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
Digestive health supportBlood sugar regulation
Main Applications
•Used in vegetarian diets as a protein source
•Commonly used in soups and stews
Bioactive Compounds
Isoflavones

May help reduce the risk of heart disease and improve bone health.

How to Consume
Cooked, Soups, Stews, Purees
Did you know?

"Yellow split peas have been cultivated for thousands of years and were a staple in ancient diets."

Myths vs Realities

MythMyth: Split peas are not nutritious.
RealityReality: Split peas are rich in protein, fiber, vitamins, and minerals.
MythMyth: You can eat split peas raw.
RealityReality: Split peas must be cooked to be safe and digestible.
MythMyth: Split peas cause gas and bloating.
RealityReality: While they can cause gas, soaking and cooking them properly can reduce this effect.

Healthy Recipes

Yellow Split Pea Curry

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

Ingredients
  • 1 cup yellow split peas
  • 1 can coconut milk
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 2 tablespoons curry powder
  • 1 teaspoon turmeric
  • 2 cups vegetable broth
  • Salt and pepper to taste
  • 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 onion, garlic, and ginger until fragrant, then add curry powder and turmeric.
  3. 3. Stir in the soaked split peas, coconut milk, and vegetable broth, simmer for 30-40 minutes until peas are tender, season with salt and pepper, and garnish with cilantro.

Yellow Split Pea Salad

A refreshing salad featuring yellow split peas, fresh vegetables, and a zesty lemon dressing, ideal for a light lunch.

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
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 well, and serve chilled.

Yellow Split Pea Soup

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

Ingredients
  • 1 cup yellow split peas
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. Rinse the yellow split peas and set aside.
  2. 2. In a large pot, sauté onion, garlic, carrot, and celery until softened.
  3. 3. Add yellow split peas, vegetable broth, thyme, salt, and pepper, bring to a boil, then simmer for 30-40 minutes until peas are tender.

Yellow Split Pea Veggie Burgers

Delicious and protein-packed veggie burgers made with yellow split peas, oats, and spices, perfect for grilling.

Ingredients
  • 1 cup cooked yellow split peas
  • 1/2 cup rolled oats
  • 1/4 cup breadcrumbs
  • 1/2 onion, finely chopped
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Olive oil for frying
  • Burger buns and toppings of choice
Instructions
  1. 1. In a bowl, mash the cooked yellow split peas and mix in oats, breadcrumbs, onion, 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, serve on buns with toppings.

Yellow Split Pea and Quinoa Bowl

A nourishing bowl filled with yellow split peas, quinoa, and roasted vegetables, drizzled with a tahini dressing.

Ingredients
  • 1/2 cup cooked yellow split peas
  • 1/2 cup cooked quinoa
  • 1 cup mixed roasted vegetables (zucchini, bell peppers, carrots)
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Prepare quinoa and roast vegetables in the oven until tender.
  2. 2. In a bowl, combine cooked yellow split peas, quinoa, and roasted vegetables.
  3. 3. In a small bowl, whisk together tahini, lemon juice, salt, and pepper, then drizzle over the bowl and serve.

Yellow Split Pea Hummus

A healthy twist on traditional hummus made with yellow split peas, garlic, tahini, and lemon, perfect for dipping.

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

Yellow Split Pea Stir-Fry

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

Ingredients
  • 1 cup cooked yellow split peas
  • 1 cup mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • Green onions for garnish
Instructions
  1. 1. In a large skillet, heat sesame oil and sauté ginger and mixed vegetables until tender.
  2. 2. Add cooked yellow split peas and soy sauce, stir-frying for another 2-3 minutes.
  3. 3. Serve hot, garnished with green onions.

Yellow Split Pea Pancakes

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

Ingredients
  • 1 cup yellow split pea flour
  • 1 cup water
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • Chopped herbs (parsley, cilantro) to taste
  • Olive oil for cooking
Instructions
  1. 1. In a bowl, mix yellow split pea flour, water, baking powder, salt, and herbs until smooth.
  2. 2. Heat olive oil in a skillet and pour batter to form pancakes, cooking until golden on both sides.
  3. 3. Serve warm with yogurt or a dipping sauce.

Yellow Split Pea and Spinach Stew

A nutritious stew combining yellow split peas and spinach, flavored with spices and served with whole grain bread.

Ingredients
  • 1 cup yellow split peas
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 4 cups vegetable broth
  • Salt and pepper to taste
Instructions
  1. 1. Rinse yellow split peas and set aside.
  2. 2. In a pot, sauté onion and garlic until soft, add cumin, then stir in split peas and vegetable broth.
  3. 3. Simmer for 30 minutes, add spinach, season with salt and pepper, and serve hot.

Yellow Split Pea Tacos

Flavorful tacos filled with spiced yellow split peas, topped with fresh salsa and avocado, perfect for a healthy twist on taco night.

Ingredients
  • 1 cup cooked yellow split peas
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • Corn tortillas
  • Fresh salsa
  • Sliced avocado
  • Cilantro for garnish
Instructions
  1. 1. In a skillet, heat cooked yellow split peas with chili powder and cumin until warmed through.
  2. 2. Warm corn tortillas and fill them with the spiced split peas.
  3. 3. Top with fresh salsa, avocado slices, and cilantro before serving.

Frequently Asked Questions (FAQ)

Are yellow split peas gluten-free?

Yes, yellow split peas are naturally gluten-free.

How do you cook yellow split peas?

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

Can yellow split peas be eaten raw?

No, they should be cooked before consumption to improve digestibility.

What are the health benefits of yellow split peas?

They are high in protein, fiber, and essential nutrients, supporting digestive health and muscle maintenance.

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

Cooked yellow split peas can last up to 5 days in the refrigerator when stored in an airtight container.

Can yellow split peas help with weight loss?

Yes, their high fiber content can promote satiety, helping with weight management.

Are yellow split peas good for diabetics?

Yes, they have a low glycemic index, making them suitable for blood sugar control.

What dishes can I make with yellow split peas?

You can make soups, stews, curries, and even dips like hummus.

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Comparisons
Yellow Split Peas vs Acutifolius Bean Yellow Split Peas vs Adzuki Bean Yellow Split Peas vs Adzuki Bean
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 fiber Legumes high in phosphorus Legumes low in carbohidratos Legumes low in índice glucémico