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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, 60.3g 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 nutritious 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, promoting stable blood sugar levels.

Also known as:
Dried Yellow PeasYellow Pea 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
Total86.1g
Protein
24.6g(29%)
Fats
1.2g(1%)
Carbohydrates
60.3g(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 b1 (thiamine)0.87 mg (73%)
Vitamin b6 (pyridoxine)0.14 mg (11%)
Folate62 mcg (16%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron1.5 mg (8%)
Magnesium36 mg (9%)
Phosphorus360 mg (51%)
Potassium955 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, yellow split peas support muscle growth and repair, making them ideal for vegetarians and vegans.
✓Rich in dietary fiber, they aid in digestion and help maintain a healthy weight by promoting satiety.
✓Contain essential vitamins and minerals, including folate and iron, which are crucial for energy production and overall health.
✓Low glycemic index helps regulate blood sugar levels, making them suitable for individuals with diabetes.

Possible Risks & Side Effects

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

How to Prepare & Consume

Rinse and soak yellow split peas before cooking to reduce cooking time and enhance digestibility. They can be boiled, added to soups, or pureed for dips.

Smart Selection & Storage

How to Select

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

How to Store

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

Myths vs Realities

MythMyth: Yellow split peas are high in fat.
RealityReality: Yellow split peas are low in fat, making them a healthy protein source.
MythMyth: All legumes cause gas.
RealityReality: While some people may experience gas, soaking and cooking legumes properly can reduce this effect.
MythMyth: Yellow split peas are not nutritious.
RealityReality: Yellow split peas are nutrient-dense, providing protein, fiber, vitamins, and minerals.

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 tablespoons curry powder
  • 1 teaspoon turmeric
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Rinse the yellow split peas and cook them in water until tender, about 30 minutes.
  2. 2. In a large pan, sauté onion, garlic, and ginger until fragrant.
  3. 3. Add curry powder and turmeric, then stir in the cooked split peas and coconut milk. Simmer for 10 minutes and serve garnished 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 cup red onion, finely chopped
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked yellow split peas, cucumber, bell pepper, cherry tomatoes, and red onion.
  2. 2. In a separate bowl, whisk together lemon juice, olive oil, 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, and celery, perfect for any time of the year.

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
Instructions
  1. 1. In a pot, sauté onion, carrot, and celery until softened.
  2. 2. Add yellow split peas, vegetable broth, thyme, salt, and pepper. Bring to a boil.
  3. 3. Reduce heat and simmer for 30 minutes until peas are tender. Blend for a creamy texture if desired.

Yellow Split Pea Burgers

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

Ingredients
  • 1 cup cooked yellow split peas
  • 1/2 cup oats
  • 1/4 cup breadcrumbs
  • 1 tablespoon soy sauce
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mash the cooked yellow split peas and mix in oats, breadcrumbs, soy sauce, garlic powder, cumin, salt, and pepper.
  2. 2. Form the mixture into patties and refrigerate for 30 minutes.
  3. 3. Cook on a grill or skillet for 5-7 minutes on each side until golden brown.

Yellow Split Pea and Quinoa Bowl

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

Ingredients
  • 1/2 cup cooked yellow split peas
  • 1/2 cup cooked quinoa
  • 1 cup mixed vegetables (zucchini, bell peppers, carrots)
  • 2 tablespoons tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Roast the mixed vegetables in the oven until tender.
  2. 2. In a bowl, combine cooked yellow split peas and quinoa.
  3. 3. Drizzle with tahini and lemon juice, season with salt and pepper, and top with roasted vegetables.

Yellow Split Pea and Spinach Stew

A nourishing stew with yellow split peas and fresh spinach, seasoned with herbs for a wholesome meal.

Ingredients
  • 1 cup yellow split peas
  • 2 cups fresh spinach
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. Sauté onion and garlic in a pot until translucent.
  2. 2. Add yellow split peas, vegetable broth, paprika, 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 Pancakes

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

Ingredients
  • 1 cup yellow split pea flour
  • 1 cup water
  • 1 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon turmeric
  • Oil for cooking
Instructions
  1. 1. In a bowl, mix yellow split pea flour, water, cumin, salt, and turmeric to form a batter.
  2. 2. Heat oil in a skillet and pour in batter to form pancakes.
  3. 3. Cook until golden brown on both sides and serve with yogurt or chutney.

Yellow Split Pea and Vegetable Stir-Fry

A quick and colorful stir-fry featuring yellow split peas and a variety of vegetables, perfect for a healthy 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
  • Sesame seeds for garnish
Instructions
  1. 1. In a wok, 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 5 minutes.
  3. 3. Serve hot, garnished with sesame seeds.

Yellow Split Pea and Sweet Potato Mash

A creamy and nutritious mash combining yellow split peas and sweet potatoes, perfect as a side dish.

Ingredients
  • 1 cup cooked yellow split peas
  • 1 medium sweet potato, peeled and cubed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potato cubes until tender, then drain.
  2. 2. In a bowl, mash the sweet potatoes and mix in cooked yellow split peas and olive oil.
  3. 3. Season with salt and pepper, and serve warm.

Yellow Split Pea and Avocado Toast

A nutritious twist on avocado toast, topped with seasoned yellow split peas for added protein and flavor.

Ingredients
  • 1 cup cooked yellow split peas
  • 1 ripe avocado
  • Juice of 1 lime
  • Salt and pepper to taste
  • Whole grain bread
Instructions
  1. 1. Mash the avocado and mix in cooked yellow split peas, lime juice, salt, and pepper.
  2. 2. Toast the whole grain bread and spread the mixture on top.
  3. 3. Serve immediately for a healthy breakfast or snack.

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, making them suitable for those with gluten intolerance.

Can I eat yellow split peas raw?

No, yellow split peas should be cooked before consumption to ensure they are safe and digestible.

How can I store dried yellow split peas?

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

What are the health benefits of yellow split peas?

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

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.

Can yellow split peas help with weight loss?

Yes, their high fiber content promotes fullness, which can aid in weight management.

Are yellow split peas good for diabetics?

Yes, their low glycemic index helps regulate blood sugar levels, making them a good choice for diabetics.

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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 vitamin b1 (thiamine) Legumes high in phosphorus Legumes low in carbohidratos Legumes low in índice glucémico