Green Split Pea
Description
The green split pea is a versatile legume that is a staple in many global cuisines. Known for its mild taste and soft texture when cooked, green split peas are the result of drying and splitting a type of pea. In both American and European recipes, they are measured in standard cups and grams, adding to their convenience and ease of use in a variety of dishes.
Common uses
Green split peas are commonly used in soups, stews, and purees. They are also a popular choice for vegetarian and vegan dishes as a protein-rich ingredient. In some cultures, they are used to make traditional dishes like Indian dal, British mushy peas, and the classic American split pea soup.
Nutritional value
Calories
A 1/2 cup (100g) serving of cooked green split peas contains approximately 115 calories (480 kilojoules).
Protein
This same serving size offers about 8 grams of protein, making it a great plant-based protein source.
Fat
Green split peas are low in fat, with less than 0.5 grams per serving.
Carbohydrates
They are also high in carbohydrates, providing about 20 grams per 1/2 cup serving, mostly in the form of dietary fiber.
Vitamins
Green split peas contain various vitamins such as vitamin A, several B vitamins (including folate), and vitamin K.
Minerals
They are a good source of minerals like potassium, magnesium, iron, zinc, and phosphorus.
Health benefits
Green split peas are known for their many health benefits, including improving digestion due to their high fiber content, aiding in weight management, and helping to regulate blood sugar levels. Their protein and mineral content also contribute to muscle building and bone health.
Potential risks
For individuals with gout or kidney stones, green split peas might need to be consumed in moderation because they contain purines, which can exacerbate these conditions. As with any high-fiber food, excessive consumption can lead to gastrointestinal discomfort for some people.
Common recipes
Some of the most common recipes featuring green split peas include split pea soup, pea purée, and vegetarian burgers. They are also often used in salads and as a base for dips.
Cooking methods
Green split peas can be boiled, simmered, or pressure-cooked. They do not require pre-soaking like many other legumes, which makes them convenient for quick meals.
Pairing with other ingredients
They pair well with flavors such as mint, garlic, ham, and aromatic spices like cumin and coriander. Vegetables like carrots, potatoes, and onions also complement green split peas well.
Summary
Green split peas are a nutritious and hearty ingredient that can be found in many kitchens around the world. They offer a wealth of health benefits and are extremely versatile in cooking. Whether you're looking to add them to a soup or create a meat-free meal option, green split peas are an excellent choice for any health-conscious cook.