Split Pea
Description
Split peas are a type of legume harvested from the pods of Pisum sativum, commonly known as the garden pea. Once dried, these peas are peeled and split in half, which allows them to cook faster. They are a staple ingredient in various cuisines and are valued for their versatility and nutritional profile. Available in green and yellow varieties, split peas have a mild, earthy flavor and a hearty texture that makes them an excellent thickener for soups and stews.
Common uses
Commonly used in soups, stews, and dal, split peas are also found in salads, fritters, and as a side dish when cooked with herbs and spices. They serve as a base for vegetarian burgers or loaves and can be pureed for dips and spreads.
Nutritional value
Calories
One cup (196g) of cooked split peas contains approximately 231 calories.
Protein
That same cup provides about 16 grams of protein, making them a significant plant-based protein source.
Fat
Split peas are low in fat, with just 1 gram per cup.
Carbohydrates
With 41 grams of carbohydrates per cup, they are a good source of energy.
Vitamins
They are rich in B vitamins, particularly folate and thiamine.
Minerals
Split peas also boast an impressive mineral content, including iron, potassium, magnesium, and zinc.
Health benefits
Consuming split peas can contribute to improved digestion due to their high fiber content. They may also support heart health, help stabilize blood sugar levels, and contribute to weight management. The protein and essential amino acids they provide are crucial for muscle repair and immune function.
Potential risks
Though split peas are generally safe for consumption, they contain purines, which may cause issues for individuals with gout. Additionally, they can cause bloating or gas in some people due to their high fiber content.
Common recipes
Classic dishes using split peas include split pea soup, Indian dal, and British pease pudding. They can also be used in vegetarian patties and loaves.
Cooking methods
Split peas can be boiled, simmered, or pressure-cooked until tender. Pre-soaking is not required but can reduce cooking time.
Pairing with other ingredients
Flavorful pairings include ham, bacon, carrots, onions, garlic, and a variety of spices such as cumin, coriander, and smoked paprika.
Summary
Split peas are a nutritious, versatile ingredient used around the world. Their historical significance, culinary flexibility, and health benefits make them a valuable addition to any kitchen pantry. Whether incorporated into traditional recipes or modern dishes, split peas offer a blend of flavor, nutrition, and satisfaction.