Split Peas

Split peas are a form of culinary preparation which consists of the dried seeds of the Pisum sativum plant which have been peeled and split. High in protein content and low in fat, split peas also contain a high amount of dietary fiber. Green and yellow split peas are commonly used to make soups, in particular, split pea soup. In India, split peas are used to make a traditional dish called matar ki daal. Yellow split peas are a common culinary ingredient used around the world, being used to make dhal, a popular dish made in Trinidad and the Fiji islands. Yellow peas are also the main ingredient in the popular Iranian dish khoresh gheymeh. In Chinese cuisine, yellow split peas are used to make a sweet dessert known as wandouhuang,

Key Nutrients

Split Peas provide an excellent source of fiber, folate and protein. Split peas also provide a high degree of iron, manganese, magnesium and calcium. Finally, they are low in fat content, making them an ideal food for heart healthy diets.

Health Benefits

Dietary Fiber – Dietary Fiber stimulates digestion and peristalsis, helping to relieve indigestion and constipation problems.

Protein provides the building blocks needed for cellular growth. It also provides the body with an important energy source.

Sodium is an important mineral needed for cellular function, and positively benefits neural function.

Iron –Iron, found in red blood cells, is an integral part of hemoglobin. Hemoglobin carries oxygen from the lungs to the cells. Iron is an essential component of many enzymes necessary for various chemical reactions in the body.

Calcium – Calcium is an important mineral for bone and teeth growth and maintenance. It is also an important mineral in terms of cardiovascular function.

Manganese – Manganese aids in the metabolism of food as well as promotes normal functioning of the nervous system. Manganese works as an antioxidant to help prevent cancer and heart disease.

Magnesium – Magnesium helps to keep muscle and nerve tissues functioning normal, as well as promotes a proper heartbeat. It also assists in the support of a healthy immune system and keeps bones strong.

Season

Split Peas, while grown during the summer months, can be found dried or canned year round in supermarkets and food retail shops.

Nutrition Information

Per ¼ Cup (49 grams):

Calories (cKal): 168
Protein (grams): 12.09
Total Fat (grams): .57
Carbohydrates (grams): 29.73
Fiber (grams): 12.6

Buying and Storing

When buying split peas, make sure they are free from pebbles and stones. Since they are dried, split peas can store for up to one year.

Best Way to Add to Diet

Split peas make a great base for a salad of chopped tomatoes and cucumbers. Split peas are known to make the perfect soup when paired with a bit of lean pork. They also make a great addition to a stew.