1/4 cup of green, dry split peas contains approximately 160 calories, making it a nutritious and filling addition to any meal. Split peas are a type of legume that are part of the family of pulse crops. When split peas are dried, the outer shell is removed, leaving the inner seed that can be divided into two halves.
Split peas are high in protein, fiber, iron, and other important vitamins and minerals. These nutrients have numerous health benefits that can help to prevent chronic diseases and improve overall health.
In this article, we'll explore the nutritional value and health benefits of split peas, as well as provide tips on how to cook them for maximum flavor and nutrition.
What are split peas?
Split peas are a type of legume that are part of the pulse family. They are the dried and split seeds of Pisum sativum, the common pea plant. The outer shell of the pea is removed, leaving the yellow or green inner seed that can be split into two halves. Split peas are commonly used in soups, stews, and curries, and are a staple ingredient in many cultures. They are a nutrient-dense food that is rich in protein, fiber, and other important vitamins and minerals. Split peas come in two varieties: green split peas and yellow split peas. Both varieties are high in nutrients and can be used interchangeably in recipes.
The nutritional value of split peas
Split peas are a nutrient-dense food that is high in protein, fiber, iron, and other important vitamins and minerals. A 1/4 cup serving of green, dry split peas contains approximately 160 calories, 11 grams of protein, 3 grams of fiber, 10% of your daily iron needs, and 4% of your daily calcium needs. In addition to being an excellent source of plant-based protein, split peas are also rich in B vitamins, folate, potassium, and magnesium. These nutrients have been shown to help maintain a healthy heart, aid in digestion, and support overall health and wellbeing.
Split pea calories and serving size
A 1/4 cup serving of green, dry split peas contains approximately 160 calories. However, the calorie content can vary depending on how the split peas are prepared and what ingredients are used in the recipe. It's important to pay attention to serving size when consuming split peas, as they are a calorie-dense food. A typical serving size is 1/2 cup, which contains approximately 320 calories.
Split peas and weight loss
Split peas are a low-fat, high-protein food that is also rich in fiber. This combination of nutrients can help to promote feelings of fullness and satiety, which can aid in weight loss and weight management. Studies have shown that diets rich in plant-based foods like split peas are associated with lower rates of obesity, diabetes, and heart disease. Incorporating split peas into your diet can help to support a healthy weight and improve overall health.
Split peas and digestion
Split peas are an excellent source of fiber, which plays an important role in digestive health. Fiber helps to regulate bowel movements, prevent constipation, and promote the growth of healthy gut bacteria. The high fiber content of split peas can also help to reduce the risk of colon cancer and other digestive disorders. Additionally, the protein in split peas can aid in the absorption of nutrients and support overall gut health.
Split peas and heart health
Split peas are a heart-healthy food that can help to reduce the risk of heart disease and stroke. The high fiber content of split peas can help to lower cholesterol levels and improve blood pressure, which are two risk factors for heart disease. Additionally, the magnesium and potassium in split peas can help to regulate heart function and prevent arrhythmia. Overall, incorporating split peas into your diet can help to support a healthy heart and reduce the risk of cardiovascular disease.
Split peas and vegetarian protein
Split peas are a rich source of vegetarian protein, making them an excellent ingredient for vegetarians and vegans. A 1/4 cup serving of green, dry split peas contains 11 grams of protein, which is equivalent to about 1 ounce of meat. Incorporating split peas into your diet can help to ensure that you are getting enough protein to support muscle growth, repair, and maintenance. Additionally, plant-based protein sources like split peas have been shown to have numerous health benefits and may help to reduce the risk of chronic diseases.
Split peas as a source of fiber
Split peas are a rich source of fiber, which plays an important role in digestive health and overall wellbeing. A 1/4 cup serving of green, dry split peas contains approximately 3 grams of fiber, which is about 12% of your daily fiber needs. Fiber has numerous health benefits, including reducing the risk of heart disease, diabetes, and certain types of cancer. Additionally, fiber can help to promote feelings of fullness and satiety, which can aid in weight loss and weight management.
Split peas and iron
Split peas are an excellent source of iron, which is an important nutrient for overall health and wellbeing. A 1/4 cup serving of green, dry split peas contains approximately 10% of your daily iron needs. Iron plays a critical role in the body, helping to transport oxygen throughout the bloodstream and support cellular function. A deficiency in iron can lead to anemia, fatigue, and other health problems. Incorporating iron-rich foods like split peas into your diet can help to prevent iron deficiencies and support overall health.
How to cook split peas
Split peas can be prepared in a variety of ways and are a versatile ingredient in many recipes. Before cooking, it's important to rinse the split peas under cold water and remove any debris or stones. To cook split peas, first bring them to a boil in a pot of water, then reduce the heat and simmer for 30-40 minutes, or until the peas are soft and tender. Split peas can be used in soups, stews, curries, and other savory dishes, and can also be mashed and used as a dip or spread. Split peas can also be cooked in a slow cooker or pressure cooker for added convenience and ease. Experiment with different flavor combinations and cooking methods to find your favorite split pea recipe.
Split peas are a nutrient-dense food that is high in protein, fiber, and other important vitamins and minerals. Incorporating split peas into your diet can help to support overall health and wellbeing.
FAQs About 1/4 Cup Split Pea, Green, Dry (160 calories)
1. What Are Green Split Peas?
Green split peas are a type of legume that are dried and then split in half to remove the outer skin. They are high in protein, fiber, and other nutrients, making them a healthy addition to any diet.
2. How Many Calories Are in 1/4 Cup of Green Split Peas?
1/4 cup of dry green split peas contains approximately 160 calories. However, the calorie content may vary depending on how the peas are cooked and prepared.
3. How Do You Cook Green Split Peas?
To cook green split peas, simply rinse them in cold water and then add them to a pot with water or broth. Bring the mixture to a boil and then reduce the heat and let it simmer for 45-60 minutes or until the peas are tender. You can also cook split peas in a slow cooker or pressure cooker.
4. What Are the Health Benefits of Eating Green Split Peas?
Green split peas are loaded with nutrients such as fiber, protein, iron, and potassium. They are also low in fat and calories, making them a great choice for weight management. Studies have shown that eating split peas may help to reduce the risk of heart disease, lower cholesterol levels, and promote healthy digestion.
5. What Are Some Recipes That Use Green Split Peas?
Green split peas can be used in a variety of dishes, such as soups, stews, salads, and dips. Some popular recipes include split pea soup, dal, vegetable shepherd's pie, and split pea hummus. You can find many more recipes online or in cookbooks that feature this nutritious ingredient.