Split peas are a type of legume that are mature peas that have been dried and split in half. One ounce of split peas equates to approximately 97 calories. Split peas are a nutrient-dense food that provides a range of health benefits to those who consume them.

When it comes to nutritional content, split peas are a powerhouse food. They are high in fiber, protein, and complex carbohydrates. Additionally, they are an excellent source of vitamins and minerals, including folate, iron, magnesium, and potassium.

In this article, we'll explore some of the health benefits of split peas, how to cook them, and how they compare to other legumes like lentils and whole peas. We'll also look at their traditional uses in cooking, as well as their role in plant-based diets and weight loss efforts.

Split Peas: What Are They?

Split peas are a type of legume that are classified as mature seeds. They are the dried and split version of green or yellow peas. Split peas are available in both whole and split varieties, but the split variety is more common in grocery stores and markets. They have a mild, slightly sweet flavor and a soft texture that makes them ideal for a range of dishes. Split peas have been a dietary staple for thousands of years, with evidence of their cultivation dating back to ancient Greece and Rome. These days, they are consumed around the globe in a range of savory dishes, both as a standalone ingredient and as a necessary component of soup and stew recipes. Split peas are packed with nutrients that make them a smart choice for any diet. They're particularly notable for their high protein content - a single 1 oz serving of split peas contains about 6 grams of protein. They're also a good source of fiber, vitamins, and minerals, including potassium, magnesium, and iron.

Health Benefits of Split Peas

Split peas offer a variety of health benefits, starting with their high nutritional content. They're an excellent source of protein, fiber, and complex carbohydrates, which makes them a filling food that's perfect for people who are watching their weight. Additionally, the nutrients in split peas can help reduce the risk of a range of health issues. One of the most significant health benefits of split peas is their ability to lower cholesterol levels. Split peas are rich in soluble fiber, which binds to cholesterol in the gut and reduces its absorption into the bloodstream. This, in turn, can help reduce the risk of heart disease and stroke. Additionally, split peas are thought to help regulate blood sugar levels, which can help reduce the risk of diabetes. Lastly, split peas are high in antioxidants, which are compounds that help prevent cell damage caused by free radicals. This, in turn, can help improve overall health and reduce the risk of chronic disease.

Calories and Macronutrient Breakdown

Split peas are a nutrient-dense food that provides a range of essential macronutrients. Here's a breakdown of their calories and nutritional content:

• 97 calories per 1 oz serving
• 0.7 grams of fat
• 16.3 grams of carbohydrates (6.7 grams of fiber)
• 6.0 grams of protein

Because they're low in fat and high in fiber, split peas are a particularly filling food that can help keep you feeling full for longer.

How to Cook Split Peas

Cooking split peas is a straightforward process that can be accomplished with minimal effort. Here's how to do it:

1. Rinse the split peas thoroughly in cold water to remove any dirt or debris.
2. Add the rinsed split peas to a pot with 3 cups of water.
3. Bring the water to a boil, then reduce heat and let the peas simmer for 30-60 minutes, or until tender.
4. Drain any excess water, then season with salt and pepper to taste.

Once cooked, split peas can be used in a variety of dishes, including soups, stews, and salads. They can also be used as a protein source in vegetarian and vegan dishes.

Split Peas vs Whole Peas

Split peas and whole peas are both legumes, but they differ in a few key ways. Whole peas are harvested when they're still young and tender, while split peas are harvested when they're mature and dried. This means that whole peas tend to have a milder flavor and a softer texture than split peas. From a nutritional standpoint, whole peas and split peas are fairly similar. Both are high in protein, fiber, and complex carbohydrates. However, because split peas are more concentrated than whole peas, they have slightly more protein and fiber per serving. When it comes to cooking, whole peas and split peas are also relatively interchangeable. However, because split peas are more tender than whole peas, they tend to cook more quickly and require less water.

Split Peas vs Lentils

Split peas and lentils are both legumes that are commonly used in a range of dishes. From a nutritional standpoint, they have somewhat different macronutrient content, with lentils being slightly higher in protein and some minerals, like iron and zinc, while split peas tend to be higher in fiber and folate. taste-wise, the two are pretty similar, though split peas tend to be milder and slightly sweeter than lentils. When it comes to cooking, split peas require longer cooking time compared to lentils, and also take more liquid to cook in. The cooking time of split peas is 30-60 minutes, while that of lentils is 15-30 minutes. However, split peas hold their shape better than lentils, remaining firmer and maintaining their shape even after cooking. Ultimately, the two legumes are relatively interchangeable in most dishes. However, recipe-wise it can make a difference on the timeframe and the desired texture of the cooked legumes.

Split Peas in Traditional Cooking

Split peas have been used in traditional cooking methods throughout history as a cheap source of protein and nutrients. They have long been a dietary staple in many cultures, particularly in the Americas and Europe. In the United States and Canada, split pea soup is a popular dish in many households, particularly during the cooler winter months. This dish is made with split peas, onions, carrots, and celery, as well as an optional ham hock or bacon for added flavor. In Europe, pea soup is also common, particularly in Sweden and Finland where it is often served with pancakes. Outside of soup dishes, split peas are also used in a range of other dishes, including stews, curries, and salads. In Egyptian and Middle Eastern cuisine, split pea dishes are often flavored with cumin and coriander, while Indian dishes may include split peas as an ingredient in dal.

Split Peas in Plant-Based Diets

For those who follow plant-based diets, split peas are a valuable source of protein, fiber, and other essential nutrients. Because of their high protein content and nutrient density, split peas are an excellent alternative to meat as a protein source, making them a perfect addition to vegan and vegetarian diets. Additionally, split peas are versatile and can be used in a wide range of dishes to add bulk and depth of flavor. They're a popular ingredient in vegan soup recipes, but can also be used in everything from veggie burgers to tacos and curries. If you're looking to incorporate more plant-based foods into your diet, split peas are an excellent option to consider. They're affordable, easy to prepare, and offer a wide range of health benefits.

Split Peas as a Protein Source

As we've already discussed, split peas are an excellent source of protein. With around 6 grams of protein per ounce, split peas are a great alternative to meat for those looking to add more plant-based protein to their diets. Additionally, because they're high in fiber, split peas can help keep you feeling full for longer, reducing the temptation to snack between meals. Whether you're vegan, vegetarian, or simply looking to cut down on your meat consumption, split peas are a delicious and nutritious protein source that are worth considering.

Split Peas for Weight Loss

Split peas are an excellent food to include in a weight loss diet. They're low in calories, high in fiber, and protein. They help to control hunger pangs which often lead to overeating, support the digestive system, and, combined with regular exercise, promote weight loss. Furthermore, split peas are versatile and can be eaten with salads, or as a side dish. They also work well in soups, stews, and casseroles, all of which can be prepared at home with healthier ingredients and lower calories than processed or fast food options. Add split peas to your meal planning today and you will be delighted with the amazing results after a few weeks!