Looking for a nutritious and delicious addition to your diet? Look no further than cooked dry green or yellow split peas! At just 167 calories per 100 grams, these legumes are a fantastic source of protein, fiber, and essential vitamins and minerals.

In addition to being low in calories, cooked dry green or yellow split peas are packed with nutrition. They're an excellent source of plant-based protein, providing 8 grams per 100-gram serving. They're also high in dietary fiber, with 8 grams per serving, which can help regulate digestion and keep you feeling full and satisfied. Cooked dry green or yellow split peas are rich in vitamins such as vitamin C, folate, and thiamine, as well as minerals like iron, magnesium, and potassium.

Whether you're a vegetarian, a flexitarian, or just looking to add more plant-based foods to your diet, cooked dry green or yellow split peas are a versatile and tasty option. In this article, we'll explore the benefits of adding these legumes to your diet, as well as tips for cooking and serving them.

Benefits of Eating Cooked Dry Green or Yellow Split Peas

In addition to being delicious and versatile, cooked dry green or yellow split peas offer a wide range of health benefits. One of the biggest benefits of these legumes is their high protein content, which makes them an excellent option for vegetarians and vegans looking to increase their protein intake. But that's not all - cooked dry green or yellow split peas are also high in fiber, which can help regulate digestion and keep you feeling full and satisfied. Additionally, cooked dry green or yellow split peas are packed with essential vitamins and minerals, including vitamin C, folate, thiamine, iron, magnesium, and potassium. These nutrients can help support overall health, boost immune function, and reduce the risk of chronic diseases like heart disease and diabetes.

The Nutritional Value of Cooked Dry Green or Yellow Split Peas

As mentioned, cooked dry green or yellow split peas are a nutritional powerhouse. In addition to being a great source of protein and fiber, they're also rich in essential vitamins and minerals. 100 grams of cooked dry green or yellow split peas contains: - 167 calories - 8 grams of protein - 8 grams of fiber - 32 grams of carbohydrates - 3 grams of fat - 13% of the recommended daily value (RDV) of iron - 9% of the RDV of potassium - 12% of the RDV of magnesium - 37% of the RDV of folate - 13% of the RDV of thiamine - 17% of the RDV of vitamin C

How to Include Cooked Dry Green or Yellow Split Peas in Your Diet

There are numerous ways to incorporate cooked dry green or yellow split peas into your diet. Here are a few ideas to get you started: - Add them to soups and stews for added protein and fiber - Mix them with your favorite veggies and spices for a delicious side dish - Puree them into a dip, like hummus or baba ghanoush - Mash them up and use them as a base for vegetarian patties or fritters - Use them in place of meat in chili or shepherd's pie The possibilities are endless when it comes to cooking with cooked dry green or yellow split peas. Experiment with different recipes and preparations to find your favorites.

Cooking Tips for Green or Yellow Split Peas

Cooking dry green or yellow split peas can be a bit time-consuming, but the results are well worth it. Here are some tips to ensure that your peas turn out perfectly every time: - Soak the peas overnight before cooking to reduce cooking time and aid digestion - Rinse the peas well before cooking to remove any dirt or debris - Cook the peas in a large pot with plenty of water, using a 3:1 water-to-pea ratio - Skim any foam off the top of the water as the peas cook to prevent boil-over - Cook the peas for 30-60 minutes, until they are tender and fully cooked. With these tips in mind, you'll be able to cook up tasty and nutritious cooked dry green or yellow split peas in no time.

The Differences Between Green and Yellow Split Peas

While green and yellow split peas may look similar, there are a few key differences between the two. In terms of flavor and texture, yellow split peas are generally milder and sweeter than green split peas. Green split peas have a slightly earthy flavor and firmer texture, making them ideal for use in soups and stews. Nutritionally speaking, green and yellow split peas are fairly similar. Both are high in protein, fiber, and essential vitamins and minerals. However, green split peas contain slightly more vitamin K and folate than yellow split peas, while yellow split peas are slightly higher in iron and thiamine.

How to Store Cooked Dry Green or Yellow Split Peas

Cooked dry green or yellow split peas can be stored in the fridge for up to 5 days or frozen for up to 6 months. To store cooked peas in the fridge, place them in an airtight container and refrigerate immediately. To freeze peas, let them cool completely and then transfer them to a freezer-safe container or bag. Be sure to label the container with the date so you know how long they've been in the freezer.

Healthy Recipes with Cooked Dry Green or Yellow Split Peas

Looking for some inspiration on how to use cooked dry green or yellow split peas in your cooking? Here are some healthy and delicious recipes to try: - Split Pea and Barley Soup - Yellow Split Pea Dip - Split Pea and Spinach Fritters - Green Split Pea and Chickpea Curry - Yellow Split Pea and Carrot Soup These recipes are just a few examples of the many ways cooked dry green or yellow split peas can be used in your cooking. Get creative and see what delicious dishes you can come up with!

Green or Yellow Split Peas vs Other Legumes

Green and yellow split peas are just two of the many legumes available. Here's how they stack up against some other popular options: - Lentils: Like split peas, lentils are high in protein and fiber. However, lentils contain fewer calories per serving and are slightly higher in folate and iron. - Chickpeas: Chickpeas are a great source of plant-based protein and fiber, but are higher in calories than split peas. - Black beans: Black beans are rich in both protein and fiber, but contain fewer calories than split peas. Overall, cooked dry green or yellow split peas are a fantastic option for anyone looking to add more plant-based protein and fiber to their diet. However, all legumes offer unique health benefits and can be a valuable addition to a healthy and balanced diet.

Possible Side Effects of Consuming Cooked Dry Green or Yellow Split Peas

Cooked dry green or yellow split peas are generally considered safe for most people. However, some individuals may experience digestive issues like gas, bloating, or diarrhea after consuming split peas. If you notice any adverse symptoms after eating split peas, it may be best to limit your intake or avoid them altogether. Additionally, those with a history of kidney stones or other kidney problems should consult their doctor before eating split peas, as they contain oxalates that can contribute to kidney stone formation.

Recommended Serving Size for Cooked Dry Green or Yellow Split Peas

While there is no one-size-fits-all answer to how much cooked dry green or yellow split peas you should eat, a good rule of thumb is to aim for 1/2 to 1 cup per day. This will provide you with plenty of plant-based protein, fiber, and essential vitamins and minerals, without going overboard on calories. As always, it's important to listen to your body and adjust your intake based on your individual needs and preferences.