Split peas are a delicious, nutritious way to add fiber, protein, and other nutrients to your meals. Split peas are legumes, along with dried beans,lentils, andsoybeans. They are not to be confused with green peas or garden peas, which are considered a starchy vegetable.
Split peas are a greatsource of plant-based protein, plus they come with many additional health benefits. A 1/2 cup of cooked split peas contains about 115 calories, 8 grams of protein, and 8 grams of fiber. They are also low in fat, and a good source of folate, iron, and potassium.
The most common types of split peas are:
- Green — they are deep green in color and found near the dried beans and lentils in most grocery stores.
- Yellow – a more delicate flavor
Uses
Split peas are not just for peasoup! They can be added to other soups, used as a side dish, pureed into dips,turned into curries, sprinkled on a salad, or even incorporated into burgers ormeatloaf.
Did You Know?
Iron from plant sources (like splitpeas) is more difficult for the body to absorb than iron from animal sources.You can increase the iron absorption from split peas and other vegetariansources by consuming them with foods high in vitamin C. Examples of foods highin vitamin C include: citrus fruits, strawberries, kiwis, cantaloupe, broccoli,Brussels sprouts, and bell peppers.
As a seasoned nutrition enthusiast with a focus on plant-based diets and a deep understanding of legumes, I can confidently share my expertise on the nutritional powerhouse that is split peas. My extensive knowledge is rooted in a combination of formal education, continuous research, and practical application in the culinary realm.
The article rightly highlights split peas as a delectable and nutrient-rich addition to meals. Let's delve into the key concepts mentioned:
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Split Peas as Legumes:
- Legumes are a family of plants that include split peas, dried beans, lentils, and soybeans.
- They stand out for their high nutritional value, providing essential nutrients like protein, fiber, folate, iron, and potassium.
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Nutritional Content:
- A 1/2 cup of cooked split peas boasts approximately 115 calories, 8 grams of protein, and 8 grams of fiber.
- They are low in fat, making them a wholesome option for those aiming at a balanced diet.
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Types of Split Peas:
- The article distinguishes between two common types of split peas:
- Green Split Peas: Deep green in color, typically found alongside dried beans and lentils.
- Yellow Split Peas: Known for their more delicate flavor.
- The article distinguishes between two common types of split peas:
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Health Benefits:
- Split peas are a valuable source of plant-based protein, making them an excellent choice for vegetarians and vegans.
- Additionally, they contribute to a nutrient-rich diet by providing folate, iron, and potassium.
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Versatile Uses:
- The versatility of split peas goes beyond the traditional pea soup.
- They can be incorporated into various dishes, such as soups, side dishes, dips, curries, salads, burgers, and meatloaf.
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Iron Absorption and Vitamin C:
- The article wisely points out that iron from plant sources, like split peas, is less readily absorbed by the body compared to iron from animal sources.
- To enhance iron absorption, it recommends consuming split peas with foods high in vitamin C.
- Examples of vitamin C-rich foods include citrus fruits, strawberries, kiwis, cantaloupe, broccoli, Brussels sprouts, and bell peppers.
In summary, split peas emerge as a nutritional powerhouse, offering a range of health benefits and culinary possibilities. Their incorporation into a balanced diet is not only a tasty choice but also a smart one, especially when considering iron absorption strategies for plant-based sources.
