Cooked Green Split Peas
Pisum sativumClinical Encyclopedia
Cooked green split peas are a nutritious legume rich in protein, fiber, and essential vitamins and minerals. They are known for their earthy flavor and creamy texture when cooked.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
To prepare, rinse the peas thoroughly, boil in water until tender, and season as desired. They can be used in soups, stews, or pureed for dips.
Smart Selection & Storage
Choose split peas that are uniform in color and free from debris or discoloration.
Store in a cool, dry place in an airtight container to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Helps to lower cholesterol levels and improve gut health.
Exhibit antioxidant properties and may reduce inflammation.
"Green split peas have been cultivated for thousands of years and were a staple food in ancient civilizations."
Myths vs Realities
Healthy Recipes
Green Split Pea Salad with Lemon Vinaigrette
A refreshing salad featuring cooked green split peas, crunchy vegetables, and a zesty lemon vinaigrette, perfect for a light lunch.
- 1 cup cooked green split peas
- 1 cup diced cucumber
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked green split peas, cucumber, cherry tomatoes, and red onion.
- 2. In a separate small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the vinaigrette over the salad and toss gently to combine. Serve chilled.
Spiced Green Split Pea Soup
A hearty and warming soup made with cooked green split peas, aromatic spices, and vegetables, ideal for a cozy dinner.
- 2 cups cooked green split peas
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups vegetable broth
- 1 teaspoon cumin
- 1 teaspoon turmeric
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and celery until softened.
- 2. Add the cooked green split peas, vegetable broth, cumin, turmeric, salt, and pepper.
- 3. Bring to a boil, then reduce heat and simmer for 20 minutes. Blend until smooth if desired.
Green Split Pea and Quinoa Bowl
A nutritious bowl combining cooked green split peas and quinoa topped with roasted vegetables and a tahini dressing.
- 1 cup cooked green split peas
- 1 cup cooked quinoa
- 1 cup mixed roasted vegetables (bell peppers, zucchini, carrots)
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt to taste
- 1. In a bowl, layer cooked green split peas and quinoa.
- 2. Top with roasted vegetables.
- 3. In a small bowl, mix tahini, lemon juice, and salt, then drizzle over the bowl before serving.
Green Split Pea Patties
Delicious and protein-packed patties made from cooked green split peas, herbs, and spices, perfect for a healthy snack or meal.
- 2 cups cooked green split peas
- 1/2 cup breadcrumbs
- 1/4 cup chopped parsley
- 1 teaspoon garlic powder
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mash the cooked green split peas and mix in breadcrumbs, parsley, garlic powder, cumin, salt, and pepper.
- 2. Form the mixture into patties.
- 3. Heat olive oil in a skillet and fry the patties until golden brown on both sides.
Green Split Pea and Sweet Potato Mash
A creamy and nutritious mash made with cooked green split peas and sweet potatoes, perfect as a side dish.
- 1 cup cooked green split peas
- 1 large sweet potato, peeled and cubed
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Boil sweet potato cubes until tender, then drain.
- 2. In a bowl, combine cooked green split peas and sweet potatoes, then mash together.
- 3. Stir in olive oil, salt, and pepper until smooth and creamy.
Green Split Pea Curry
A flavorful and aromatic curry featuring cooked green split peas simmered in coconut milk and spices, served with brown rice.
- 2 cups cooked green split peas
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- Salt to taste
- 2 cups cooked brown rice
- 1. In a pot, sauté onion and garlic until fragrant.
- 2. Add cooked green split peas, coconut milk, curry powder, and salt.
- 3. Simmer for 15 minutes, then serve over cooked brown rice.
Green Split Pea and Avocado Toast
A trendy and nutritious twist on avocado toast, topped with a spread of cooked green split peas and fresh avocado.
- 1 cup cooked green split peas
- 1 ripe avocado
- 2 slices whole-grain bread
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole-grain bread slices until golden.
- 2. In a bowl, mash together cooked green split peas and avocado, then season with salt and pepper.
- 3. Spread the mixture on the toasted bread and sprinkle with red pepper flakes.
Green Split Pea and Vegetable Stir-Fry
A colorful stir-fry featuring cooked green split peas and a variety of vegetables, tossed in a light soy sauce.
- 1 cup cooked green split peas
- 1 cup mixed bell peppers, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. In a large skillet, heat sesame oil and sauté bell peppers and broccoli until tender.
- 2. Add cooked green split peas, soy sauce, and ginger, stirring to combine.
- 3. Cook for an additional 5 minutes and serve hot.
Green Split Pea and Spinach Frittata
A protein-rich frittata made with cooked green split peas and fresh spinach, perfect for breakfast or brunch.
- 1 cup cooked green split peas
- 2 cups fresh spinach
- 6 eggs
- 1/4 cup milk
- Salt and pepper to taste
- Olive oil for greasing
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, whisk together eggs, milk, salt, and pepper.
- 3. In a greased oven-safe skillet, combine cooked green split peas and spinach, then pour the egg mixture over the top.
- 4. Bake for 25-30 minutes until set and golden.
Green Split Pea Hummus
A healthy twist on traditional hummus, using cooked green split peas for a protein-packed dip, perfect with veggies or pita.
- 1 cup cooked green split peas
- 2 tablespoons tahini
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 clove garlic
- Salt to taste
- 1. In a food processor, combine cooked green split peas, tahini, olive oil, lemon juice, garlic, and salt.
- 2. Blend until smooth, adding water if necessary to reach desired consistency.
- 3. Serve with fresh vegetables or pita chips.
Frequently Asked Questions (FAQ)
Are cooked green split peas gluten-free?
Yes, cooked green split peas are naturally gluten-free.
How long do cooked green split peas last in the fridge?
They can last up to 5 days in the refrigerator when stored in an airtight container.
Can you freeze cooked green split peas?
Yes, cooked green split peas can be frozen for up to 6 months.
What are the health benefits of green split peas?
They are high in protein, fiber, and essential nutrients, supporting digestive health and weight management.
How do you cook dried green split peas?
Rinse, soak for a few hours, then boil in water for about 30-40 minutes until tender.
Are green split peas high in protein?
Yes, they contain about 25 grams of protein per 100 grams when cooked.
Can green split peas help with weight loss?
Yes, their high fiber content can promote satiety and help control appetite.
What nutrients are in green split peas?
They are rich in vitamins A, C, K, and several B vitamins, as well as minerals like iron and potassium.