Dry Green Split Peas
Pisum sativumClinical Encyclopedia
Dry Green Split Peas provides 341 kcal, 25.8g of protein, 60.5g of carbohydrates, and 8.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Dry green split peas are a nutrient-dense legume, rich in protein and fiber, making them an excellent choice for plant-based diets. They are low in fat and provide essential vitamins and minerals, contributing to overall health.
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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
Rinse and soak dry green split peas before cooking to reduce cooking time. They can be boiled, added to soups, or pureed for dips.
Smart Selection & Storage
Choose dry green split peas that are uniform in color and free from debris or discoloration. Avoid any that are broken or have an off smell.
Store in an airtight container in a cool, dry place away from sunlight. Properly stored, they can last for years.
Myths vs Realities
Healthy Recipes
Green Split Pea Soup with Spinach and Lemon
A vibrant and nourishing soup packed with protein and fiber, featuring the freshness of spinach and a zesty lemon kick.
- 1 cup dry green split peas
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 lemon, juiced
- Salt and pepper to taste
- 1. Rinse the dry green split peas under cold water and set aside.
- 2. In a large pot, sauté the onion, garlic, and carrot until soft.
- 3. Add the split peas and vegetable broth, bring to a boil, then reduce heat and simmer for 30-40 minutes until peas are tender.
- 4. Stir in the spinach and lemon juice, season with salt and pepper, and serve hot.
Spiced Green Split Pea Salad
A refreshing salad combining cooked green split peas with crunchy vegetables and a tangy dressing, perfect for a light lunch.
- 1 cup dry green split peas
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 red onion, finely chopped
- 1/4 cup olive oil
- 2 tablespoons apple cider vinegar
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Cook the dry green split peas according to package instructions and let cool.
- 2. In a large bowl, combine the cooled peas, cucumber, bell pepper, and red onion.
- 3. In a small bowl, whisk together olive oil, apple cider vinegar, cumin, salt, and pepper.
- 4. Pour the dressing over the salad, toss well, and serve chilled.
Green Split Pea Pancakes with Avocado
Savory pancakes made from ground green split peas, topped with creamy avocado for a nutritious breakfast or brunch option.
- 1 cup dry green split peas
- 1/2 cup water
- 1/2 teaspoon baking powder
- 1/2 teaspoon salt
- 1 avocado, sliced
- Olive oil for cooking
- 1. Soak the dry green split peas overnight, then drain and blend with water until smooth.
- 2. Mix in baking powder and salt to the pea batter.
- 3. Heat olive oil in a skillet over medium heat and pour in batter to form pancakes.
- 4. Cook until golden brown on both sides, then serve topped with avocado slices.
Green Split Pea and Quinoa Bowl
A wholesome bowl featuring protein-rich green split peas and quinoa, topped with roasted vegetables and a tahini dressing.
- 1/2 cup dry green split peas
- 1/2 cup quinoa
- 1 zucchini, diced
- 1 bell pepper, diced
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Cook the dry green split peas and quinoa separately according to package instructions.
- 2. Roast the zucchini and bell pepper in the oven at 400°F for 20 minutes.
- 3. In a bowl, combine the cooked peas, quinoa, and roasted vegetables.
- 4. Drizzle with tahini and lemon juice, season with salt and pepper, and serve warm.
Green Split Pea Curry with Coconut Milk
A creamy and flavorful curry made with green split peas and coconut milk, served over brown rice for a satisfying meal.
- 1 cup dry green split peas
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 2 cups vegetable broth
- Salt to taste
- 1. Rinse and cook the dry green split peas in vegetable broth until tender.
- 2. In a separate pot, sauté onion and garlic until fragrant, then add curry powder.
- 3. Stir in the cooked peas and coconut milk, simmer for 10 minutes, and season with salt.
- 4. Serve over brown rice for a hearty meal.
Stuffed Bell Peppers with Green Split Peas
Colorful bell peppers stuffed with a mixture of green split peas, spices, and vegetables, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup dry green split peas
- 1 onion, chopped
- 1 carrot, diced
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 cup tomato sauce
- 1. Cook the dry green split peas until tender and set aside.
- 2. Sauté onion and carrot until soft, then mix with split peas, paprika, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and place in a baking dish.
- 4. Pour tomato sauce over the peppers and bake at 375°F for 30 minutes.
Green Split Pea Hummus
A healthy twist on traditional hummus, using green split peas for a unique flavor and added protein.
- 1 cup cooked green split peas
- 1/4 cup tahini
- 2 tablespoons olive oil
- 1 lemon, juiced
- 2 cloves garlic
- Salt to taste
- Water as needed
- 1. In a food processor, combine cooked green split peas, tahini, olive oil, lemon juice, garlic, and salt.
- 2. Blend until smooth, adding water as needed to reach desired consistency.
- 3. Serve with fresh vegetables or whole-grain pita chips.
Green Split Pea and Vegetable Stir-Fry
A quick and colorful stir-fry featuring green split peas and a variety of fresh vegetables, perfect for a healthy weeknight dinner.
- 1 cup cooked green split peas
- 1 cup mixed vegetables (broccoli, bell peppers, carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- Green onions for garnish
- 1. Heat sesame oil in a pan over medium heat and add mixed vegetables, stir-frying until tender.
- 2. Add cooked green split peas and ginger, stirring to combine.
- 3. Pour in soy sauce and cook for an additional 2-3 minutes.
- 4. Garnish with green onions and serve hot.
Green Split Pea and Sweet Potato Mash
A creamy and nutritious mash combining green split peas and sweet potatoes, ideal as a side dish or a healthy spread.
- 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 and mash.
- 2. In a bowl, combine the mashed sweet potato with cooked green split peas and olive oil.
- 3. Season with salt and pepper, mixing until well combined.
- 4. Serve warm as a side dish or spread on whole-grain toast.
Green Split Pea Veggie Burgers
Delicious and hearty veggie burgers made with green split peas, perfect for a healthy grilling option.
- 1 cup cooked green split peas
- 1/2 cup breadcrumbs
- 1/2 onion, finely chopped
- 1 carrot, grated
- 1 egg (or flax egg for vegan)
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a bowl, mash the cooked green split peas and mix in breadcrumbs, onion, carrot, egg, cumin, salt, and pepper.
- 2. Form the mixture into patties and refrigerate for 30 minutes.
- 3. Grill or pan-fry the patties until golden brown on both sides.
- 4. Serve on whole-grain buns with your favorite toppings.
Frequently Asked Questions (FAQ)
How do I cook dry green split peas?
Rinse the peas, soak them for a few hours, then boil them in water for about 30-40 minutes until tender.
Are dry green split peas gluten-free?
Yes, dry green split peas are naturally gluten-free and safe for those with gluten intolerance.
Can I use dry green split peas in salads?
Yes, cooked and cooled dry green split peas can be added to salads for extra protein and texture.
How long do dry green split peas last?
When stored in a cool, dry place, dry green split peas can last for several years.
What are the health benefits of dry green split peas?
They are high in protein, fiber, vitamins, and minerals, supporting digestive health, muscle growth, and energy production.
Can I eat dry green split peas raw?
No, dry green split peas should be cooked to eliminate anti-nutrients and make them safe to eat.
How do I store dry green split peas?
Store them in an airtight container in a cool, dark place to maintain freshness.
Are dry green split peas good for weight loss?
Yes, their high fiber and protein content can help you feel full longer, aiding in weight management.