Vegetable9 recipes
dried green split peas.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
matar daldried split peasdried green split peassplit green peashare matar ki dalpattani paruppupachai pattani paruppugreen split peas
SERVING
CALORIES
364
PROTEIN
23.1g
CARBS
61.6g
FAT
3.9g
FIBER
22.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories364kcal—
Protein23.1g46%
Carbohydrates61.6g22%
Fiber22.2g79%
Sugar3.1g6%
Total fat3.9g5%
Saturated fat0.41g2%
Trans fat0g—
Cholesterol0mg0%
Water8.7g—
MINERALS
Sodium5.0mg0%
Potassium852mg18%
Calcium46mg4%
Iron4.7mg26%
Magnesium63mg15%
Phosphorus334mg27%
Zinc3.5mg32%
Copper0.81mg90%
Manganese1.2mg52%
Selenium10.7µg19%
VITAMINS
Vitamin A7.0µg1%
Vitamin C1.8mg2%
Vitamin D0µg0%
Vitamin E0.12mg1%
Vitamin K15.9µg13%
Thiamin (B1)0.72mg60%
Riboflavin (B2)0.24mg18%
Niacin (B3)3.6mg23%
Pantothenic acid (B5)0.96mg19%
Vitamin B60.14mg8%
Folate (B9)15µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup196g
1 tablespoon12.3g
1 teaspoon4.1g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter816.7g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Rich in plant-based protein, crucial for building and repairing tissues and supporting muscle health.
- ✓High in essential minerals like molybdenum, manganese, and folate, which support metabolic processes and red blood cell formation.
- ✓Contains soluble fiber that can help lower LDL (bad) cholesterol levels, contributing to heart health.
COOKING TIPS
In the kitchen.
- 1Unlike many other dried legumes, split peas do not require pre-soaking, saving significant preparation time.
- 2For a classic split pea soup, simmer gently until the peas break down and create a naturally thick and creamy consistency.
- 3Add acidic ingredients like tomatoes, lemon juice, or vinegar towards the end of the cooking process, as they can prevent the peas from softening properly.
- 4Skim off any foam that forms on the surface during the initial cooking phase for a clearer broth and cleaner flavor.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place, such as a pantry or cupboard.
- When stored properly, they can last for over a year, but for the best texture and flavor, use within 6-12 months of purchase.
FAQ
Frequently asked questions.
Are dried green split peas healthy?
Yes, dried green split peas are very healthy. They are an excellent source of dietary fiber, plant-based protein, and essential minerals like molybdenum, manganese, and folate. Their high fiber content supports digestive health, promotes satiety, and helps regulate blood sugar levels.
What are the nutritional benefits of dried green split peas?
Dried green split peas are packed with nutrients. Per 100g, they offer approximately 23.12g of protein and 61.63g of carbohydrates, with a significant portion being dietary fiber. They also contain soluble fiber, which can help lower LDL (bad) cholesterol, contributing to heart health.
How much protein and fiber are in dried green split peas?
Dried green split peas are a great source of both protein and fiber. Per 100g, they contain about 23.12g of protein, making them a robust plant-based protein option. They are also very high in dietary fiber, which is crucial for digestive health and satiety.
Are dried green split peas good for weight loss?
Yes, dried green split peas can be beneficial for weight loss. Their high fiber and protein content help you feel full and satisfied for longer, reducing overall calorie intake. This can aid in managing hunger and supporting weight management efforts.
Are dried green split peas vegan and gluten-free?
Yes, dried green split peas are naturally both vegan and gluten-free. As a legume, they are a plant-based food and do not contain any animal products or gluten-containing grains, making them suitable for these dietary preferences.
Are dried green split peas suitable for a low-carb or keto diet?
No, dried green split peas are not suitable for low-carb or keto diets. They are relatively high in carbohydrates, with approximately 61.63g per 100g. While they offer excellent nutritional benefits, their carb content makes them incompatible with very low-carb dietary approaches.
How do you cook dried green split peas?
To cook dried green split peas, rinse them thoroughly, then combine 1 cup of peas with 3 cups of water or broth in a pot. Bring to a boil, then reduce heat and simmer for 20-30 minutes, or until tender. They break down easily, making them ideal for creamy soups and purees.
Do dried green split peas need to be soaked before cooking?
No, dried green split peas typically do not require pre-soaking before cooking. Unlike many other dried legumes, their split nature allows them to cook relatively quickly, usually within 20-30 minutes, without the need for an overnight soak.
How should I store dried green split peas?
Dried green split peas should be stored in an airtight container in a cool, dry, and dark place. When stored properly, they can last for up to 1-2 years. Keep them away from moisture and direct sunlight to maintain their quality.
What do dried green split peas taste like and what are they used for?
Dried green split peas have a mild, earthy, and slightly sweet flavor. They are most famously used to make split pea soup, where they break down to create a thick, creamy texture. They can also be added to stews, curries, or pureed into dips and spreads.
RECIPES
Cook with dried green split peas.
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