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dried white peas.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

safed vatanawhite peassafed matardried field peasfield peas driedsplit peasmatar

Recipes with dried white peas + Add to pantry

SERVING

CALORIES

341

PROTEIN

24.6g

CARBS

60.7g

FAT

1.2g

FIBER

24.9g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories341kcal—

Protein24.6g49%

Carbohydrates60.7g22%

Fiber24.9g89%

Sugar8.0g16%

Total fat1.2g2%

Saturated fat0.18g1%

Cholesterol0mg0%

Water10.5g—

MINERALS

Sodium11mg0%

Potassium964mg21%

Calcium57mg4%

Iron4.4mg25%

Magnesium115mg27%

Phosphorus363mg29%

Zinc3.0mg28%

Copper0.82mg91%

Manganese1.0mg45%

Selenium13.9µg25%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.13mg1%

Vitamin K9.0µg8%

Thiamin (B1)0.74mg62%

Riboflavin (B2)0.21mg16%

Niacin (B3)2.1mg13%

Pantothenic acid (B5)0.89mg18%

Vitamin B60.17mg10%

Folate (B9)274µg69%

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 ml0.8g

1 liter816.7g

HEALTH BENEFITS

Why eat it.

✓High in dietary fiber, which supports digestive health and helps regulate blood sugar levels.
✓Excellent source of plant-based protein, crucial for muscle building and repair.
✓Rich in essential minerals such as iron, magnesium, and potassium, which are vital for energy production and cardiovascular health.
✓Low in fat and cholesterol-free, making them a heart-healthy food choice.
✓Good source of folate, important for cell growth and function.

COOKING TIPS

In the kitchen.

1Soak dried white peas in cold water for at least 8 hours or overnight to significantly reduce cooking time and improve texture.
2For a faster soak, cover peas with water, bring to a boil for 2 minutes, then remove from heat and let stand, covered, for 1 hour.
3Wait to add salt or acidic ingredients like tomatoes or lemon juice until the peas are fully tender, as these can toughen the skins and prevent them from cooking properly.
4Simmer gently rather than boiling rapidly to prevent the peas from breaking apart and becoming mushy.
5Often used in Indian cuisine for dishes like 'Ragda Pattice' or 'Matar Chaat'.

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dark, and dry place, such as a pantry, for up to 12 months.
Avoid exposure to moisture and heat, which can cause them to spoil or attract pests.

FAQ

Frequently asked questions.

Are dried white peas healthy?

Yes, dried white peas are very healthy. They are packed with dietary fiber, plant-based protein, and essential minerals like iron, magnesium, and potassium. Their low fat and cholesterol-free profile makes them beneficial for heart health and overall well-being.

What are the nutritional benefits of dried white peas?

Dried white peas are an excellent source of plant-based protein (approx. 24.55g per 100g) and high in dietary fiber, aiding digestion and blood sugar control. They also provide vital nutrients such as iron for energy, magnesium for muscle function, potassium for blood pressure, and folate for cell health.

Are dried white peas good for weight loss?

Yes, dried white peas can be beneficial for weight loss. Their high fiber and protein content promote satiety, helping you feel full longer and reducing overall calorie intake. They are also low in fat (1.2g per 100g) and relatively low in calories for their nutritional density.

Are dried white peas gluten-free?

Yes, dried white peas are naturally gluten-free. As a legume, they do not contain gluten, making them a safe and nutritious option for individuals with celiac disease or gluten sensitivity.

Are dried white peas vegan?

Yes, dried white peas are 100% vegan. They are a plant-based food, making them an excellent source of protein and other nutrients for those following a vegan diet.

Can diabetics eat dried white peas?

Yes, dried white peas are a good food choice for diabetics. Their high fiber content helps regulate blood sugar levels by slowing down glucose absorption. They also have a low glycemic index, contributing to better blood sugar management.

How do you cook dried white peas?

Dried white peas typically require soaking overnight (8-12 hours) to rehydrate and reduce cooking time. After soaking, drain and rinse them, then boil in fresh water for 45-60 minutes, or until tender. They can also be cooked in a pressure cooker for about 15-20 minutes.

Do dried white peas need to be soaked before cooking?

While not strictly mandatory, soaking dried white peas is highly recommended. Soaking significantly reduces cooking time, helps them cook more evenly, and can also improve digestibility by breaking down some complex sugars that cause gas.

How do you store dried white peas?

Dried white peas should be stored in an airtight container in a cool, dry, dark place, away from direct sunlight and moisture. When stored properly, they can last for up to 1-2 years. Cooked white peas can be refrigerated for 3-4 days or frozen for several months.

What do dried white peas taste like?

Cooked dried white peas have a mild, earthy, and slightly starchy flavor with a creamy texture. They readily absorb the flavors of spices and other ingredients they are cooked with, making them versatile for various savory dishes.

RECIPES