Originating from the pea plant, split green peas are harvested and dried to extend their shelf life. Splitting the peas in half naturally happens during the drying process. They’re a staple in various global cuisines, especially in dishes like split pea soup. With their rich nutrient content, they serve as an excellent source of plant-based protein and fiber.
Nutritional Information (per 100g dry):
- Calories: ~341 kcal
- Protein: ~25g
- Carbohydrates: ~58g
- Sugars: ~8g
- Fat: ~1g
- Dietary Fiber: ~27g
- Iron: ~5mg
- Vitamin B1: ~0.5mg
Ingredients:
- 100% split green peas
How to Use:
- Soaking: Optional, but can reduce cooking time.
- Boiling: Rinse and boil for 30-45 minutes or until tender.
- Soups & Stews: Perfect for thick, hearty soups and stews.
- Purees: Can be blended into a smooth paste for dips or spreads.
Recipe Idea – Classic Split Pea Soup: Ingredients:
- 2 cups split green peas, rinsed
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 bay leaf
- 6 cups vegetable broth or water
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions:
- In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery, sautéing until softened.
- Add the rinsed split peas, bay leaf, and vegetable broth or water.
- Bring to a boil, then reduce heat to low and simmer for 1-1.5 hours or until peas are soft.
- Remove the bay leaf, season with salt and pepper, and blend until smooth if a smoother consistency is preferred.
- Serve hot with crusty bread.
Diets it fits into:
- Gluten-Free
- Vegan
- Vegetarian
- Mediterranean
- High-Protein
- Low-Fat
Note: Besides being flavorful, split green peas offer various health benefits. Their high fiber content can aid digestion, while the protein supports muscle growth and repair. They’re also a good source of essential vitamins and minerals, contributing to overall health.
