Yellow split peas are a low calorie food item, with just 120 calories in a 1/4 cup (35 g) serving. These peas are a great addition to plant-based diets and their versatility makes them a popular ingredient for cooking.
Not only are yellow split peas low in calories, they also pack a nutritious punch. They are an excellent source of fiber, providing 3 grams in just one serving. They also contain high quality protein, essential vitamins and minerals, and can help control blood sugar levels.
In this article, we'll explore the benefits of including yellow split peas in your diet and share some delicious recipe ideas to inspire you.
A Low Calorie Food Item
Yellow split peas are a great addition to a healthy diet as they are low in calories. A 1/4 cup serving contains just 120 calories, making them a great snack or addition to any meal. Unlike other snacks or sides that may be high in calories and low in nutrition, yellow split peas provide a good amount of fiber and protein, both of which are essential for our health.
Packed with Nutrients
In addition to being low in calories, yellow split peas are packed with nutrients that our body needs to function properly. They are an excellent source of fiber, providing 3 grams in just one serving. Fiber helps keep us feeling full, aids in digestion, and lowers cholesterol levels. Yellow split peas also contain high quality protein, which is essential for building and repairing tissues in our body. They are also rich in vitamins and minerals, including vitamin A, vitamin B6, potassium, and iron.
Provides High Quality Protein
Yellow split peas are a great plant-based source of high quality protein. In just one serving, they provide 7 grams of protein, which is essential for building and repairing tissues in our body. Unlike animal-based sources of protein, yellow split peas are low in saturated fat and do not contain cholesterol. This makes them a healthy and sustainable option for those following a plant-based diet.
Excellent Source of Fiber
As mentioned earlier, yellow split peas are an excellent source of fiber. They provide 3 grams in just one serving, which is important for our digestive system and overall health. Fiber not only helps keep us feeling full, but it also aids in digestion and can lower cholesterol levels. Including yellow split peas in our diet is a great way to boost our fiber intake and improve our health.
Can Help Control Blood Sugar Levels
Yellow split peas are a good source of complex carbohydrates, which are digested more slowly than simple carbohydrates. This slow digestion helps regulate blood sugar levels, making them a healthy option for those with diabetes or insulin resistance. In addition, the high fiber content in yellow split peas also contributes to stable blood sugar levels. Fiber slows down the absorption of glucose in the bloodstream, preventing quick spikes in blood sugar levels.
Supports Weight Management
Due to their low calorie and high fiber content, yellow split peas are a great food to include in a weight loss or weight management plan. Fiber helps keep us feeling full, which can prevent overeating and snacking on unhealthy foods. In addition, the protein in yellow split peas also contributes to satiety and can help us feel full for longer periods of time.
Contains Essential Vitamins and Minerals
Yellow split peas are not only a good source of fiber and protein, but they also contain essential vitamins and minerals that our body needs to function properly. One serving of yellow split peas provides 10% of our daily recommended intake of vitamin A, 15% of vitamin B6, and 4% of potassium and iron. These vitamins and minerals play important roles in our health, including immune function, cognitive function, and energy production.
Great Addition to Plant-Based Diets
Yellow split peas are a popular ingredient in many plant-based diets, as they are a great source of protein and other essential nutrients. In addition, yellow split peas are a sustainable food option, requiring less resources to produce than animal-based proteins. Including yellow split peas in our diet is a healthy and environmentally conscious choice.
Versatile Ingredient for Cooking
Yellow split peas are a versatile ingredient that can be used in a variety of dishes, from soups and stews to curries and salads. They have a mild, nutty flavor and a creamy texture when cooked, making them a great addition to many recipes. Yellow split peas can be used as a meat substitute in vegetarian dishes, or added to grain bowls and wraps for extra protein and fiber.
Can Be Used in Various Dishes
Yellow split peas can be used in a variety of dishes, making them a versatile ingredient to keep in your pantry. Some popular dishes that include yellow split peas are split pea soup, dhal (an Indian lentil dish), and falafel (a Middle Eastern chickpea-based dish). You can also add yellow split peas to salads, stir-fries, and casseroles for extra nutrition and flavor.
Eating a variety of plant-based proteins, like yellow split peas, can help support overall health and reduce the risk of chronic diseases.
5 Frequently Asked Questions About Yellow Split Peas
1. What are yellow split peas?
Yellow split peas are a type of legume that comes from Canada and the United States. They are harvested when the pods of the peas are fully matured and then are shelled, split and dried. When cooked, the peas turn into a creamy texture and have a mild, earthy flavor. They are commonly used in soups, stews, and curries.
2. Are yellow split peas healthy?
Yes, yellow split peas are highly nutritious. They are packed with protein, fiber, vitamins, and minerals like iron, magnesium, and potassium. Additionally, studies have shown that they may help lower cholesterol levels, regulate blood sugar, and reduce the risk of heart disease and certain cancers.
3. How do I cook yellow split peas?
Cooking yellow split peas is simple. First, rinse them thoroughly in a strainer and remove any debris. Then, add them to a pot with water or broth (1 cup of peas to 3 cups of liquid), bring to a boil, reduce heat and simmer for about 30-45 minutes or until they become tender. You can also add flavorful herbs and spices for extra taste.
4. Can yellow split peas cause bloating or gas?
Like all legumes, yellow split peas contain complex carbohydrates that can cause gas or bloating in some people. If you are prone to these digestive issues, it's recommended to soak them overnight before cooking, or use a digestive enzyme supplement to help break down the complex sugars.
5. How do I store yellow split peas?
Yellow split peas should be stored in an airtight container in a cool, dry place. They can last up to one year without losing their quality, but it's recommended to check for spoilage or pest infestation periodically. Additionally, cooked yellow split peas can be stored in the fridge for up to 5 days or frozen for later use.