Green split peas are a nutrient-dense food that can be a great addition to your diet. With 1/4 cup dry (50 g) of green split peas containing 170 calories, split peas are a source of essential nutrients that can help you maintain a healthy diet.

In addition to their calorie content, green split peas are also rich in macronutrients such as protein and fiber. They are also a good source of micronutrients, including iron, folate, and vitamin C.

In this article, we'll explore the health benefits of green split peas, ways to incorporate them into your diet, and provide storage, preparation, and buying tips to help you make the most of this legume.

Calories in Green Split Peas

Green split peas are an excellent source of energy as they provide 170 calories per 1/4 cup dry (50 g) serving. This makes them an excellent addition to any meal or snack for a quick and easy boost of energy. Additionally, green split peas are low in fat, with less than 1 gram of fat per serving.

Macronutrients in Green Split Peas

Green split peas are a great source of macronutrients, including protein, fiber, and carbohydrates. These macronutrients are essential for a healthy and balanced diet, and green split peas are an easy way to incorporate them into your meals and snacks. In one 1/4 cup dry (50 g) serving, green split peas contain 12 grams of protein, 10 grams of dietary fiber, and 32 grams of carbohydrates.

Micronutrients in Green Split Peas

Green split peas are also a rich source of micronutrients that are essential for good health. A 1/4 cup dry (50 g) serving of green split peas contains 2.5 milligrams of iron, 128 micrograms of folate, and 1 milligram of vitamin C. Iron is an essential mineral that helps carry oxygen throughout the body, while folate is important for red blood cell production and overall health. Vitamin C is an important antioxidant that helps protect the body against damage from free radicals.

Health Benefits of Green Split Peas

Adding green split peas to your diet can have numerous health benefits. The high fiber content of green split peas can help lower cholesterol levels and promote digestive health. The protein and iron content in green split peas can help support muscle growth and help prevent anemia. Green split peas are also rich in antioxidants, including flavonoids and carotenoids, which can help protect the body against disease.

How to Incorporate Green Split Peas in Your Diet

Green split peas are a versatile ingredient that can be used in a variety of dishes. Here are some ideas for incorporating green split peas into your diet:

• Add them to soups or stews for a hearty and filling meal.
• Mash them and use them as a base for veggie burgers or meatballs.
• Serve them as a side dish with roasted vegetables or a salad.

Comparison to Other Legumes

Green split peas are just one type of legume, and there are many others to choose from. Here's how green split peas compare to some other commonly consumed legumes:

• Green split peas contain more protein and fiber than chickpeas and lentils.
• They are lower in fat than soybeans, kidney beans, and black beans.
• Green split peas contain more iron than kidney beans and navy beans.

Cooking with Green Split Peas

To cook green split peas, start by rinsing them under cold water to remove any debris. Then, add them to a pot with water or broth and bring to a boil. Reduce the heat and let simmer until tender, about 30-45 minutes. Once cooked, green split peas can be stored in the refrigerator for up to 5 days or frozen for up to 6 months.

Storage and Shelf-Life

When storing green split peas, keep them in an airtight container in a cool, dry place. If stored properly, green split peas can last up to a year.

Risks and Precautions

While green split peas are generally considered safe for most people, they may cause digestive issues in some individuals. If you experience gas or bloating after consuming green split peas, try soaking them overnight before cooking to reduce the risk of digestive issues.

Buying and Preparation Tips

When buying green split peas, look for packages that are free of cracks, holes, or moisture. If possible, purchase organic green split peas to avoid exposure to pesticides or other chemicals. To prepare green split peas, rinse them under cold water to remove any debris or dirt. Soak them overnight in water to reduce cooking time and improve digestion. When cooking, be sure to use enough liquid to keep the green split peas from drying out during the cooking process.