If you're looking for a high-calorie plant-based food to boost your energy, green split peas are a great option. Just one quarter cup of dry green split peas (52 grams) contains around 150 calories, making them a great source of energy and carbohydrates.
But green split peas aren't just a high-calorie food; they offer a range of other nutritional benefits too. They are rich in protein, fiber, and essential vitamins and minerals, and have been linked to numerous health benefits.
Read on to find out everything you need to know about green split peas, including their nutritional profile, potential health benefits and downsides, and how to incorporate them into your diet.
High Calorie Content of Green Split Peas
As mentioned above, green split peas are a high-calorie food, with one quarter cup of dry peas providing around 150 calories. While this may seem like a lot, it's worth noting that the calories in green split peas come from both carbohydrates and protein, which are both important sources of energy for the body. If you're watching your calorie intake, it's important to be mindful of portion sizes. You can still enjoy the nutritional benefits of green split peas without overeating them. Overall, while green split peas are not an ideal food for those looking to lose weight or limit their calorie intake, they can be a valuable source of energy for those who are physically active or looking to build muscle mass.
Green Split Peas Nutrition Profile
Green split peas are a great source of nutrition, providing a range of vitamins, minerals, and macronutrients. One quarter cup of dry green split peas (52 grams) contains the following nutrients: Protein: 8 grams, Carbohydrates: 26 grams, Fiber: 8 grams, Fat: 0.5 grams, Iron: 2.1 mg, Folate: 130 mcg, Magnesium: 48 mg, Phosphorus: 120 mg, Potassium: 240 mg, Zinc: 1.2 mg, Vitamin A: 3 mcg, Vitamin C: 1 mg
Benefits of Eating Green Split Peas
Green split peas offer a range of potential health benefits, including: 1. Improved gut health due to their high fiber content. 2. Reduced risk of heart disease due to their low fat content and high levels of potassium, which can help regulate blood pressure.
Health Risks of Overconsumption
While green split peas are generally safe to consume, overeating them can lead to some digestive issues, such as bloating and gas. This is because they are high in fiber and complex carbohydrates, which can be difficult to digest. Be sure to balance your intake of green split peas with other sources of nutrients to avoid overconsumption.
Ways to Incorporate Green Split Peas in Your Diet
Green split peas are incredibly versatile and can be used in a variety of dishes, such as soups, stews, salads, and patties. Here are some ideas for incorporating green split peas in your diet: 1. Add them to salads for a boost of protein and fiber.
Green Split Peas as a Good Source of Plant-Based Protein
Green split peas are an excellent source of plant-based protein, making them a valuable addition to a vegetarian or vegan diet. One quarter cup of dry green split peas contains around 8 grams of protein, which is almost equivalent to the same serving size of chicken breast. For those looking to build muscle mass, green split peas can be a valuable addition to their diet.
Green Split Peas for Weight Loss
While green split peas are a high-calorie food, they can still be beneficial for those looking to lose weight. This is because they are rich in fiber, which can help you feel fuller for longer and reduce overall calorie intake. Be sure to balance your intake of green split peas with other high-fiber foods, such as vegetables and fruits.
Variety of Dishes with Green Split Peas
As mentioned earlier, green split peas are incredibly versatile and can be used in a variety of dishes. Here are some dishes you can make with green split peas: 1. Split pea soup, 2. Green split pea curry, 3. Green split pea and quinoa patties
Comparison of Green Split Peas with Other Legumes
Green split peas are just one type of legume, and they offer similar nutritional benefits to other legumes, such as lentils and chickpeas. However, green split peas are unique in their taste and texture, and can be used in different ways than other legumes.
Green Split Peas as a Source of Essential Vitamins and Minerals
In addition to their macronutrient content, green split peas are also rich in essential vitamins and minerals. For example, they provide a good source of iron and folate, which are essential for healthy red blood cell function and fetal development, respectively. Incorporating green split peas into your diet can help you meet your daily recommended intake of these and other vitamins and minerals.
Green Split Peas: Frequently Asked Questions
1. What are green split peas?
Green split peas are dried and peeled legumes that come from the Pisum sativum plant. They are split in half, revealing a lighter colored inner surface, which makes them quicker to cook than whole peas.
2. What are the nutritional benefits of green split peas?
Green split peas are a good source of protein, fiber, and minerals such as iron and potassium. They are also low in fat and calories, making them a healthy addition to a balanced diet.
3. How do you cook green split peas?
Green split peas can be cooked in a variety of ways, including boiling, pressure cooking, or slow-cooking in a crockpot. They should be rinsed and soaked in water for a few hours before cooking to remove any dirt or debris. Cooking time can vary depending on the method used, but typically takes around 30-45 minutes.
4. What are some ways to use green split peas in cooking?
Green split peas are a versatile ingredient that can be used in many dishes, such as soups, stews, curries, salads, and even dips. They can also be mashed and used as a vegetarian alternative to mashed potatoes.
5. Are there any potential drawbacks to eating green split peas?
Green split peas are generally safe to eat, but some people may experience digestive discomfort due to their high fiber content. Additionally, those with a history of kidney stones may need to limit their intake of legumes, including green split peas, due to their oxalate content.