A cup of boiled split peas seasoned with salt contains 231 calories. Split peas are an excellent source of nutrition, vitamins, and minerals.

Split peas are a nutrient-dense food packed with protein, dietary fiber, vitamins, and minerals. A 1-cup serving of cooked split peas (without added salt) provides 16 grams of dietary fiber, 16 grams of protein, 44 grams of carbohydrates, and less than 1 gram of fat. Split peas are low in calories, relatively low in carbs, and high in fiber, making them an excellent food for promoting satiety and supporting healthy digestion.

In this article, we will explore the various benefits of consuming split peas, as well as look at several split pea recipes that are both healthy and appetizing.

Calories in Split Pea, Boiled W/Salt

A cup of boiled split peas that is seasoned with salt contains approximately 231 calories. Although high in calories, split peas are also high in protein and fiber, which can help you feel full for longer, support healthy digestion, and regulate blood sugar levels. Additionally, split peas are low in fat and low in cholesterol, making them a good option for individuals who are trying to lose weight or manage their cholesterol levels.

Split Pea Nutrition Facts

Split peas are a nutrient-dense food source that are rich in protein, dietary fiber, vitamins, and minerals. A 1-cup cooked serving of split peas contains approximately 16g of dietary fiber, 16g of protein, 44g of carbohydrates, and less than 1g of fat. Split peas are also a good source of B vitamins, iron, phosphorus, and potassium, which are all essential nutrients for overall health and wellness.

Health Benefits of Split Peas

Split peas offer numerous health benefits due to their high nutrient content. The fiber in split peas promotes feelings of fullness and satiety, which can aid in weight management. Additionally, the fiber in split peas helps to regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream. Split peas are also rich in plant-based protein, which is an excellent source of energy for the body. The vitamins and minerals found in split peas, including B vitamins, iron, and potassium, are essential for maintaining optimal health and wellness. For example, iron is necessary for the production of red blood cells, which carry oxygen throughout the body. Additionally, potassium is essential for maintaining healthy blood pressure levels and proper muscle and nerve function.

How to Cook Split Peas

Split peas are incredibly versatile and can be cooked in a variety of ways. To prepare split peas, begin by rinsing them thoroughly under cold water. Then, add the peas to a pot with water, stock, or broth, using a 4:1 ratio of liquid to split peas. Bring the mixture to a boil and then reduce the heat to a simmer. Cover the pot and cook for approximately 30-45 minutes, or until the split peas are tender and soft.

Split Pea Soup Recipe

Split pea soup is a hearty, nutritious, and delicious way to enjoy split peas. To make split pea soup, you will need the following ingredients: 1 cup of cooked split peas, 1 medium onion diced, 2 cloves of garlic minced, 1 celery stalk diced, 2 large carrots diced, 4 cups of vegetable or chicken broth, and salt and pepper to taste. Begin by sautéing the onion and garlic in a large pot until the onion is translucent. Add the celery and carrots to the pot and continue to sauté for a few more minutes. Then, add the split peas and broth to the pot and bring the mixture to a boil. Once boiling, reduce the heat and let simmer for approximately 30-45 minutes or until the split peas are tender. Before serving, season with salt and pepper to taste.

Split Pea Dip Recipe

Split pea dip is an innovative and healthy way to enjoy split peas. To make split pea dip, you will need the following ingredients: 1 cup of cooked split peas, 2 cloves of garlic minced, 1/4 cup of olive oil, 1/4 cup of lemon juice, and salt and pepper to taste. Begin by blending the cooked split peas, garlic, olive oil, and lemon juice together in a food processor until smooth. Season with salt and pepper as desired. Chill in the refrigerator for at least one hour before serving. Split pea dip can be served with crackers, pita bread, or fresh vegetables.

Split Pea and Ham Soup Recipe

Split pea and ham soup is a classic comfort food that is both nutritious and delicious. To make split pea and ham soup, you will need the following ingredients: 1 cup of cooked split peas, 1 ham bone or 1 cup of diced ham, 1 medium onion diced, 2 cloves of garlic minced, 2 large carrots diced, 2 celery stalks diced, 4 cups of vegetable or chicken broth, and salt and pepper to taste. Begin by sautéing the onion and garlic in a large pot until the onion is translucent. Add the celery and carrots to the pot and continue to sauté for a few more minutes. Then, add the split peas, ham bone or diced ham, and broth to the pot and bring the mixture to a boil. Once boiling, reduce the heat and let simmer for approximately 30-45 minutes or until the split peas are tender. Before serving, season with salt and pepper to taste.

Vegetarian Split Pea Curry Recipe

Vegetarian split pea curry is a flavorful and healthy dish that is perfect for vegetarians and meat-lovers alike. To make vegetarian split pea curry, you will need the following ingredients: 1 cup of cooked split peas, 1 tablespoon of curry powder, 1/2 onion diced, 1 clove of garlic minced, 1 can of diced tomatoes, and 1/2 cup of coconut milk. Begin by sautéing the onion and garlic in a large skillet or wok until the onion is translucent. Add the curry powder to the skillet and stir for a few more minutes. Then, add the cooked split peas, diced tomatoes, and coconut milk to the skillet and bring the mixture to a boil. Once boiling, reduce the heat and let simmer for approximately 15-20 minutes or until the curry has thickened.

Split Pea and Bacon Salad Recipe

Split pea and bacon salad is a unique and delicious way to enjoy split peas. To make split pea and bacon salad, you will need the following ingredients: 1 cup of cooked split peas, 2 strips of bacon cooked and crumbled, 1/2 onion diced, 1/2 green bell pepper diced, and 1/4 cup of Italian dressing. Begin by combining the cooked split peas, bacon, onion, and green bell pepper in a large mixing bowl. Toss with Italian dressing until the salad is well coated. Chill in the refrigerator for at least one hour before serving. Split pea and bacon salad is an excellent side dish for grilled meats, or can be enjoyed as a light lunch or dinner option.

Substitutes for Split Peas

If you are unable to find split peas or do not enjoy their flavor, there are several substitutes that you can use in your recipes. Some popular substitutes for split peas include lentils, chickpeas, black beans, and kidney beans. These legumes offer similar nutritional benefits as split peas, and can be used interchangeably in most recipes.