Laurel Sanville Split peas might not be the star of your pantry, but they’re packed with amazing benefits waiting to be discovered! These little legumes are loaded with nutrients, are super affordable, and have an impressively long shelf life. Plus, they’re easy to add to lots of recipes. Let’s dive into what makes split peas special, including their nutritional benefits, the different colors they come in, and some fun facts. And don’t worry – we’ll share 5 tasty ways to use them too!
What Are Split Peas?
Split peas are a type of dried pea, often found in two colors: green and yellow. When dried peas are split in half, they’re called “split peas.” Splitting them makes them quicker to cook, so they’re easy to throw into soups, stews, and even dips.
- Green Split Peas have a slightly sweet taste and soft texture when cooked. They’re often used in traditional dishes like split pea soup.
- Yellow Split Peas have a milder, earthier flavor. They’re popular in Indian and Scandinavian dishes, and they cook up nice and creamy, perfect for soups or even mashed like potatoes!
Perks of the Pea
Split peas may be tiny, but they pack a nutrition punch! Here’s why:
- High in Fiber: Split peas have loads of fiber, which helps keep your digestion healthy and can make you feel full for longer.
- Good Source of Protein: Did you know that both dry split peas and lean meat contain about 7 grams of protein per ounce? This makes them a great choice for vegetarians and vegans.
- Vitamins and Minerals: Split peas are full of vitamins and minerals like folate (which helps with cell growth), magnesium (good for muscles), and iron (important for energy).
- A bag of split peas usually costs just a few dollars and lasts for a long time. They don’t spoil quickly, so you can keep them in your pantry for a year or even longer if you store them in a dry, cool place.
Fun Facts
- Edible Flowers: The flowers of the pea plant are edible, too. When you are feeling fancy, throw some on top of a salad.
- Sustainable: Split peas are good for you and the planet! They need less water to grow than many other crops, making them good for the earth.
- Split Peas and Lentils: People often confuse split peas with lentils, but they’re different types of legumes. Split peas come from regular peas, while lentils are their own type of legume.
- Split Peas Don’t Need to Be Soaked: Unlike some other dried legumes, split peas don’t need to be soaked before cooking.
5 Delicious Ways to Use Split Peas
- Classic Split Pea Soup: Simmer split peas with veggies, herbs, and garlic for a creamy, comforting soup. Check out our Create-Your-Own-Soup recipe. (https://foodtalk.org/en/recipe/create-your-own-soup-feat-split-peas)
- Split Pea Curry: Yellow split peas are perfect in a curry! They cook into a thick, hearty stew that’s great with rice or naan.
- Pea Pancakes: For something completely different, blend cooked green split peas with some seasonings and cook them into savory pancakes for breakfast or dinner.
- Split Pea Dip: Blend cooked split peas with lemon juice, garlic, and herbs to make a tasty dip for veggies or pita bread.
- Split Pea Salad: Cooked and cooled split peas add texture and protein to salads. Toss them with greens, tomatoes, and your favorite dressing.
Published on January 24, 2025
Laurel Sanville, MS, RDN, LD | Edited by Jung Sun Lee, PhD, RDN; Edda Cotto-Rivera; and the nutrition education team