Green split peas are a type of legume that is packed with essential nutrients and health benefits. They are a great source of protein, fiber, vitamins, and minerals, making them an excellent addition to any diet. While green split peas are commonly used in soups and stews, there are many other delicious ways to prepare them. In this article, we will explore some of the best ways to use green split peas beyond soup.
If you’re looking for new and exciting ways to incorporate green split peas into your meals, you’ve come to the right place. Whether you’re a vegetarian, vegan, or simply looking to add more plant-based protein to your diet, there are plenty of creative and delicious ways to enjoy these versatile legumes. So, let’s get started!
Health Benefits of Green Split Peas
Green split peas are an excellent source of nutrients, including protein, fiber, vitamins, and minerals. One cup of cooked split peas contains approximately:
- 16 grams of protein
- 16 grams of dietary fiber
- 70% of the recommended daily intake (RDI) of folate
- 25% of the RDI of iron
- 25% of the RDI of thiamin
- 20% of the RDI of vitamin B6
Green split peas are also associated with several health benefits. They are fiber-rich, which can help regulate digestion and prevent constipation. Additionally, the high fiber content of green split peas may help reduce cholesterol levels and lower the risk of heart disease.
Green split peas are also an excellent source of folate, which is essential for healthy fetal development during pregnancy. The vitamin B6 in green split peas may also help reduce the risk of developing certain types of cancer.
Overall, incorporating green split peas into your diet can provide a wide range of health benefits and help improve your overall well-being.
Cooking Methods for Green Split Peas
When it comes to cooking green split peas, there are several methods you can use. Each method has its advantages and disadvantages, so it’s essential to choose the one that works best for you. Here are some of the most popular cooking methods for green split peas:
Boiling is one of the simplest ways to cook green split peas. To boil green split peas, start by rinsing them thoroughly and removing any debris. Then, add the peas to a pot of boiling water and let them cook for 30 to 45 minutes, or until they are tender. You can also add salt and other seasonings to the water to enhance the flavor of the peas.
Pressure cooking is a faster and more efficient way to cook green split peas. To pressure cook green split peas, start by rinsing them and adding them to your pressure cooker. Then, add enough water to cover the peas and cook on high pressure for 8 to 10 minutes. Once the cooking time is up, release the pressure and check the peas for tenderness.
Soaking is an optional step, but it can help reduce the cooking time for green split peas. To soak green split peas, start by rinsing them and placing them in a large bowl. Then, add enough water to cover the peas and let them soak overnight. The next day, drain the water and rinse the peas before cooking them using your preferred method.
Delicious Recipes for Green Split Peas
Green split peas can be used to create a variety of delicious and nutritious dishes. Here are three easy and tasty recipes to try:
Split Pea Fritters
- 1 cup of split peas
- 1/2 cup of all-purpose flour
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1/4 teaspoon of cumin
- 1/4 teaspoon of coriander
- 1/4 teaspoon of turmeric
- 1/4 teaspoon of baking powder
- 1/4 cup of water
- Oil for frying
- Soak the split peas in water for at least 4 hours or overnight.
- Drain and rinse the split peas.
- In a blender or food processor, blend the split peas until they form a thick paste.
- In a mixing bowl, combine the split pea paste, flour, salt, black pepper, cumin, coriander, turmeric, and baking powder.
- Gradually add water to the mixture until it forms a thick batter.
- Heat the oil in a frying pan over medium-high heat.
- Using a tablespoon, drop the batter into the hot oil and fry until golden brown.
- Drain the fritters on a paper towel and serve hot.
Green Split Pea Salad
- 1 cup of cooked green split peas
- 1/2 cup of chopped fresh parsley
- 1/2 cup of chopped fresh mint
- 1/2 cup of chopped cucumber
- 1/2 cup of chopped cherry tomatoes
- 1/4 cup of chopped red onion
- 1/4 cup of olive oil
- 2 tablespoons of lemon juice
- Salt and pepper to taste
- In a large mixing bowl, combine the cooked green split peas, parsley, mint, cucumber, cherry tomatoes, and red onion.
- In a small mixing bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss to coat.
- Serve chilled.
Split Pea Hummus
- 1 cup of cooked split peas
- 1/4 cup of tahini
- 1/4 cup of lemon juice
- 2 cloves of garlic
- 1/2 teaspoon of cumin
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 2 tablespoons of olive oil
- Water as needed
- In a food processor, blend the cooked split peas, tahini, lemon juice, garlic, cumin, salt, and black pepper until smooth.
- Gradually add water to the mixture until it reaches your desired consistency.
- Drizzle in the olive oil and blend until well combined.
- Serve with pita bread or fresh vegetables for dipping.
Green Split Peas as a Meat Substitute
Green split peas can be an excellent meat substitute for those looking to reduce their meat consumption or follow a vegetarian or vegan diet. They are a great source of protein and can be used in a variety of dishes to add texture and flavor. Here are some creative ways to use green split peas as a meat substitute:
Use in Burgers
Green split peas can be used in veggie burgers to add texture and protein. Simply cook the split peas until they are tender, then mash them and mix with your favorite burger seasonings and toppings. You can also add other ingredients such as mushrooms, onions, or tofu to the mix to enhance the flavor.
Use in Meatloaf
Green split peas are a great addition to meatloaf recipes. They can replace some or all of the meat in the recipe, depending on your preference. The split peas add moisture and texture to the meatloaf, making it more filling and satisfying. You can also add other ingredients such as breadcrumbs, eggs, or vegetables to the mixture for added flavor and nutrition.
Use in Shepherd’s Pie
Green split peas can be used in place of ground beef in traditional shepherd’s pie recipes. Simply cook the split peas until they are tender, then mix with sautéed vegetables such as onions, carrots, and celery. Top the mixture with mashed potatoes, and bake in the oven until golden brown. This dish is hearty, filling, and packed with nutrients.
Overall, green split peas are a versatile and nutritious ingredient that can be used in a variety of dishes as a meat substitute. Whether you’re a vegetarian, vegan, or simply looking to reduce your meat consumption, green split peas are a great addition to any meal.
In conclusion, green split peas are a nutritious and versatile ingredient that can be used in a variety of dishes beyond soup. From salads and hummus to fritters and meat substitutes, there are many delicious and creative ways to incorporate green split peas into your meals.
Not only are green split peas a great source of plant-based protein, but they also provide a range of essential nutrients that are important for overall health and wellbeing. They are low in fat, high in fiber, and packed with vitamins and minerals like iron, potassium, and magnesium.
If you’re looking to add more green split peas to your diet, be sure to check out the recipes and cooking methods outlined in this article. And for more information on the health benefits of legumes, be sure to visit peasbenefits.com.
So, next time you’re at the grocery store, consider picking up a bag of green split peas and experiment with the many ways you can use them in your cooking. Your taste buds and your body will thank you!