- Course: Soup
One of my favorite soups would be Easy Split Pea Soup, which my mom taught me to cook. Lentils and split peas are frequently confused. Split peas and lentils are both legumes, but split peas are not the same as lentils. Split peas are field peas, as the name implies. Lentils are harvested as seeds and subsequently dried, whereas they are planted expressly for drying. The outer skin is removed, and the peas are split in half once they have dried.
Beans, beans, and more beans, it’s my favorite food all year long. Power-packed with an abundance of nutrients, they are high in Vitamin B, Iron, fiber, and protein. They are low in sodium and fat. According to a report by the American Journal Of Clinical Nutrition, “beans significantly lower cholesterol levels even in high-fat foods.”
Bloating & Discomfort?
Many times people avoid beans because they have a tendency to have gas and bloating, this can be so uncomfortable and totally embarrassing. 🙂 Here are a number of ways that you can get rid of the natural carbohydrate-forming gasses found in beans:
- Add 1/2 cup of uncooked brown rice to the beans when boiling
- 1 teaspoon of fennel added to the cooking process
- Soak the beans overnight and throw them 6 off the water. You will lose some nutrients in the process, however, the carbohydrate-forming gasses are also discarded.
- Add baking soda, but that’s not my preference.
- Eat a small portion of beans daily. like 1/2 cup. This will help you to build up a tolerance to beans.
- Using a slow cooker may also be a great help.
Green and yellow split peas are the two most common varieties. Both are filling and nourishing, but their flavors are distinct. Green split peas are sweeter, whereas yellow split peas are milder. Yellow split peas have a higher starch content.
Split Peas Nutrition Facts
The nutritional value of split peas varies based on how they’re prepared and how much you eat. The USDA provides the following nutritional information for a 3.5-ounce (100-gram) portion of cooked split peas.
- Calories: 118
- Fat: 0.4g
- Sodium: 2mg
- Carbohydrates: 21.1g
- Fiber: 8.3g
- Sugars: 2.9g
- Protein: 8.3g
Health Benefits of Consuming Beans
- Reduce blood sugar
- Inhibits cancer
- Controls blood glucose and keeps blood sugar normal
- Controls blood pressure
- Reduces constipation and bowel disorders like hemorrhoids
Health Benefits of Split Pea Soup
- Soluble fiber is abundant in split peas. In fact, including a small cup of split peas in your regular diet can deliver up to 65 percent of the daily required fiber intake.
- Fiber can help you lower your blood cholesterol levels (total as well as Very Low-Density Lipoprotein cholesterol).
- In the digestive tract, the fiber from split peas creates a gel-like material. As a result, it binds to cholesterol-containing bile and expels it from the body.
- Isoflavones (mainly Daidzein) found in split peas reduce the incidence of various cancers, particularly breast cancer and prostate cancer. Isoflavones are a form of plant estrogen that mimics the effects of hormones in the body.
- Daidzein-rich isoflavones have also been proven to help reduce hot flashes in menopausal women studies. Coumestrol is also found in large concentrations in peas and split peas. According to a Swedish study, this chemical is linked to a decreased likelihood of receptor-negative tumors.
- Split peas’ high fiber content helps manage blood sugar levels in addition to decreasing cholesterol.
- The soluble fiber in this low glycemic diet delays the absorption of sugars, allowing glucose to be released slowly and evenly, avoiding a blood sugar spike. It does, however, provide a sufficient and consistent supply of energy. As a result, it is beneficial to diabetic patients.
- Sulfite sensitivity manifests in symptoms such as rapid heartbeat, headache, diarrhea, nausea, and other similar symptoms, as well as consumption of sulfite-containing foods. Sulfites are commonly used as preservatives in baked goods, jams, potato chips, syrups, starches, vinegar, and other processed foods.
- Individuals with asthma are more susceptible to sulfite sensitivity. Split peas are high in molybdenum, a trace mineral that aids in the detoxification of sulfites. In your diet, a cup of cooled split peas can supply nearly twice the daily recommended intake for this mineral.
This could easily be enjoyed with simple easy-to-make bread recipes from my blog. Some of my favorites would be:
- 1 cup split pea, (cook as directed)
- 3 cups water
- 1 cup onion, chopped
- 1/2 cup Coconut milk
- 1 cup sweet potato, chopped
- 1/2 cup carrot. chopped
- 1/2 cup cassava, chopped
- 1 tsp Italian Seasoning
- 1 tsp thyme leaves
- 3 cloves Garlic, chopped
- 1 tsp garlic powder
- salt & Cayenne to taste
- To boil the beans, bring to a rapid boil for 3 minutes, then cut off the pot and cover for about 40 minutes. Return the pot to the stove on high and uncover. Allow it to boil for about an hour or until it is creamy and the beans are totally dissolved.
- Mix dumplings and add to the pot while the beans are finished and rapidly boiling.
- Add the cassava, and carrots to the pot. Allow them to cook prior to adding the other ingredients. If you are using boniato, native potatoes you can add it with the carrots and cassava.
- Once everything is cooked add all the other ingredients to the pot.
- Season with salt and pepper to taste.
- Use flour and water or cornstarch and water to thicken the soup. Cool and serve.
Additional Benefits of Split Peas are:
- Split peas are excellent for your heart because they assist to prevent cardiovascular disease by reducing plaque in your blood vessels. Needless to mention, the soluble fiber in this diet decreases blood cholesterol levels, lowering your risk of heart disease as well. Potassium is also found in split peas, which helps to decrease blood pressure.
- High blood pressure, often known as hypertension, plays a role in the development of heart disease. Furthermore, it contains tryptophan, an amino acid that helps in the production of serotonin, which regulates sleep and enhances mood.
- A split pea, which is high in fiber and protein, can greatly assist you in your weight loss attempts. Even a small amount of this food is filling since it keeps you full for longer. It’s also fat-free and healthy (high in vitamins B1, B5, K, folate, iron, magnesium, zinc, and other nutrients).
- Vegans and vegetarians will find it to be a particularly good source of protein. It’s also low in calories but high in energy thanks to the complex carbs it contains. To reap the advantages of cooked split peas, simply toss them into salads, soups, stews, or even burgers.
- Because of their high soluble fiber content, split peas can help with digestive issues like Irritable Bowel Syndrome and diverticulosis.
- Individuals with IBS are frequently advised to eat a diet rich in soluble fiber rather than insoluble fiber since it acts as a bulking agent while still allowing for easily passing feces.
Split peas are high in minerals, fiber, and antioxidants, and may help to prevent a variety of ailments.
Antinutrients, on the other hand, may interfere with the absorption of some nutrients and create digestive problems.
There are, however, a number of things you may take to assist prevent these side effects. These include experimenting with different cooking methods and keeping track of your portion sizes.
Overall, split peas are a very nutritious meal to have in your diet.