1 cup split peas
2-3 cups water
2 garlic cloves crushed
2 tsp turmeric
1 tbsp curry powder
1 tsp coriander
1 tsp garam masala
Pinch of salt
1 hot chilli pepper whole
Preheat the saucepan pan with 1 tablespoons of sunflower oil.
Add the crushed garlic and coriander seeds allow garlic and coriander seeds to fry until well browned
Add the split peas with two cups of water with curry powder, garam masala, turmeric powder and chilli pepper whole to the saucepan with garlic and coriander seeds, and pinch of to taste. Allow to cook for 15-20 minutes until soft and use the fork to or back of the spoon to crushed split peas or liquidise to make it smooth and garnish with coriander. Serve with rice or roti.
The Nutritional Value of Yellow Split Peas
Both green and yellow split peas are the dried version of fresh sweet peas. Because the nutritional value of split peas is so high, they’re a great addition to everyone’s diet and a healthy choice if you’re trying to limit meat and incorporate more vegetarian meals. They’re a member of the pulse family, along with dried beans, lentils and chickpeas, and they’re a staple in soups, stews and Indian dal or curry recipes.
Yellow split peas are an excellent source of plant-based protein, healthy carbs, fiber and many important nutrients. They’re versatile and an easy way to add more vegetarian meals to your menu.
Nutritional Values of Split Peas
As a balanced source of protein, carbs and even some healthy fat, the nutritional value of split peas is excellent. According to the USDA, a 1 cup serving of cooked yellow split peas provides 16 grams of protein with just a trace of fat and 41 grams of carbs.
Split peas are packed with other important nutrients too. Some of these include calcium, iron, magnesium, copper, selenium, folate and choline.
Yellow split peas are a healthy source of plant protein. They can be cooked, mashed and added to recipes like tacos, meatloaf or meatballs to bump up the protein with less meat. Or you can cook up a batch and eat them instead of meat or other animal proteins.
Unlike meat or other animal proteins, yellow split peas aren’t a complete protein — they’re missing one of the essential amino acids. According to a July 2017 article in the journal Food Science and Nutrition, yellow split peas are low in the amino acid tryptophan. However, if you just serve them with some rice and.
vegetables, you’ll get tryptophan and increase the nutritional value of the split peas even more.
Health Benefits of a vegetarian Diet
Slow Carbs in Split Peas
Some people are afraid of the carbs in split peas or other pulses. While there certainly are carbs in split peas, they’re healthy, high-fiber carbs. The carbohydrates in high-fiber foods like split peas have a low glycemic index, so they don’t spike your blood sugar. They also take much longer to be digested and absorbed by your body, so they provide a great source of long-lasting slow carb fuel.
A 1 cup serving of cooked yellow split peas provides more than 16 grams of fiber,which is at least half of the daily recommendation for most people. The 2015-2020 Dietary Guidelines for Americans recommends eating 14 grams of fiber for every 1,000 calories.
Keep in mind that fiber is the part of a carbohydrate that’s not digested or absorbed by your body — it passes right through you, so it doesn’t contribute calories. That means the digested carbs in split peas are actually pretty low.