Split Peas: Protein- & Fiber-Rich Legume for Soups & Stews

Split peas are **dried peas that have been hulled and split in half**. Available in green (slightly sweeter) and yellow (milder, earthy) varieties. They cook faster than whole dried peas.

- **Calories:** ~340 - **Protein:** ~25 g - **Fiber:** ~16 g - **Iron, folate, magnesium, potassium** - Naturally **low in fat** and cholesterol-free

- Excellent source of **plant protein** and **soluble fiber** - Supports healthy blood sugar control and satiety - Rich in **B vitamins** (especially folate) and minerals for energy metabolism - Naturally gluten-free and budget-friendly

- High fiber may cause **gas/bloating**—soak or rinse before cooking - Not suitable for very low-FODMAP diets - Cook thoroughly for easier digestion

- **Soups:** classic split pea soup with carrots, celery, ham/bay leaf - **Indian dals:** spiced yellow pea curries - **Purees:** blend into creamy spreads - **Stews:** add body and protein - Cooking tip: simmer ~30–45 min; no soaking required, but rinsing recommended

Split peas are a simple, nutrient-dense legume—perfect for hearty, filling, and affordable meals.