Meet Your Protein Requirements with Split Yellow Pea and Potatoes

What Are Split Peas?

Yellow split peas are a part of the pulse family which includes chickpeas, lentils, beans, and split peas. Pulses can be defined as “dry and edible seeds of plants in the legume family,” which grow in pods and come in a variety of shapes, sizes, and colors. In general, pulses offer numerous health benefits, including high amounts of protein, fiber, and low-fat content. 

When it comes to split peas and their role in the legume family, they are different varieties of the Pisum sativum L. plant. The peas we eat are the seeds found within the peapod, as producers harvest, dry, then peel the seed’s outer skin layer. The peas get their name due to a naturally occurring split in their cotyledon, which producers use to split the bean in two. This process turns the seeds either yellow or green, depending on the color of the original pea. 

Why Has Their Popularity Rose?

Split yellow peas grow all over the world in places like Canada, Russia, China, India, and the United States. Not only are they a simple product to grow and maintain every year, but their high nutritional value is a big reason behind their popularity. Split peas per serving size are high in protein and fiber, which helps aid muscle growth and digestion, while also including various other nutrients such as amino acids, copper, potassium, manganese, and much more! For individuals who do not eat meat or are looking to cut back on meat consumption, split yellow peas can be an excellent addition to your diet, as they offer many much-needed nutrients, while still helping you maintain your personal values! 

Benefits 

As mentioned, yellow split peas offer numerous health benefits, including:

Plant-Based Protein – Protein helps aid in muscle growth, keeps your bones healthy, and helps boost the immune system. Unlike meat-based protein, taking a plant-based approach assists to minimize the environmental footprint of meat production, letting you stay healthy and environmentally aware all at the same time! 

Carbohydrates – When thinking of carbs, the first things that come to mind are rice, bread, and pasta. While these carbs may be great tasting, they are often not the best health choice because they are fast-acting carbs that contain high amounts of calories. On the other hand, split yellow peas are lower in calories and act as a slow-releasing carbohydrate, meaning they take some time to digest. Not only do slow carbs help you feel better throughout the day but they can also help maintain energy and blood sugar levels. 

Helps Manage Weight – If you are trying to lose or maintain weight, there is no better food to add to your diet than yellow split peas. Due to having high fiber content and low glycemic index, split peas make you feel full for a longer period of time, helping you fight cravings and overeating. As noted before, yellow split peas are also low in calories and can assist you in staying with a calorie deficit for weight loss! 

Heart Health – Since yellow split peas contain soluble fiber, they can help keep cholesterol levels in check for better overall heart health. Alongside this nutrient is Potassium, which assists in lowering blood pressure levels by regulating sodium within the body. 

Economic Benefits – Meeting your nutrient requirements daily can become expensive, but it does not have to be! Yellow split peas are an affordable option with excellent macros that can really help stretch your dollar. With numerous size options to choose from, 21st Century Bean is sure to have something that will last you a good while! 

Try This Delicious Recipe!

Yellow peas have an earthy, nutty flavor with some added notes of sweetness. Due to their mild taste, these peas can be added to a variety of delicious recipes, one of which is a Roasted Potato and Split Pea Salad.

Ingredients

For the miso vinaigrette

• 2 tablespoons white miso paste
• 2 tablespoons brown rice vinegar
• 2 tablespoons freshly squeezed lime or lemon juice
• 1 teaspoon toasted sesame oil
• 1 teaspoon tamari
• 1 garlic clove – minced
• ¼ cup olive oil

For the salad

• 1 cup green or yellow split peas
• sea salt
• 2 lb fingerling potatoes – halved or quartered
• 1½ tablespoons neutral coconut oil – melted
• freshly ground black pepper
• 2 tablespoons chopped rosemary (optional)
• 3 medium carrots – diced diagonally
• 1 medium red onion – cut into small wedges
• 1 small bunch parsley – finely chopped
• A handful of dill – finely chopped (optional)

To make the vinaigrette

1. Place the miso paste into a small bowl. Add 1 tablespoon of the brown rice vinegar and mix until smooth. Add the rest of the brown rice vinegar, lime/lemon juice, sesame oil, tamari, and garlic, and stir to combine. Continue stirring and slowly pour in the olive oil to emulsify.

To make the salad 

1. Drain and rinse the split peas and combine them with plenty of purified water and sea salt in a medium pot. Bring to a boil, lower the heat to a simmer, and cook, partially covered, for about 30 minutes, until soft, but not mushy. Drain over a colander and set aside.
2. In the meantime, preheat the oven to 400° F (200° C). Prepare two parchment paper-covered baking trays.
3. Place the potatoes on one of the trays, drizzle with half of the oil, sprinkle with salt, pepper, and half of the rosemary, if using, and mix. Put the carrots and onion on the second tray, do not mix them. Drizzle both with oil, salt, pepper, and the rest of the rosemary, if using, and toss to coat. Place both trays in the oven and roast for 30-40 minutes, until all vegetables are golden and cooked throughout. The onion might cook quicker than the potatoes and carrots. Remove it from the baking sheet earlier, if that’s the case.
4. Let the roasted vegetables cool slightly and combine them with the cooked split peas in a large bowl, add the herbs and the vinaigrette, and toss to coat. This salad gets even better with time, as everything marinates in the vinaigrette.