Member Information‎ > ‎Food-a-pedia‎ > ‎

Split Peas

Green and Yellow Split Peas

Nutritional Information:
Dried peas are a good source of Potassium,Thiamin, Folate, Phosphorus and Copper, and a very good source of Dietary Fiber and Manganese. it is also are a good source of protein about 8 g per cup (16 g/cup cooked) about the same as lentils, tofu, and other legumes.  Low in Saturated Fat, Cholesterol and Sodium.

Storage Information:
Uncooked: Avoid the refrigerator! Instead, keep dried beans in airtight containers and store them in a dry, cool, dark place. If you do it right, beans will last up to a year.

Cooked: Refrigerate cooked beans in a covered container for up to 5 days. Alternately, freeze them for up to 6 months in an airtight freezer container.

Food Fun Facts: While green peas are picked immature and eaten fresh, dried peas are harvested when mature, stripped of their husks, split and dried. (They have been mechanically split so that they will cook faster.) Split peas don't require much time pre-soaking and their mild flavor and creamy texture make good companions to garlic, onions, dill, curry and ginger. Not to be confused with the Indian mung daal (lentils).

Simple from Scratch:
Simple Split Pea Soup Recipe~ By Guruji
Wash 2 cups of green split peas. Add to 10 cups boiling water with 1 teaspoon salt. Boil until peas are soft and just starting to break down. Add 1 tsp garlic powder, 2 small chopped onions, 1 ½ TBSP soy sauce and ¼ tsp black pepper. Cook until the onions are soft and the soup is creamy.

Other Recipes:
Another Ashram Split Pea Soup~ slightly adapted old favorite of Guruji's! (Vyasa Deva/Victor)
 1-1/2 C. split green peas soaked* 24 hours with 1 T. yogurt, rinsed once**
2 large onions, coarsely chopped
3 med carrots
3 T. toasted sesame oil
1/2-1 tsp ground ginger (although fresh chopped root would be great too, in that case 2 -3 tsp)
1-1/2 tsp fine salt
1/4 tsp baking soda
2- 3 T tamari
1/2 C. raw butter
*many would argue that split peas do not need to be soaked. But traditional cuisines always soak legumes--including quick-cooking lentils-- not just to reduce cooking time or even out cooked texture, but to aid in digestibility. Sally Fallon says that legumes contain phytates that are not eliminated by cooking but only by partial sprouting. And interestingly all the old cook books on my shelf recommend soaking beans 12-36 hours!
**in the case of split peas, I refrain from using whey or vinegar because it sours their natural sweetness--I use yogurt instead.
 
Drain and rinse peas well. Combine all in crockpot, cook on high overnite with about 1/2 inch of water to cover.
Crockpot temperatures and lids vary, so see what works best for yours--best if it doesn't turn to mush--although it wouldn't affect flavor, just texture.

Minted Peas Recipe:

Cook 1 cup dry green split peas in 2 ¼ cups water for 45 mins – 1 hr, until well cooked. When stirred they should puree. Stir ½ cup chopped, fresh spearmint leaves into peas. (makes 2 cups)

Bharats in Yogurt Sauce

1 ½ cups green split peas (soaked in water overnight)
2 cups yogurt
½ cup sour cream
½ cup water
1 ½ teaspoons salt
1 teaspoon ground coriander
1 teaspoon cumin powder
1 teaspoon garam masala
pinch of hing
pinch of cayenne
½ teaspoon turmeric
ghee for deep frying

§         Drain beans and grind in blender or food processor, adding a few tablespoons of water

§         Add spices and mix.

§         Heat ghee in wok until very hot. 

§         Mold ground bean mixture into 3-inch patties.  Gently place patties in hot ghee and cook until dark golden brown (about 10 minutes).

§         Do not stir bharats immediately.  Let them first cook for 2 minutes, or until firm, before stirring.

§         Drain and set in casserole dish

§         Preheat oven to 375

§         In bowl combine yogurt, sour cream, and water.  Pour mixture over bharats.

§         Cover and bake in oven for 8 minutes.

§         Serve hot, garnished with parsley.

Serves 4


Curried Yellow Split Pea Soup:
3 c. water
2 c. dried yellow split peas
6 c. chicken, meat or vegetable stock
2 sm. onions, peeled and sliced into very thin rings
1/2 tsp. nutmeg
salt and pepper to taste

Cook water and split peas in a heavy 4-quart soup pot. The peas should cook at a simmer, covered, until they are fairly soft (about 1 hour). Stir occasionally to keep the past from sticking.  When they are done, put 1 cup (2 if you like a thicker soup) into the blender or food processor and puree. Pour the puree back into the soup pot and add remaining ingredients. Bring to a near boil. Turn the heat down and cook, covered, for about 20 minutes, stirring occasionally. (serves 6-8)

Slightly more complex Yellow Split Pea Curry
from About.com, Vegetarian cooking

1 cup yellow split peas, uncooked
2 cups water or vegetable broth
1 tsp turmeric
1/4 tsp cayenne
1/2 tsp salt
1 tbsp butter or oil
1 onion, diced
1 1/2 tsp cumin, whole seeds or ground
2 whole cloves
dash pepper, to taste

Preparation:

In a large pot, place the peas and water or vegetable broth, and bring to a slow simmer. Add the turmeric, cayenne and salt, and cover. Allow to cook for at least 20 minutes, stirring occasionally.

In a large skillet or frying pan, heat the onion, cumin and clove in the margarine. Cook for 4 to 6 minutes, until onion is soft. Add the onion and spices to the split peas, and allow to simmer for at least 5 more minutes.

Add a dash of pepper and more salt, if desired, and serve hot with rice or alone in a soup bowl.  Add more water for soupier consistency.

This Indian Food recipe is both vegetarian and vegan.  Serves 4


Comments