Yellow peas are a versatile and nutritious legume, distinct from green peas. Harvested later and dried, they have a sturdier texture and a milder, earthy flavor. Available in whole and split forms, yellow peas are an affordable plant-based option used in cuisines worldwide.
Nutritional Profile of Yellow Peas
Yellow peas are nutrient-rich, offering substantial plant-based protein; a cup of cooked split peas provides around 16 grams. They are also an excellent source of dietary fiber, with a 196-gram serving containing over 20 grams.
Beyond protein and fiber, yellow peas contain B vitamins (folate, thiamine), and minerals like iron, potassium, magnesium, calcium, and zinc. They also provide complex carbohydrates and amino acids.
Health Benefits of Incorporating Yellow Peas
The high fiber in yellow peas supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. Fiber also helps regulate blood sugar and lower cholesterol, supporting heart health. The protein aids muscle growth and maintenance, and promotes fullness, which can assist with weight management.
Iron in yellow peas supports healthy blood and energy. Potassium helps regulate blood pressure, while B vitamins are crucial for energy conversion and brain health. Yellow peas also contain antioxidants that protect cells.
Culinary Uses and Preparation of Yellow Peas
Yellow peas are used dried, either whole or split. Whole peas retain their shape and offer a firmer texture when cooked. Split peas break down easily, creating a creamy consistency. Both are common in hearty dishes like soups, stews, and dals.
Whole yellow peas often benefit from overnight soaking to reduce cooking time, which can be 60-90 minutes on a stovetop or 10 minutes in a pressure cooker. Split yellow peas typically don’t require soaking and cook faster, becoming tender in 30-90 minutes on the stovetop. Always rinse peas before cooking.
Yellow peas can be pureed into soups, used as a base for Indian dals, or incorporated into vegetarian patties and fritters. Their mild, earthy flavor adapts well to various seasonings and cuisines. They also serve as a thickening agent in soups and curries.
Buying and Storing Yellow Peas
Yellow peas are readily available in most supermarkets, typically in the dried beans and legumes aisle, bulk bins, or online. They are sold as dried whole or split peas. When buying, choose peas with a consistent, deep yellow color, avoiding faded ones that may indicate older stock.
Proper storage maintains quality and extends shelf life. Keep dried yellow peas in a cool, dry place away from direct sunlight. Transferring them to an airtight container preserves freshness and prevents moisture absorption. Stored correctly, they can maintain peak quality for a year or longer.