Split Peas, cooked

196 g
231 Calories
Vegetables
Insight

Cooked split peas are a versatile and comforting legume cherished for their creamy texture and mildly sweet, earthy flavor profile. Available in both green and yellow varieties, these dried and peeled field peas naturally break down during the simmering process, yielding a thick, velvety consistency without the need for prolonged overnight soaking. Because of their rich, savory taste and natural thickening abilities, they are a beloved staple in both plant-based and traditional diets worldwide. Culinarilly, they are most famously showcased in classic, hearty split pea soups, but they also shine beautifully in robust stews, spiced Indian dals, savory purees, and even blended into robust dips. Whether simmering in a pot with root vegetables or seasoned with smoky spices, cooked split peas provide a deeply satisfying base for countless wholesome meals.

Culinary & Storage Tips

Selection

If making from scratch, choose dry split peas with a bright, uniform color and no signs of moisture or small stones. If buying pre-cooked or canned, look for low-sodium options with intact, dent-free packaging.

Storage

Store cooked split peas in an airtight container in the refrigerator for up to 5 days, or freeze them in portioned containers for up to 6 months to maintain optimal freshness.

Healthy Uses

  • Blend into a thick, nutrient-dense soup with carrots, onions, and a low-sodium vegetable broth.
  • Mash with roasted garlic, lemon juice, and a drizzle of olive oil to create a high-protein spread or dip.
  • Toss chilled cooked split peas into whole grain salads or grain bowls for a satisfying, plant-based protein boost.

Macronutrients

Per Serving

16.3g Protein · 41.4g Carbs · 0.8g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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