Uncover the Protein Powerhouse: Yellow Peas
Key Takeaways:
- Yellow peas are a significant source of plant-based protein and have gained popularity in recent years. Their protein, known as “pea protein,” is increasingly being used to fortify packaged foods.
- Along with a high protein content, yellow peas and green peas also provide copious amounts of fiber at around 13 to 16 grams, with an average calorie count of only 180 per quarter-cup measured dry. They also contain critical amino acids like isoleucine, leucine, and valine, which are essential for building muscle.
- Whole yellow peas offer more comprehensive nutritional benefits than products containing only pea protein extract. These benefits include fiber, B vitamins, essential minerals, and phytochemicals.
- Dried peas can be easily prepared ahead of time for various meals, serving as a versatile addition to a plant-based diet. They can be used in a wide range of dishes, from Indian cuisine and hearty soups to salads and wraps, or even pureed into a hummus alternative.
When you are on the hunt for more plant-based protein options, the spotlight must fall on yellow peas. Their praise and popularity have gained considerable momentum in recent times as a top-notch source of “pea protein.” In fact, in the past few years, the number of packaged foods fortified with this particular protein has tripled.
The Potential of Yellow and Green Split Peas
Dried split peas, not just yellow, but also green, have proven their worth as an excellent food choice before they shot to fame for their newfound superstar status. A relatively small quantity, just a quarter-cup measured dry (uncooked), delivers staggering rounds of 11 to 12 grams of protein, 13 to 16 grams of fiber, and quite surprisingly, only 180 calories. Readers must note: Different brands of dried peas may have slightly varying counts, so label-reading on the bags is highly recommended.
Yellow peas are a member of the common legume or “pulse” family. While not a complete protein, like the ones from meat or chicken, peas come packed with critical amino acids including isoleucine, leucine, and valine, all essential for muscle build-up.
The Whole Package of Yellow Peas
Be mindful of the fact that food items containing only the pea protein extract lack the comprehensive nutritional profile of yellow peas, which includes fiber, B vitamins, and a spectrum of essential minerals and phytochemicals. Thus, it might be a good idea to introduce whole split peas directly to your diet, rather than spending extra on products with added pea protein, especially if it’s the solitary healthy ingredient on the list.
Preparing meals with dried peas ahead of time offers great convenience. Devote a few minutes to cook up a batch, and subsequently, use them in a variety of meals throughout the week. From forming the base of many Indian dishes and hearty soups to being served cold on salads, or folded into a corn or whole wheat wrap with salsa and avocado, the range is exhaustive. Any leftovers can be quickly pureed and blended with your choice of spices for an alternative take on hummus – take your pick of whole grain chips and vegetable slices for a dive-in.
Additional insights
Here is more about legumes from the American Heart Association.
