Food Profile: Canadian Yellow Split Peas

Yellow split peas, naturally low in fat, are a valuable wholefood packed with fiber and protein. These nutritious split peas are highly versatile, have a mild and earthy flavour and a smooth soft texture. They’re a staple in many soups, curries and Indian dahl recipes due to their satisfying flavor and ability to create a thickening effect as they break down during cooking.

These nutrient-dense split peas can be thrown into many other recipes such as stews, broths, casseroles, pies, pastries and can even be served cold on salads!

Yellow split peas are pulses and belong to the legume family. Split peas are basically fresh field peas that have been dried and split in half. Green split peas are also the dried version of fresh peas.

Yellow and green peas are different varieties of the seeds of the Pisum sativum L. plant – also known as the field pea plant. They have a similar nutritional content but the main difference is their colour and taste. Yellow peas tend to have a more mild and earthy flavour, while green peas are sweeter. 

Aside from their great taste and versatility, yellow split peas offer numerous health benefits such as reducing the risk of heart disease, protecting against diabetes and promoting digestive health.

Our flavorsome organic yellow split peas are a great addition to a healthy diet, adding body and depth to plenty of recipes including dhals, soups, casseroles, and dips!

Nutrition Profile

These nourishing split peas are packed with vitamins including folate, thiamine, vitamin k and pantothenic acid.
They also contain plenty of minerals such as manganese, potassium, iron, magnesium, phosphorus, calcium, zinc, and copper.

1 cup of cooked yellow split peas contains 229 calories and provides approximately 16g of fiber and 16g of protein.

yellow split peas in bowl

Potential Health Benefits

As yellow split peas are packed with nutritional goodness, they offer many health benefits.

They help you maintain a healthy weight
Incorporating yellow split peas into your diet can help you to maintain a healthy weight. These peas are incredibly filling due to their high content of plant-based protein and fiber.

Protein increases the levels of certain hormones in the body that suppress appetite. Additionally, the protein – along with the fiber – slows down digestion which keeps you feeling fuller.

A sufficient amount of protein and fiber in your diet can reduce the amount of calories you consume during the day by keeping your appetite under control.

Helps regulate blood sugar levels
Yellow split peas have a low glycemic index (GI) – this measures how fast your blood sugar spikes after eating a certain food.

Research has revealed that eating plenty of low-GI foods can help to regulate blood sugar levels.
Studies have also shown that the fiber and protein in peas have a positive effect on controlling blood sugar levels which can reduce the risk of heart disease and diabetes.

Benefits digestive health

Yellow split peas are high in fiber which has a beneficial impact on digestion
The fiber promotes digestive health by keeping gut bacteria healthy and by maintaining the waste flow through the digestive tract.

May reduce the risk of heart disease
The magnesium, potassium, and calcium contained in yellow split peas can help to prevent high blood pressure, which is a huge risk factor for heart disease.

Furthermore, research shows that the high fiber content in these wholesome split peas reduces the total cholesterol and LDL cholesterol in the body – both of which increase the risk of heart disease.
Cooking Instructions

1.  Rinse well. 
2.  In a pan, cover the split peas with water and bring to a boil. 
3.  Reduce to a low heat. Tilt the lid slightly to allow steam to escape and simmer for up to 60 minutes, or until mushy. 

Yellow Split Peas FAQ
Q. Are they high in protein and fiber?
A. Yes, yellow split peas contain approximately 16g of protein and 16g of fiber.

Q. What other nutrients do they contain?
A. These nutrient-dense peas are loaded with vitamins and minerals including folate, thiamine, vitamin k, pantothenic acid, manganese, potassium, iron, magnesium, phosphorus, calcium, zinc, and copper.

Q. What’s the difference between yellow split peas and green split peas?
A. Yellow and green split peas are different varieties of the seeds of the Pisum sativum L. plant – also called the field pea plant. Their nutritional content is similar but they differ in their colour and taste. Yellow peas have a mild and earthy flavour, while green peas are sweeter.

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