Peas are probably the most versatile legumes consumed internationally. The sweet, earthy flavor and myriad applications in the kitchen have won over millions of hearts across cultures. However, when we talk about peas, there are two basic types: split peas and green peas. While they belong to the same plant family, they are different in terms of structure and processing, nutrients, and even culinary use. So, let’s get down to the key differences between split peas and green peas and know which of them is healthier.
What Are Split Peas?
Split peas are dried legumes prepared by harvesting and drying green peas (or yellow peas), removing the skin, and splitting the seed in half. The splitting process is natural and occurs as the seed dries.
Split peas are widely used in soups, stews, and curries for their smooth, creamy texture when cooked.
They come in two varieties:
- Green Split Peas: These are made from green peas. They have a mild, slightly sweet flavor .
- Yellow Split Peas: Made from yellow peas, they are more earthy and nutty.
What Are Green Peas?
Green peas are fresh peas in their prime ripeness. They are tender, sweet, and all enclosed in green pods. While eaten fresh, green peas can also be frozen, canned, or dried for later use.
Green peas are very popular in salads, stir-fries, casseroles, and sides due to the natural sweetness and their firm texture.
Key differences between split peas and green peas
1. Preparation
Split Peas: These are dried, peeled, and split green or yellow peas. This split process helps them to cook fast and break down to a creamy paste.
Green Peas: Fresh peas that are found in their natural state. Normally, they are either frozen or canned to preserve them and hold their firm texture after being cooked.
2. Texture
Split Peas: These are small, flat, and irregularly shaped. Their duly surfaced reflects dried.
Green Peas: Are round, plump, and bright green, showing freshness.
3. Cooking Time
Split Peas: These will cook quickly (within 30 to 45 minutes) without the need to soak, since they are split and then dried.
Green Peas: Fresh green peas cook within 5-10 minutes, while frozen ones will take slightly longer.
4. Texture
Split Peas: Become creamy and mushy when cooked, which makes them excellent for soups and purees.
Green Peas: Retain a firmer texture even after cooking, making them good to bite into.
5. Taste
Split Peas: Neutral to mildly earthy and less sweet.
Green Peas: Sweet or naturally tasty with an energetic, bright flavor.
Nutritional Comparison
In terms of nutrition, split peas and green peas are both nutritional powerhouses but have slightly different profiles due to the processing differences and water content.
Nutritional Thoughts
- Calories and macronutrients:
Compared with green peas, split peas have more calories and higher protein, which can be helpful for people looking to increase their protein scores.
- Fiber:
Doubled the fiber content exists in split peas than in the green peas, making them great choices for digestive health, blood sugar, and satiety.
- Vitamins and Antioxidant:
The vitamins A and C content are higher in green peas than in split peas. Vitamin A contributes to eye health, while vitamin C contributes to immune enhancement.
- Minerals:
Although both split peas and green peas contain essential minerals like iron, split peas generally offer slightly more.
Health Benefits
- Benefits of Split Peas
→ Supports Digestive Health:
The good amount of fiber in split peas promotes digestion and prevents constipation while building a healthy gut microbiome.
→ It Helps Manage Blood Sugar:
The combination of protein and fiber helps one regulate their blood sugar levels, making it perfect for people with diabetes or those keen on avoiding sudden spikes in sugar levels.
→ Enhance Satiety:
The protein and fiber profile will keep you fuller for longer. It supports efforts in weight management.
- Benefits of Green Peas
→ Rich in Antioxidants:
Green peas contain a number of antioxidants, such as vitamin C, which combat free radicals and prevent chronic diseases from occurring.
→ Supports Eye Health:
Their high content of vitamin A proves to be essential in maintaining good vision as well as preventing the onset of age-related macular degeneration.
→ Low-Calorie Option:
Green peas contain a lower amount of calories; therefore, they are a great option for calorie-conscious people.
Cooking Applications
How to Cook Split Peas
- Soup and Stews: This texture is best used when thickening soups. Examples include split pea soup and dal.
- Purees and Dips: Combine cooked split peas and blend into a nice, smooth dip or spread.
- Curries: Split peas are integral to Indian curries.
How to Cook Green Peas
- Salads: Toss into cold salads for bursts of sweetness.
- Stir-Fries and Sides: Stir-fry with spices or butter for an easy side dish.
- Smoothies: Throw in a handful of frozen peas to supercharge your smoothies with nutrient load without impacting flavour.
Which is Healthier?
Both split peas and green peas boast impressive health benefits. Still, the choice depends on your nutritional goals:
- You should opt for split peas if you want something high in protein and fiber. They’re good for muscle building, digestion, and blood sugar management.
- Green peas, on the other hand, are great if you’re looking for low-calorie, vitamin-rich options. These turn out to be excellent for eye care, immunity, and light meals.
However, ultimately, if you include both within your diet, you will have a balanced mix of nutrients and flavors.
Conclusion
Split peas and green peas are both nutrient-dense legumes that cater to different culinary and nutritional needs. Split peas shine in soups and stews with their creamy texture and high fiber content, while green peas are perfect for salads, sides, and dishes requiring a fresh, sweet taste.
Rather than choosing one over the other, consider alternating between these two legumes in your meals to enjoy their unique benefits. Whether you’re seeking better digestion, muscle recovery, or a low-calorie snack, these humble peas are here to meet your needs!
Aap Ka Bazar®, a monthly grocery app, website, and chain of stores, has gathered this information, including nutritional values, through online research and writing tools. #yahasabmilega
