A steaming bowl of split-pea soup may be best known for providing warmth and comfort on a chilly afternoon, but this little pea also packs tons of nutrients.

One cup of cooked split peas contains 16 grams of protein and 16g of fiber. Split peas are also an excellent source of manganese, an important mineral for bone and cartilage health as well as antioxidant activity.

Split peas are also an excellent source of folate, which supports the body’s ability to flag damaged cells and destroy them as well as aid in the making of new cells. These fast-cooking peas are also a potent source of thiamin, potassium, and trace minerals such as copper and zinc.

Chef Tips

Split peas can absorb water more quickly than whole peas and do not need to be soaked. Though the green variety is the most widely available, you may want to try the yellow ones popular in South Asian and Mediterranean cuisines.

Green split peas are most commonly used to make quick and easy nourishing soups. The yellow variety is a staple for making dal similar to our Kitchari, and in the eastern Mediterranean, where they are often pureed into a delicious, hummus-like dip.