Dried peas

Health benefits

One cup (196g) of cooked dried peas (Pisum sativum) delivers 16.27 g of fiber (58% DV), 16.35 g of protein (33% DV) and only 0.76 g of total fat. That fiber content places dried peas among the most fiber-dense foods available.

Dried peas also contain isoflavones, particularly daidzein. These phytonutrients bind weakly to estrogen receptors and have been associated in epidemiological studies with modestly reduced risk of breast and prostate cancer, though the mechanisms are not fully established in human trials.

Fiber composition and cholesterol reduction

Of the 16.27 g of fiber per cup, roughly 5 g is soluble and 11 g is insoluble. Soluble fiber forms a viscous gel in the digestive tract that binds bile acids (synthesized from cholesterol) and carries them out via fecal excretion, forcing the liver to pull more cholesterol from the blood to make replacement bile. Insoluble fiber increases stool bulk, accelerates transit time and helps reduce the risk of diverticulosis.

Blood sugar regulation

The high fiber and protein content of dried peas slows gastric emptying and moderates the rate of glucose absorption. In one controlled study, type 2 diabetes patients consuming 50 g of fiber per day (versus 24 g on a standard diet) showed lower plasma glucose and insulin levels. The higher-fiber group also reduced total cholesterol by 7%, triglycerides by 10.2% and VLDL cholesterol by 12.5%.

Cardiovascular protection

A 25-year cohort study of over 16,000 middle-aged men across seven countries found that legume consumption was associated with an 82% reduction in coronary heart disease mortality. Dried peas contribute to this effect through their soluble fiber, potassium (709.52 mg per cup, 20% DV) and folate (127.4 mcg, 32% DV). Potassium opposes sodium-driven vasoconstriction, while folate converts homocysteine (a cardiovascular risk factor) into methionine via the methionine synthase pathway.

Molybdenum and sulfite detoxification

One cup of cooked dried peas provides 147 mcg of molybdenum (327% DV). Molybdenum is the cofactor for sulfite oxidase, the enzyme that converts sulfite (a preservative in prepared foods) to sulfate for urinary excretion. Individuals with sulfite sensitivity who experience rapid heartbeat, headache or disorientation after consuming preserved foods may have inadequate molybdenum status.

Description

Dried peas are available whole or split. Most are deep green, though yellow varieties (preferred in northern European cooking) have a milder flavor. Production involves harvesting peapods at full maturity and drying them.

History

The field pea, ancestor of modern garden peas, was native to central Asia and Europe. Fossilized pea remains appear at archaeological sites in Swiss lake villages dating to prehistoric times. The Bible mentions peas, and the civilizations of Egypt, Greece and Rome cultivated them.

Fresh pea consumption only became common in the 16th century, when new cultivation methods produced tenderer varieties. The Chinese, who had eaten this legume since at least 2,000 BC, were likely the first to consume both seeds and pods. Peas arrived in the United States with the earliest colonists.

Gregor Mendel’s 19th-century experiments with pea plants laid the foundations of modern genetics. Today the largest commercial producers are Russia, France, China and Denmark.

How to select and store

Available in prepackaged containers and bulk bins as whole or split peas. Check for uncracked, debris-free specimens. Ensure bulk bins are covered and have good turnover.

Store in an airtight container in a cool, dark, dry place for several months. Refrigeration extends shelf life further.

Tips for preparing and cooking

Tips for preparing dried peas

Inspect and discard debris before cooking. Whole peas require soaking in cold water for at least eight hours; split peas do not. Use three cups of water per cup of peas, bring to a boil, reduce to a simmer, cover. Whole peas take roughly an hour; split peas about 30 minutes. Skim any foam that forms in the first 15 minutes.

How to enjoy

A few quick serving ideas

• Use split peas for dahl.
• Split pea soup (homemade or prepared) is an efficient way to consume this legume.
• Puree cooked peas with herbs and spices as a side dish.
• Add whole peas to vegetable soups.

Nutritional profile

One cup of cooked dried peas provides 147 mcg of molybdenum (327% DV), 16.27 g of fiber (58% DV), 0.35 mg of copper (39% DV), 0.78 mg of manganese (34% DV), 16.35 g of protein (33% DV), 127.4 mcg of folate (32% DV), 0.37 mg of vitamin B1 (31% DV), 194.04 mg of phosphorus (28% DV), 1.17 mg of pantothenic acid (23% DV) and 709.52 mg of potassium (20% DV).

Individual concerns

Dried peas and purines

Purines”What are purines and in which foods are they found?”