Micah Stanley
Many only know the green peas from the freezer, can, or jar. Dried peas, on the other hand, are almost exclusively used in India or the oriental countries. Dried peas in particular are characterized by a particularly high content of protein, fiber, and antioxidants. Studies have shown that the valuable ingredients help you lose weight, strengthen the immune system, prevent cancer, protect the heart, and have a prebiotic effect. No wonder, then, that dried peas are currently experiencing a small renaissance.
Peas – A legume with a history
The pea (Pisum sativum) is one of the oldest cultivated plants known to mankind. According to archaeological finds, it was used as food and animal feed around 10,000 years ago.
The pea was also used as a remedy in folk medicine. So e.g. B. poultices made with mushy peas and honey to cure inflamed wounds, corn, and rashes.
The ancient Germans dedicated the pea to Donar, the god of thunderstorms, which is why it was a must at various cultural events. This is also the reason for the custom of eating pea soup on Thursday. In some areas, the pea is still considered a fast food today.
Since the pea was a symbol of fertility, it was thrown at brides and grooms in the Middle Ages, and the mushy peas were the absolute favorite food of dwarfs and brownies, who were trying to lure them with it.
However, it should not be forgotten that pea was used exclusively as a dried vegetable until the 17th century. Only then were varieties bred that could be eaten unripe and green. While dried peas were long considered poor people’s food, green peas were initially so expensive that only kings and princes could afford them.
And so it happened that dried peas were gradually pushed out of the menu. In the meantime, however, these are experiencing a small renaissance with the whole food kitchen.
A pea is not just a pea!
There are around 250 types of peas, which differ in shape, size, and color and can be divided into four groups. While field peas are grown as grain and green manure, the following three varieties are intended for human consumption:
Wrinkled peas
Garden peas are harvested when they are still tender and green. They can only be eaten fresh because, as dried peas, they do not get cooked when cooked. Since their shelf life is very limited, they are primarily offered in cans or as frozen vegetables.
Unfortunately, green peas lose their taste as a result. While freezing destroys 25 percent of the antioxidants, canning destroys 50 percent. Wrinkled peas contain up to 10 percent sugar and therefore have a sweet taste.
Snow peas
Sugar peas are also known as snow peas and are characterized by the fact that the pods can be eaten. The advantage here is that there is more fiber and antioxidants in the pods than in the peas themselves.
Shell peas
On the other hand, Pal, Kneifel, or Shell peas are mainly used as dried peas. They mature in their pods before being harvested and then dried. Dried peas taste much more intense and contain more phytochemicals than fresh peas.
In the trade, mainly yellow and light green dried peas are offered, but there are also white, brown, grey, red, violet, and marbled variants. Unpeeled dried peas have the advantage they contain a lot of fiber.
However, most dried peas are shelled because it cooks them faster and makes them easier to digest. Since the surface becomes dull during the peeling process, they are ground and polished. Any peas that split in half are sold as split peas or split peas.
Peas are rich in protein and fiber
The Food and Agriculture Organization of the United Nations (FAO), World Food Organization, has not declared 2016 the “International Year of Pulses” without reason. Legumes are very healthy, which is why health experts recommend including them as a regular part of your diet.
Dried peas are practically fat-free but particularly rich in protein and soluble fiber. 100 grams of cooked dried peas contain around 8 grams of fiber (33 percent of the recommended daily requirement) and more than 8 grams of protein.
The soluble fiber lowers cholesterol and counteracts blood sugar fluctuations. In addition, dietary fibers can help you lose weight because they ensure a lasting feeling of satiety. Researchers from the Department of Nutritional Sciences in Toronto consider this effect to be very important precisely because it occurs even when attention is not paid to a low-calorie diet.
The shells of the peas in particular contain a considerable amount of dietary fiber, which ensures that the intestines function properly.
The high protein content, on the other hand, is particularly beneficial for those people who want to avoid animal products. However, since dried peas and other legumes do not contain all the essential amino acids in sufficient quantities, they can e.g. B. be combined with cereals, pseudo-cereals, nuts, or seeds. In this way, a higher protein value can be achieved.
The benefits of pea protein
Those who do not like to eat or tolerate peas can also use pea protein to optimize their protein supply. It is extracted from yellow peas and has a very good amino acid profile.
The amino acids arginine and lysine are particularly well represented. While arginine z. B. contributes to muscle building and strengthening the immune system, lysine is, among other things, crucial for bone health.
If you combine pea protein with rice protein, you can increase the biological value even further, since the rice protein provides the amino acid (methionine) that is not found in quite as large a quantity in pea protein.
Saponins strengthen the immune system
The saponins found in dried peas are radical scavengers that strengthen the immune system. In addition, the plant substances have an antibiotic, cholesterol-lowering, and anti-cancer effect.
There is concrete evidence that saponins work against colon cancer because they reduce cancer-promoting substances in the colon and can destroy tumor cells.
Peas contain anthocyanins
Anthocyanins are water-soluble plant pigments that far exceed the antioxidant effect of vitamin C and vitamin E. Carcinogens and mutagens are quickly cleared by anthocyanins, which in turn can prevent cancer.
Anthocyanins also inhibit inflammation and protect the blood vessels.
However, keep in mind that anthocyanins are particularly found in purple or red dried peas – e.g. B. in the Sapelo Island Red Peas – which are comparatively rarely offered.
Peas can protect against heart disease
In the so-called “Seven Countries Study,” researchers examined eating habits in relation to the risk of coronary artery disease.
16,000 middle-aged men in the USA, Finland, the Netherlands, Italy, the former Yugoslavia, Greece, and Japan were followed over a period of 25 years.
When the research results were analyzed, it turned out that eating legumes reduced the risk of death from heart disease by 82 percent.
Dried peas are good for diabetics
Various studies have shown that the soluble fiber in legumes helps stabilize blood sugar levels.
For example, researchers divided subjects suffering from type 2 diabetes into two groups that were given different amounts of fiber-rich foods: one group received 24 grams of fiber per day, and the other 50 grams of fiber.
It was found that the higher the dietary fiber content, the better the blood sugar and insulin levels. In addition, the triglyceride levels were reduced by around 10 percent and the bad LDL cholesterol by more than 12 percent.
Anyone who suffers from insulin resistance, low blood sugar, or diabetes can do a lot to balance their blood sugar levels and naturally lower their cholesterol levels by eating dried peas regularly.
Peas support detoxification
Apparently, dried peas can even help with detoxification, at least when it comes to sulfite detoxification. Sulfites are found in almost all wines as a preservative but are also commonly used in dried fruit and potato products.
The problem with this is that there are people who show intolerant reactions even when consuming small amounts of sulfite, e.g. B. Headaches, asthma, hives, and low blood pressure.
Now, studies have shown that dried peas can help people who are sensitive to sulfites as, as mentioned, they are an excellent source of molybdenum. The trace element is part of the enzyme sulfite oxidase, which ensures that sulfites are detoxified. It is therefore quite possible that the intolerance is due to a lack of molybdenum.
Peas promote gut health
Peas contribute to intestinal health, as the fiber they contain binds water in the intestine, swells, and thus stimulates digestion.
A study at the University of Guelph has shown that peas, chickpeas, and lentils have a positive effect on intestinal flora. The team around Dr. Alison Duncan was able to demonstrate that legumes have prebiotic activity in humans.
Furthermore, researchers from the University of Saskatchewan and the University of Florida have found that regular consumption of legumes both increases the number of health-promoting intestinal bacteria (strains of lactobacilli and bifidobacteria) and reduces harmful bacteria (e.g. putrefactive bacteria). be able.
Why do peas cause bloating?
As healthy as legumes may be, they can also be responsible for unpleasant side effects such as B. bloating. The saying “Every bean makes a sound” can also apply to dried peas. And this is one of the reasons why many people do without healthy legumes altogether.
Flatulence occurs because legumes contain indigestible polysaccharides that have to be broken down by the bacteria in the large intestine, which then leads to unwanted gas formation.
The extent to which a person is affected can be genetically determined.
Apart from that, digestion cannot function properly even if you e.g. B. suffer from an irritable stomach, if the intestinal flora is disturbed due to fungal diseases or antibiotics, or if the composition of the digestive juices is incorrect, e.g. B. with too little bile acid. Stress and lack of exercise can also negatively affect digestion.
Avoid bloating from peas
In any case, it is important that you initially include the dried peas in your diet cautiously and slowly get your gastrointestinal tract used to the roughage. It is also helpful if you chew slowly and particularly well. Alternatively, you can simply puree the peas. Pea puree is an extremely tasty delicacy!
When buying, keep in mind that peeled dried peas generally do not trigger as much intestinal activity as unpeeled dried peas.
But a lot can also be contributed to the digestibility of dried peas during preparation. To reduce z. B. Spices such as caraway, cumin, savory, aniseed, fennel, or coriander have a flatulent effect.
You can also counteract the unpleasant flatulence by ensuring sufficient soaking and cooking times.
Peas: sorting, washing, soaking, and cooking
Dried peas should always be sorted before preparation to remove any stones and/or damaged seeds. After that, they should be thoroughly washed under running water with the help of a sieve.
Shelled dried peas do not need to be soaked before cooking, the cooking time is then about 45 – 60 minutes. However, if they are soaked, the cooking time can be reduced to 20 minutes. Split peas are the fastest to cook, namely after 30 to 45 minutes.
Unpeeled dried peas should be soaked for about 12 hours, preferably overnight. Simply put the dried peas in a glass bowl with three times the amount of water. The soaking water should be discarded after swelling. Depending on the variety, the seeds must then be boiled for a maximum of 2 hours. Make sure that the peas are really soft.
Cooking tips for pea dishes
Many cookbooks still recommend using baking soda to speed up the cooking of legumes. Here it is important to know that the B vitamins in particular are destroyed by this additive.
Incidentally, the rule that legumes should not be boiled in salt water as they would not become soft has already been refuted and can therefore safely be forgotten.
However, the seeds do not get along with acidic ingredients such as tomatoes or vinegar when cooking, as this hardens the skin.
Dried peas: Soaking compensates for nutrient losses
When dried peas are cooked, around 70 percent of the antioxidants migrate into the cooking water. If you e.g. B. cook a pea soup and thus eat the cooking water, you can enjoy the valuable ingredients.
Dried peas: purchase and storage
When buying dried peas, make sure the seeds are clean, smooth, shiny, and about the same size. A fresh smell also indicates a good product.
However, if the dried peas appear dusty or damp or show signs of mold, we strongly advise against buying them. Small round holes or dark spots indicate a pest infestation.
Store your dried peas in a dark and dry place so the aroma and vitamins are preserved and the shelf life lasts one to two years. However, keep in mind that dried peas will become drier and harder over time, which in turn will increase the cooking time.
Peas – Culinary Insights
In our latitudes, peas are mostly used to make soups, stews, and purees. Dried peas are much better for these dishes than fresh peas because they contain more starch. If you use split peas and split peas, the dish is characterized by more creaminess.
In India and in the oriental region, however, dried peas are served much more often than here and there are a wide variety of preparation options. Dried peas are often mixed with other legumes such as e.g. B. lenses combined.
Whether hummus (Middle East), dal (pea stew from India, Pakistan), or Tabriz koftesi (Northern Iran): there are countless delicious recipes that provide variety and that you can use as a guide.
In addition, the taste experience is enhanced by the addition of spices such as B. cumin, garlic, coriander seeds, chili, and ginger increased.
Recipe: Dal with yellow peas
Dal is a dish from Indian and Pakistani cuisine that is mainly prepared from peeled legumes. Due to the long cooking time, the legumes boil down to a kind of porridge that is heavily seasoned and served both as a main course and as a side dish.
Whether combined with vegetables or refined with yogurt: there are hundreds of different Dal dishes. In India, the recipes can even be used to define which ethnic groups are involved.
Ingredients for 4 persons):
- 400 g yellow dried peas (shelled)
- 500ml of water
- 1 tsp fresh ginger
- 2 tsp lemon juice
- 1 tsp turmeric
- 2 tsp olive oil
- ½ tsp cumin seeds
- ½ tbsp fresh coriander
- ¼ green chili pepper, chopped
- 1 tomato
- 1 clove of garlic
- 1 pinch of chili powder
- 1 pinch Asafoetida powder (available at Asian stores)
- Salt pepper
Preparation:
- Soak the peas in cold water for about 30 minutes.
- Bring the peas to a boil with the water and salt and continue cooking over medium-high heat, until tender and the liquid has thickened, about 15 to 20 minutes.
- Grate the ginger, chop the chili, dice the tomato and add to the peas.
- Add the lemon juice and turmeric.
- In a small pan, heat the oil with the cumin seeds, the chili and asafoetida powder, and the garlic for a few minutes.
- Stir in the spice mix and sprinkle with the chopped cilantro.
We wish you good luck and an excellent appetite!
