Why include it in your diet?
Health benefits:
Improves gut health
Prevents anemia
Controls blood sugar
Maintains weight
Promotes heart health
May prevent cancer
Improves bone density
Whole yellow pea Nutrients : (per 100 gm)
Protein 24.44g
Total lipid (fat) 0g
Carbohydrate 66.67g
Fiber, total dietary 28.9g
Sugars, total 6.67g
Calcium, Ca 89mg
Iron, Fe 6mg
Sodium, Na 44mg
Vitamin C, 2.7mg
Vitamin A, IU222IU
Fatty acids, total saturated 0g
Fatty acids, total trans 0g
Cholesterol 0mg
Caution: It may cause gas or bloat in some people. Soaking overnight or sprouting can reduce the effect.
As a kid, I used to confuse whole yellow pea with Garbanzo beans. They are similar in appearance and nutrition content, but you can easily distinguish both in taste. Both peas are a nutritional powerhouse, a good source of plant-based protein, contain polyunsaturated fats, high in B vitamins and minerals like iron, copper, manganese, magnesium, phosphorous, and a trace amount of other vital minerals as well. The whole yellow pea is creamier and more earthy in taste. I like it so much; I prefer its use in many soups, salads, curry, and stews. To make this morning salad, you have to soak whole yellow pea for minimum 4-5 hrs. I usually soak it overnight. For cooking whole yellow peas, you can use a pressure cooker or any heavy base pot. I prefer a pressure cooker, as it takes significantly less time to cook. I add all my flavorful, colorful veggies to make them beautiful and palatable. You can add any of your favorite vegetables to be eaten raw to ensure more nourishment. I use red onions, cucumber, tomatoes ( cherry/Roma/grape), and chilies for the basic recipe. Sometimes, I add bell peppers, celery, radishes, broccoli, depending on availability. There is no definite measure of added vegetables; add as much you feel. I add roasted sesame seed. In India, Whole yellow pea salad is used as a snack. I love to have it in the morning, and why not? With all the goodness it posses it a perfect candidate to fuel my mornings.
Preparation- 20 mins ( soaking time excluded)
Cook time- 20 mins
Total time 40 mins
Serves- 2
Ingredients:
Whole yellow pea – 1 cup ( raw)
Onions- 1 small
Cucumber- ½ cup ( chopped)
Cherry tomatoes- 4-5 ( halved)
Ginger- ¼ inch (grated)
Green chilies- 1 grated ( optional)
Bell peppers - chopped ( 1/4 cup)
black salt- ¼tsp
Turmeric powder- ½ tsp
Pink Himalayan salt- ½ tsp
Black pepper- 2 ( crushed)
Roasted cumin seeds - 1 tsp. (crushed)
Lemon juice- 1 tbsp.
Cilantro- 1-2 tbsp. ( chopped)
Sesame seeds – 2 tbsp. (roasted)
Directions:
1. Boil soaked Whole yellow pea with turmeric powder and salt in a pressure cooker for one whistle. If you cook peas in a pot, cook it for about 15- 20 mins until it is cooked well. We are looking for well-cooked peas but not mushy.
2. Sieve the residual water. Take out boiled peas in a big bowl.
3. Add all the vegetables, spices, and lemon juice. Mix it nicely.
4. sprinkle sesame seeds.
References:
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