Food & recipes

Yellow Peas: The Amazing Superfood Ingredient

This powerhouse pea can boost your health and is easy to add into tasty weekday meals

In your quest to eat healthier, more sustainable and better-quality foods, do you ever feel a little overwhelmed with all the different fads, diets and health-food hacks? Us too. That’s why it’s fantastic when a superfood like yellow peas comes along to show us that eating well can be as simple as it is delicious.

Never cooked with yellow peas before? No problem. We’re joined by registered nutritional therapy practitioner Eleanor Hoath, to find out how this small but mighty superfood can boost your family’s diet, plus we’ve found some great recipes for you to try. Let’s dive in!

So, what are yellow peas?

Yellow peas are a pulse and part of the legume family. A rich source of vitamins A, B, C, as well as fibre, protein and potassium, they are pale yellow in appearance and have a mild, slightly sweet flavour and a soft, granular texture.

Whole yellow peas have a firm outer shell, whereas split yellow peas have had the shell removed. They are an excellent ingredient for making curries and soups and are even used as an ingredient to make yellow pea pasta!

What is the difference between green and yellow peas?

While both green and yellow peas are healthy and nutritious, the biggest difference is in their flavour.

As Eleanor explains: “Whilst yellow and green peas have similar nutritional value and are cooked in very similar ways, green peas tend to be sweeter in taste whereas yellow peas offer a more savoury and earthy flavour which is why it is best suited to carbohydrate-type meals.”

Are yellow peas the same as chickpeas?

No, they aren’t – although they are similar in texture and appearance. Yellow peas have a lower kcal per 100g and a higher protein and fibre count than chickpeas.

Both are part of the legume family, but the key difference is that chickpeas are a type of bean and yellow peas are… peas!

Are yellow peas a sustainable crop?

Yellow peas are the second most farmed legume crop in the world and have the added benefit, from a farming standpoint, that they also bring nitrogen back into the soil, making them also useful in crop rotation as nitrogen is good for the soil.

Peas also use less water than other crops in rotation, with one study showing peas using 34 mm less water than high water use crops like wheat.

What are the top five health benefits of the yellow pea?

The key nutritional and health benefits of the yellow pea are:

1. High in protein

Yellow peas contain high-quality protein and are a source of iron. It can aid muscle growth, weight loss and heart health. Pea protein also contain essential amino acids that your body cannot create and must get from food.

2. Source of soluble fibre

Soluble fibre is great for you as it draws water straight into your gut, which supports healthy, regular bowel movements. As well as reducing constipation and helping you to feel fuller, soluble fibre can also lower your cholesterol and blood sugar levels.

3. Nutritionally dense with B vitamins and minerals

“Yellow peas are a powerhouse of nutrients providing an abundance of vitamins and minerals,” says nutrition expert Eleanor. As well as vitamins A, B and C, they also provide your body with magnesium, calcium and zinc and potassium.

4. Good source of carbohydrate

This type of carbohydrate has a low glycemic index, meaning yellow peas are great at keeping your blood sugar levels stable while also promoting satiety.

5. A powerful antioxidant

Yellow peas also provide protection of oxidative stress on the body as a powerful antioxidant.

What is pea protein?

“Pea protein is an extract traditionally from split peas, but can be extracted from multiple types of peas such as yellow peas, green peas and edamame” says Eleanor. “There are many foods that have this protein added to them, such as energy bars, protein powders, plant-based burger alternatives and pasta.”

How is yellow pea protein different from other types of protein?

“Yellow pea protein contain essential amino acids, whilst also providing the digestive system with a source of soluble fibre,” says Eleanor. This means it is gentler on your digestive system than other sources of protein.

As well as being a healthy source of plant protein, yellow peas are hypoallergenic, gluten-free and rich in iron.

NUTRITIONIST TIP: It’s a good idea to gradually introduce yellow peas into the diet to avoid the initial bloating of the fibrous density. I often advise my clients soak them overnight to soften them and activate the digestive process for this reason.

What is the relationship between amino acids and proteins?

Amino acids are the building blocks of proteins.

As Eleanor explains: “There are nine essential amino acids which form the basis of the proteins that our bodies do not make on their own, and we must therefore eat within our diet.

“Animal sources of protein usually contain all nine amino acids, whereas plant sources are often low in one or more of those amino acids.” But yellow peas are different.

“Unlike most legumes, yellow pea protein has all the essential amino acids except one,” says Eleanor. “But remember, you should still consume pea protein as one of a variety of protein sources, not as your main source of protein,” she adds.

What is yellow pea fibre?

Yellow pea fibre is a unique plant-based fibre that’s made from yellow pea hulls. It provides a great source of soluble fibre for the body and also has a low glycemic index, so won’t spike your blood sugar.

Why is fibre important?

“Dietary fibre is a type of carbohydrate that plays a vital component in our diet and important for our digestive function” says Eleanor.

“Whilst regulating our bowel movements and keeping things moving, fibre also works to feed the internal microbes that live within our microbiome. These microbes within the microbiome don’t just play a participate in digestion but also are responsible for your immune function, skin health, hormone regulation and mental health.

“The recommended intake for adults in the UK is 30g per day, although most average at reaching 18g daily,” she says.

ZenB’s Yellow Pea Pasta is made from just one single ingredient

What are the best ways to introduce yellow peas to your diet?

“I would advise including yellow peas into the diet because of they are an affordable and easily accessible plant-based ingredient that can easily be included into the diet,” says Eleanor.

Here are some easy ways you can include yellow peas in your diet:

Yellow pea curry

Indian recipes are great for cooking with yellow peas. Combine with classic Indian spices and fresh spinach to make a fragrant yellow pea dhal.

Yellow pea soup

Yellow peas are a fantastic basis for a hearty, healthy soup. Cook with potato, sweetcorn and smoked paprika for a cosy autumn supper.

Yellow pea pasta

Make your family’s favourite Italian classics with yellow pea pasta. Made using just one single ingredient – the mighty yellow pea – ZENB’s Yellow Pea Pasta is full of fibre and potassium and packs 17g of protein per 85g serving. A vegan cupboard essential, ZENB also won a Veggie Award and a Nourish Award in 2021. This pasta alternative is great in many classic recipes, such as Spaghetti alla Puttanesca.

Why is it a good idea to make simple swaps such as switching to yellow pea pasta?

“Switching to yellow pea pasta is a good opportunity to reduce the glycaemic load of meals which can contribute to high blood sugar levels, weight disturbances and digestive upset,” explains Eleanor.

“Yellow pea pasta is also naturally gluten free pasta alternative. Opting for a gluten free alternative can be challenging, as many are often filled with additional fillers and binders than can cause more harm than good to the digestive system. Yellow pea pasta that’s made purely from yellow peas is therefore is a lot easier for the body to digest,” she says.

The bottom line

Yellow peas are a powerful superfood that are nutritionally-rich and a fantastic source of plant-protein.

“I would advise including these into your diet because they are an affordable and easily accessible plant-based ingredient that can easily be included into every day family meals,” Eleanor says.

One easy way to add yellow pea protein to your diet is to switch to ZENB Yellow Pea Pasta. Visit the website for more information and recipes.