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Whole Yellow Pea Breakfast Salad

Updated: Jun 1, 2022

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:


  1. https://pubmed.ncbi.nlm.nih.gov/22916813/

  2. https://www.researchgate.net/publication/230731683

  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5414455/

  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4234399/

  5. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1287905/nutrients


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