Calorie content of fresh and canned peas
This plant was called “Tsar Peas” in Rus' not by chance, since peas are widely used in the diet. It is eaten both raw and used as an ingredient in the preparation of many different dishes - from porridges, soups, noodles and jelly to pea cheese.
In terms of nutritional value, energy boost and fairly low calorie content, peas occupy a leading place among most vegetables. According to many nutritionists, you should eat at least 4 kg of green pot per year.
The calorie content of green peas varies from 81 to 84 kcal. Since fresh green peas contain proteins, vitamins, antioxidants and many beneficial minerals, it is recommended to eat them against the background:
- Hypertension;
- Atherosclerosis;
- Chronic gastritis;
- Diabetes mellitus;
- Obesity;
- Peptic ulcer disease.
These beneficial properties of peas have been known for a long time, and Hippocrates advised eating them as an aid in the treatment of diseases of the cardiovascular system, anemia and goiter.
The low calorie content of green peas and its antioxidant properties, which reduce the likelihood of developing many heart diseases, as well as slowing down the aging process of the body, allow it to be included in the diet of both children and adults.
The calorie content of canned peas is only 55 kcal per 100 g, while it retains all the beneficial properties of fresh beans. In canned form, doctors and nutritionists recommend adding peas to the diet of people with diabetes and diseases of the cardiovascular system.
Also, the low calorie content of canned peas makes it a useful ingredient in many vegetable salads. Traditionally, it is added to Olivier salad and vinaigrette. This allows you to improve the vitamin and mineral composition of these dishes, which is especially useful in the autumn-winter periods.
The benefits of pea microgreens for the body
Microgreens are a pea plant that is in the active growth stage; it brings only benefits and absolutely no harm. When the first leaves appear in the shoots, the maximum amount of microelements and vitamins is concentrated, and pea microgreens are distinguished by a high content of the most important vitamins for humans, A, B, C and E. Microelements have a beneficial effect on the cardiovascular system, protecting the walls of blood vessels from cholesterol plaques and increasing their elasticity.
What is good for the body
The biological value of peas lies in the high percentage of various micro and macroelements. In addition, pea seeds are enriched with various types of organic acids and vitamins, the largest part of which are B vitamins.
Due to its high chemical value, peas have the following therapeutic effects on the body:
- Reduces cholesterol levels.
- Controls the amount of sugar in the blood.
- Promotes the breakdown and synthesis of aminocarboxylic acids.
- Prevents the formation of cancer formations.
- Stimulates the functionality of the digestive and cardiovascular organs.
- Reduces increased swelling.
- It is a potent anthelmintic.
- Helps reduce acidity in the stomach.
- Stimulates growth in adolescents, maintains proper muscle tone.
- Has a beneficial effect on mental abilities.
- Blocks aging processes.
- Normalizes stool.
For men
Peas have a positive effect on the prostate. In turn, this has a beneficial effect on the functioning of the entire genitourinary system. Consumption of the culture can increase potency and stimulate sexual activity. Due to folic acid, it is possible to increase the number and quality of sperm.
Due to its nutritional value and satiety, the product is recommended for strength sports and heavy physical work.
Peas stimulate muscle function and accelerate the growth of muscle mass.
For women
One of the most important components of the product for women is folic acid. This element slows down the aging process of the body and is responsible for the normal condition and functioning of female organs.
Peas have a positive effect on the condition of the skin. This effect can be achieved through comprehensive cleansing of the body and solving various skin problems.
The product is able to saturate the body with vital hemoglobin. This is especially important during the menstrual cycle, when the content of this substance in the blood drops to critical levels.
Peas contain a large amount of vitamins, proteins and amino acids, which makes the product almost indispensable for expectant mothers. The culture allows you to normalize blood pressure and lower cholesterol levels.
Other beneficial properties for expectant mothers:
- Vitamin C helps strengthen the body's defenses;
- folic acid can significantly reduce the risk of developing fetal defects during pregnancy;
- Calcium contained in peas is necessary for the formation and strengthening of the baby’s skeletal system, as well as for improving the condition of the mother’s body.
The product helps you fall asleep more firmly and quickly, fights insomnia and sleep disorders, which are often found in pregnant women.
At the same time, peas belong to the category of heavy foods, as a result of which expectant mothers are not recommended to consume them in dry form. The culture must first be soaked in cool water and washed thoroughly - only after that it becomes suitable for consumption.
A few days before giving birth, expectant mothers should stop taking peas. This is due to the fact that the product causes increased gas formation in the intestines. For the same reason, peas are not recommended for consumption throughout the entire period of breastfeeding.
For children
In terms of protein content, peas are comparable to beef, which makes the product an important component of baby nutrition. At the same time, the protein contained in the culture is quickly absorbed by the child’s body.
Another important ingredient is thiamine. This substance has the following positive effects on the child’s body:
- activates the growth of the child;
- increases appetite;
- accelerates the development of the muscular system;
- saturates the body with energy.
Peas contain significant amounts of vitamin C, which helps strengthen the immune system and protect against respiratory diseases.
Pea porridge is especially useful for schoolchildren. Thanks to its use, it is possible to increase concentration, improve memory and vision.
Can pregnant women eat peas?
Peas are rich in protein, the benefits of which for women expecting the birth of a child have been proven by doctors. Regarding whether pregnant women can eat peas, there is an opinion that the product causes bloating, causing discomfort to the pregnant woman. Only through experience can one determine whether a dish is suitable for a particular person. If the product is well absorbed, its use has a beneficial effect on the body.
Peas bring not only benefits, but also harm to health if you do not follow the cooking recommendations. It is not advisable to consume pea porridge together with dairy products and in quantities of more than 250 g per day. In other cases, the benefits of boiled peas for the body are obvious. 100 grams of porridge contains:
- 15% Daily Value of Biotin;
- 11% nicotinic acid, involved in oxidative processes;
- 12% potassium, which reduces allergic reactions in children;
- a small amount (0.1% of the daily value) contains vitamin A and beta-carotene, which have a beneficial effect on vision and calcium absorption.
Porridge provides protein and fiber needs, normalizes blood glucose levels, and stimulates intestinal motility. In addition, the product is rich in folic acid, which is so necessary for a growing fetus.
Before cooking, peas are soaked in water for several hours.
Benefits of boiled peas
The consumption of this legume has a beneficial effect on the functioning of the cardiovascular system. By adding peas to your diet, you can improve your health: normalize blood pressure and speed up your metabolism. Boiled split peas can fight high cholesterol levels in the blood. The product also has the following beneficial and medicinal properties:
- cleanses the intestines of waste and toxins;
- is an antioxidant;
- improves blood circulation;
- gives strength and energy.
Peas are an antioxidant and have a preventive effect, protecting against thyroid diseases and the occurrence of malignant tumors.
The product has a high content of high-quality protein, which is easily digestible. And how many vitamins boiled peas contain, many representatives of this family cannot compare with it. In addition, the product contains amino acids, fiber, and dietary fiber, which normalize the functioning of the digestive system.
Legumes have a large amount of vitamins: B, A, C, E, PP. As well as minerals, among them: potassium and calcium, selenium, cobalt, manganese and others. The boiled product contains starch, which is formed during the ripening of green peas, which is why green peas have a sweet taste, unlike split peas. The boiled product has beneficial properties, so it should be present in the diet of many people, including vegetarians; peas replace the vitamins that other people get from meat.
When adding additional foods to your diet, you should consider what health benefits and harms they may bring. The beneficial properties of boiled peas are varied. The value of the product lies in its high protein content, comparable to meat. It also contains lysine, a rare amino acid that is a natural antiviral agent.
The product can be called anti-carcinogenic, as it contains selenium. Therefore, boiled split peas protect the body from the penetration of harmful substances and radiation. Legumes also have the properties of reducing the occurrence of cancer, heart attack and hypertension. One of the important possibilities is to resist the aging process of the skin and the human body as a whole.
The arginine content helps relieve spasms and improve blood circulation. Nicotinic acid contained in legumes helps normalize blood cholesterol levels. Fiber normalizes cholesterol levels, and thiamine has a positive effect on brain activity. In addition, boiled peas have low calorie content, but are a good product for gaining muscle mass. It is recommended for use by athletes. Legumes are good for men; they help get rid of prostatitis.
Ethical aspects[edit | edit code]
Pea protein is often used in the nutrition of vegetarian or vegan athletes. Many professional athletes have proven by personal example the ability to obtain excellent results without the use of animal proteins[11].
Vegans and vegetarians strive for a controlled diet that provides a wide and varied selection of plant protein sources. At the same time, from the point of view of athletic performance, protein is also important for them, which causes muscle growth, and, therefore, BCAAs are necessary. Much in the same way that athletes consume whey proteins to get their required amount of BCAAs, vegetarians and vegans can get similar benefits from peas with 18% BCAAs. Given its very high levels of arginine, pea protein is a convenient choice for both vegans and meat eaters.
Harm
Despite all the benefits this product has on the human body, it may not be beneficial for everyone. The amount of boiled pea grains should be reduced for elderly people, pregnant and lactating women, and young children. Large amounts of product may cause increased gas formation. The product also increases the level of uric acid and salt accumulation.
Those who suffer from gout, kidney disease, stones in the body or any intestinal pathologies should not eat dishes with the addition of peas.
Features of pea protein
Protein is obtained from seed peas during the production process, separating the protein from starch, fiber and antinutritional factors that cause discomfort and bloating. Pea protein isolate is absorbed almost completely - 98%, and this is on par with the most bioavailable protein - egg.
Of course, despite this, peas still have an incomplete amino acid composition, far from ideal, which is fully necessary for athletes. At least soy protein is still ahead of it. But peas are the leader in the content of the amino acid arginine (1% more than in soybeans).
Pea protein isolate contains about 90% easily digestible protein; it is this form of protein that vegetarian athletes prefer, since the product is practically devoid of fats and carbohydrates. And this form is devoid of phytoestrogens, which have recently discouraged bodybuilders from taking soy protein.
BZHU pea porridge on water
Pea porridge cooked in water is a highly nutritious dish with low calories and a high content of sugars and proteins.
BJU of pea porridge cooked in water:
- proteins – 6.09 g (29.3%) 9% of the daily value;
- fats – 0.51 g;
- carbohydrates – 14.5 g (682%);
- calorie content – 83.69 kcal.
KBJU of pea porridge varies and depends on additional ingredients:
| Cooking method | BZHU, g | Calories |
| With Chiken | 7/3/10,5 | 93 |
| With fried onions | 4,7/3,7/8,6 | 285 |
| With meat | 9,8/13/12,5 | 200 |
| With added butter | 7/2/23 | 140 |
| With stew | 7,55/4,46/15,29 | 126 |
Effective weight loss
Pea porridge is a very satisfying dish, for this reason you will be full for a long time.
The pea diet is useful for a group of people who suffer from hypertension, anemia, anemia, and a variety of dermatological problems.
However, you should not abuse the diet, because pea porridge can cause flatulence. The diet is also contraindicated for chronic acute diseases of the gastrointestinal tract, diabetes, gout, and so on. When losing weight, alternate pea porridge with buckwheat porridge, prepare dietary soups.
Peas are an excellent means of cleansing the body. It is for this reason that it is very often used in their diet by representatives of the fair sex who want to lose excess weight.
You can take dry peas and soak them in cold water for about 12 hours. After that, pass it through a meat grinder. The weight loss course lasts from 7 to 10 days. The prepared mass should be eaten every day, several tablespoons. Believe me, after a month of this diet, not only will your intestinal function normalize, but you will also lose excess weight.
BZHU pea puree
Pea puree is one of the hearty dishes. Its calorie content can reach 285 kcal depending on the cooking method.
Pea puree with water
- proteins – 8.82 g (25.2%) 13% of the daily value;
- fats – 1.38 g;
- carbohydrates – 24.83 g (70.9%);
- calorie content – 124.36 kcal.
The dish contains a lot of proteins and sugars, which makes it highly nutritious.
Is it possible to eat while losing weight?
Pea puree, whose calorie content is lower when boiled in water, can be included in the diet if you want to lose weight. Since the dish contains vitamins and microelements that contribute to the rejuvenation and healing of the body, we can talk about the benefits of pea puree for weight loss.
The advantage of pea puree is that it quickly saturates the body and quenches hunger.
What are peas
Peas are an annual herbaceous plant belonging to the legume family.
Its fruits are pods with spherical seeds - peas. True, many experts consider green peas to be a vegetable, not a bean. Depending on the structure of the bean valves, shelling and sugar pea varieties are distinguished. The shells of peeling varieties are very hard and inedible. These peas are collected, dried, peeled and polished. Sugar snap peas are often sweeter. Its soft pods can be eaten whole. There are also medium or, in other words, “semi-sugar” varieties of peas, the leaves of which in an unripe state are soft and edible, but as they ripen they become unsuitable for consumption.
Mash
This type of pea is not very well known in Russia, but it is very popular in India and Pakistan. There it is used for pilaf, stews are prepared from it, and various porridges are made, mainly with vegetables, since mung bean is an excellent product for vegetarians, of whom there are many among Indians.
The second name for mung beans is mung beans.
Mung bean can be white or green. It has a nutty flavor. One of the undoubted advantages of peas is that they cook relatively quickly; they do not need to be soaked, like chickpeas or beans. All legumes can provoke flatulence, but mung bean - to a lesser extent.
Mung bean contains 23 g of protein, which is relatively well absorbed. Mung bean also contains calcium and magnesium, phosphorus and potassium, sodium and selenium, iron and copper, B vitamins and fiber.
Peas have an antioxidant effect, strengthens bones, helps remove bad cholesterol, and normalizes blood sugar levels.
Legumes calorie table
© andriigorulko — stock.adobe.com
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Legumes fit perfectly into any diet, especially if you have a desire to eat healthy, observing caloric intake and BJU ratio. The calorie table for legumes will help you create the right nutrition program. Here you will find all kinds of legumes in all states, with or without salt, and even some legume dishes.
| Name | Calorie content, kcal | Proteins, g per 100 g | Fats, g per 100 g | Carbohydrates, g per 100 g |
| Unripe garden bean | 72 | 5,6 | 0,6 | 7,5 |
| Garden bean (faba bean), unripe, boiled, without salt | 62 | 4,8 | 0,5 | 6,5 |
| Garden bean (faba bean), unripe, boiled, with salt | 62 | 4,8 | 0,5 | 10,1 |
| Mung beans (mung beans, golden beans), mature seeds, boiled, no salt | 105 | 7,02 | 0,38 | 11,55 |
| Pigeon peas, mature | 343 | 21,7 | 1,49 | 47,78 |
| Pigeon peas, mature, boiled, no salt | 121 | 6,76 | 0,38 | 16,55 |
| Pigeon peas, ripe, boiled, with salt | 121 | 6,76 | 0,38 | 16,55 |
| Pigeon peas, unripe | 136 | 7,2 | 1,64 | 18,78 |
| Pigeon peas, unripe, cooked, no salt | 111 | 5,96 | 1,36 | 15,29 |
| Pigeon peas, unripe, boiled, with salt | 111 | 5,96 | 1,36 | 15,29 |
| Split peas | 364 | 23,12 | 3,89 | 39,43 |
| Split peas, boiled, without salt | 118 | 8,34 | 0,39 | 12,8 |
| Split peas, boiled, with salt | 116 | 8,34 | 0,39 | 12,21 |
| Peas, cereal | 299 | 23 | 1,6 | 48,1 |
| Green peas, boiled, without salt | 42 | 3,27 | 0,23 | 4,25 |
| Green peas, boiled, with salt | 40 | 3,27 | 0,23 | 3,66 |
| Green peas, frozen, boiled, without salt | 52 | 3,5 | 0,38 | 5,92 |
| Green peas, frozen, boiled, with salt | 50 | 3,5 | 0,38 | 5,33 |
| Green peas, frozen, uncooked | 42 | 2,8 | 0,3 | 4,1 |
| Green peas, fresh | 42 | 2,8 | 0,2 | 4,95 |
| Peas, whole grain | 298 | 20,5 | 2 | 49,5 |
| Peas, sprouted seeds | 124 | 8,8 | 0,68 | 27,11 |
| Peas, sprouted seeds, boiled, no salt | 98 | 7,05 | 0,51 | 17,08 |
| Peas, sprouted seeds, boiled, with salt | 98 | 7,05 | 0,51 | 17,08 |
| Green peas | 81 | 5,42 | 0,4 | 8,75 |
| Green peas with carrots, canned food | 38 | 2,17 | 0,27 | 6,48 |
| Fresh green peas | 73 | 5 | 0,2 | 12,8 |
| Dried green peas | 305 | 35 | 0,4 | 40,5 |
| Green peas, boiled, without salt | 84 | 5,36 | 0,22 | 10,13 |
| Green peas, boiled, with salt | 84 | 5,36 | 0,22 | 10,13 |
| Green peas, frozen | 77 | 5,22 | 0,4 | 9,12 |
| Green peas, frozen, boiled, no salt | 78 | 5,15 | 0,27 | 9,76 |
| Green peas, frozen, boiled, with salt | 78 | 5,15 | 0,27 | 9,76 |
| Green peas, canned | 58 | 3,01 | 0,48 | 7,3 |
| Green peas, canned, no salt | 53 | 3,19 | 0,3 | 6,45 |
| Green peas, canned, no salt, contents without liquid | 69 | 4,42 | 0,35 | 8,48 |
| Green peas, canned, with spices | 50 | 3,09 | 0,27 | 7,25 |
| Green peas, canned, contents without liquid | 68 | 4,47 | 0,8 | 6,46 |
| Green peas, canned, contents without liquid, washed with water | 71 | 4,33 | 0,95 | 11,82 |
| Yokan, adzuki bean jelly (Japanese dessert) | 260 | 3,29 | 0,12 | 60,72 |
| Cow's peas | 343 | 23,85 | 2,07 | 48,94 |
| Cow's peas, mature, boiled, no salt | 117 | 8,13 | 0,71 | 16,72 |
| Cow's peas, mature, boiled, with salt | 117 | 8,13 | 0,71 | 16,72 |
| Cowpeas, leaves | 29 | 4,1 | 0,25 | 4,82 |
| Cowpeas, leaves, boiled, no salt | 22 | 4,67 | 0,1 | 2,8 |
| Cow peas, leaves, boiled, with salt | 22 | 4,67 | 0,1 | 2,8 |
| Cowpeas, young pods with seeds, boiled, without salt | 34 | 2,6 | 0,3 | 7 |
| Cowpeas, young pods with seeds, boiled, with salt | 34 | 2,6 | 0,3 | 7 |
| Cowpeas, young pods with seeds, raw | 44 | 3,3 | 0,3 | 6,2 |
| Winged beans (split peas, square peas), mature | 409 | 29,65 | 16,32 | 15,81 |
| Winged beans (split peas, square peas), mature, cooked, boiled, no salt | 147 | 10,62 | 5,84 | 14,94 |
| Winged beans (split peas, square peas), mature, boiled, with salt | 147 | 10,62 | 5,84 | 14,94 |
| Winged beans (split peas, square peas), tubers, raw | 148 | 11,6 | 0,9 | 28,1 |
| Winged beans (split peas, square peas), leaves, raw | 74 | 5,85 | 1,1 | 14,1 |
| Winged beans (split peas, square peas), unripe | 49 | 6,95 | 0,87 | 4,31 |
| Winged beans (split peas, square peas), unripe, cooked, no salt | 38 | 5,31 | 0,66 | 3,21 |
| Winged beans (split peas, square peas), unripe, cooked, with salt | 37 | 5,31 | 0,66 | 3,21 |
| Yellow corn, canned, washed with water | 64 | 2,18 | 1,43 | 11,32 |
| Fordhoek lima beans, unripe, frozen | 106 | 6,4 | 0,35 | 14,33 |
| Fordhoek lima beans, unripe, frozen, cooked without salt | 103 | 6,07 | 0,34 | 14,02 |
| Fordhoek lima beans, unripe, frozen, boiled with salt | 103 | 6,07 | 0,34 | 14,02 |
| Lima beans, large, mature | 338 | 21,46 | 0,69 | 44,38 |
| Lima beans, large, mature, cooked, no salt | 115 | 7,8 | 0,38 | 13,88 |
| Lima beans, large, mature, cooked, with salt | 115 | 7,8 | 0,38 | 13,88 |
| Lima beans, large, mature, canned | 79 | 4,93 | 0,17 | 10,11 |
| Lima beans, small, mature | 335 | 20,62 | 0,93 | 42,23 |
| Lima beans, small, mature, cooked, no salt | 126 | 8,04 | 0,38 | 15,61 |
| Lima beans, small, mature, boiled, with salt | 126 | 8,04 | 0,38 | 15,61 |
| Lima beans, small, unripe, frozen | 132 | 7,59 | 0,44 | 19,14 |
| Lima beans, small, unripe, frozen, cooked, unsalted | 105 | 6,65 | 0,3 | 14,65 |
| Lima beans, small, unripe, frozen, cooked, salted | 105 | 6,65 | 0,3 | 14,65 |
| Lima beans, unripe | 113 | 6,84 | 0,86 | 15,27 |
| Lima beans, unripe, cooked, no salt | 123 | 6,81 | 0,32 | 18,24 |
| Lima beans, unripe, cooked, with salt | 123 | 6,81 | 0,32 | 18,34 |
| Lima beans, unripe, canned | 71 | 4,07 | 0,29 | 9,73 |
| Lima beans, unripe, canned, no salt | 71 | 4,07 | 0,29 | 9,73 |
| Lobia (hyacinth beans, Egyptian beans) mature | 344 | 23,9 | 1,69 | 35,14 |
| Lobia (hyacinth beans, Egyptian beans) ripe boiled, without salt | 117 | 8,14 | 0,58 | 20,69 |
| Lobia (hyacinth beans, Egyptian beans) ripe boiled, with salt | 117 | 8,14 | 0,58 | 20,7 |
| Lobia (hyacinth beans, Egyptian beans) unripe | 46 | 2,1 | 0,2 | 5,89 |
| Lobia (hyacinth beans, Egyptian beans) unripe, boiled, no salt | 50 | 2,95 | 0,27 | 9,2 |
| Lobia (hyacinth beans, Egyptian beans) unripe, boiled, with salt | 50 | 2,95 | 0,27 | 9,2 |
| Lupine (wolf bean), mature seeds | 371 | 36,17 | 9,74 | 21,47 |
| Lupine (wolf bean), mature seeds, boiled, no salt | 119 | 15,57 | 2,92 | 7,08 |
| Lupine (wolf bean), mature seeds, boiled, with salt | 116 | 15,57 | 2,92 | 6,49 |
| Mung beans | 300 | 23,5 | 2 | 46 |
| Mung beans | 347 | 23,86 | 1,15 | 46,32 |
| Mung beans (mung beans) sprouted seeds, boiled, with salt | 19 | 2,03 | 0,09 | 2,8 |
| Mung beans (mung beans) sprouted seeds, canned, dry product without marinade | 12 | 1,4 | 0,06 | 1,34 |
| Mung beans (mung beans), boiled, with ext. salt | 105 | 7,02 | 0,38 | 11,55 |
| Mung beans, sprouted, boiled, no salt | 21 | 2,03 | 0,09 | 3,39 |
| Mung beans, sprouted, fried | 50 | 4,3 | 0,21 | 8,69 |
| Mung beans, sprouted, raw | 30 | 3,04 | 0,18 | 4,14 |
| Red mung bean (Adzuki bean), mature seeds | 329 | 19,87 | 0,53 | 50,2 |
| Red mung beans (Adzuki beans), mature seeds, boiled, no salt | 128 | 7,52 | 0,1 | 17,47 |
| Red mung beans (Adzuki beans), mature seeds, boiled, with salt | 128 | 7,52 | 0,1 | 17,47 |
| Red mung beans (Adzuki beans), mature seeds, canned, sweetened | 237 | 3,8 | 0,03 | 55,01 |
| Black mung bean (Urd, or Mai) | 341 | 25,21 | 1,64 | 40,69 |
| Black mung bean (Urd or Mai), boiled, without salt | 105 | 7,54 | 0,55 | 11,94 |
| Miso | 198 | 12,79 | 6,01 | 19,97 |
| Natto (fermented soybeans) | 211 | 19,4 | 11 | 7,28 |
| Chickpeas (chickpeas) | 378 | 20,47 | 6,04 | 50,75 |
| Chickpeas (chickpeas) | 309 | 20,1 | 4,32 | 46,16 |
| Chickpeas (chickpeas), boiled, without salt | 164 | 8,86 | 2,59 | 19,82 |
| Chickpeas (chickpeas), boiled, with salt | 164 | 8,86 | 2,59 | 19,82 |
| Chickpeas (chickpeas), canned | 88 | 4,92 | 1,95 | 9,09 |
| Chickpeas (chickpeas), canned, rinsed with water | 138 | 7,04 | 2,47 | 16,57 |
| Chickpeas (chickpeas), canned, reduced sodium | 88 | 4,92 | 1,95 | 9,09 |
| Chickpeas (chickpeas), canned, contents without liquid | 139 | 7,05 | 2,77 | 16,13 |
| Chickpea flour | 387 | 22,39 | 6,69 | 47,02 |
| Mixed legumes (corn, lima beans, peas, green beans, carrots), canned, no salt added | 37 | 1,4 | 0,2 | 4,21 |
| Soy vermicelli | 331 | 0,1 | 0,1 | 78,42 |
| Undefatted soy flour | 385 | 36,5 | 18,6 | 17,9 |
| Soy flour, defatted | 291 | 48,9 | 1 | 21,7 |
| Soy flour, non-defatted, toasted | 439 | 38,09 | 21,86 | 20,68 |
| Soy flour, non-defatted, raw | 434 | 37,81 | 20,65 | 22,32 |
| Soy flour, low fat | 372 | 49,81 | 8,9 | 14,63 |
| Soy flour, defatted | 327 | 51,46 | 1,22 | 16,42 |
| Soy flour, semi-defatted | 334 | 43 | 9,5 | 19,1 |
| Soy milk, low fat, with calcium, vitamin A and D | 43 | 1,65 | 0,62 | 6,4 |
| Soy milk, natural and vanilla, light, unsweetened, with calcium, vitamin A and D | 34 | 2,62 | 0,85 | 3,25 |
| Soy milk, natural and vanilla, light, with calcium, vitamin A and D | 30 | 2,38 | 0,77 | 3,21 |
| Soy milk, natural and vanilla, unfortified | 54 | 3,27 | 1,75 | 5,68 |
| Soy milk, natural and vanilla, with calcium, vitamin A and D | 43 | 2,6 | 1,47 | 4,72 |
| Soy milk, unsweetened, with calcium, vitamin A and D | 33 | 2,86 | 1,61 | 1,24 |
| Soy milk, skim, with calcium, vitamin A and D | 28 | 2,47 | 0,04 | 3,94 |
| Soy milk fortified (vitamins A, C. E, D, B1, B6, PP, potassium, calcium) | 45 | 2,94 | 1,99 | 3,05 |
| Soy milk, chocolate and other flavors, light, with calcium, vitamin A and D | 47 | 2,1 | 0,64 | 7,54 |
| Soy milk, chocolate, unfortified | 63 | 2,26 | 1,53 | 9,55 |
| Soy milk, chocolate, skim, with calcium, vitamin A and D | 44 | 2,47 | 0,04 | 8,31 |
| Soy milk, chocolate, with calcium, vitamin A and D | 63 | 2,26 | 1,53 | 9,55 |
| Soybeans, green | 147 | 12,95 | 6,8 | 6,85 |
| Soybeans, green, cooked, no salt | 141 | 12,35 | 6,4 | 6,85 |
| Soybeans, green, boiled, with salt | 141 | 12,35 | 6,4 | 6,85 |
| Soybeans, mature | 446 | 36,49 | 19,94 | 20,86 |
| Soybeans, mature, boiled, without extras. salt | 172 | 18,21 | 8,97 | 2,36 |
| Soybeans, mature, boiled, with salt | 172 | 18,21 | 8,97 | 2,36 |
| Soybeans, mature, roasted without oil | 449 | 43,32 | 21,62 | 20,88 |
| Soybeans, mature, roasted, no salt | 469 | 38,55 | 25,4 | 12,52 |
| Soybeans, mature, roasted, with salt | 469 | 38,55 | 25,4 | 12,52 |
| Soybeans, ripe sprouted seeds, roasted | 125 | 13,1 | 7,1 | 8,6 |
| Soybeans, ripe sprouted seeds, roasted, with salt | 125 | 13,1 | 7,1 | 8,6 |
| Soybeans, ripe sprouted seeds, steamed | 81 | 8,47 | 4,45 | 5,73 |
| Soybeans, ripe sprouted seeds, steamed, with salt | 81 | 8,47 | 4,45 | 5,73 |
| Soybeans, ripe sprouted seeds, raw | 122 | 13,09 | 6,7 | 8,47 |
| Soybean cake, defatted | 337 | 49,2 | 2,39 | 35,89 |
| Soy Protein Isolate | 335 | 88,32 | 3,39 | 0 |
| Soy protein concentrate, alcohol extraction technology | 328 | 63,63 | 0,46 | 19,91 |
| Bean curd | 151 | 12,5 | 8,1 | 6,9 |
| Soybean, grain | 364 | 36,7 | 17,8 | 17,3 |
| Cowpea beans | 47 | 2,8 | 0,4 | 8,35 |
| Cowpea beans, boiled, without salt | 47 | 2,53 | 0,1 | 9,18 |
| Cowpea beans, boiled, with salt | 47 | 2,53 | 0,1 | 9,17 |
| Cowpea bean, mature seeds | 347 | 24,33 | 1,31 | 50,91 |
| Cowpea beans, mature seeds, boiled with salt | 118 | 8,29 | 0,45 | 17,29 |
| Cowpea beans, mature seeds, boiled, no salt | 118 | 8,29 | 0,45 | 17,29 |
| Sandwich spread, meat substitute | 149 | 8 | 9 | 5,7 |
| Succotash (corn and lima bean mixture), cooked, no salt | 115 | 5,07 | 0,8 | 19,88 |
| Succotash (corn and lima bean mixture), cooked, with salt | 111 | 5,07 | 0,8 | 24,37 |
| Succotash (corn and lima bean mixture), frozen | 93 | 4,31 | 0,89 | 15,94 |
| Succotash (corn and lima bean mixture), frozen, cooked, no salt | 93 | 4,31 | 0,89 | 15,85 |
| Succotash (corn and lima bean mixture), frozen, cooked, with salt | 93 | 4,31 | 0,89 | 15,85 |
| Succotash (corn and lima bean mixture), with crushed corn zarns, canned | 77 | 2,64 | 0,54 | 14,61 |
| Succotash (corn and lima bean mixture), with whole corn, canned | 63 | 2,6 | 0,49 | 11,38 |
| Succotash (corn and lima bean mixture), raw | 99 | 5,03 | 1,02 | 15,79 |
| Tempe | 192 | 20,29 | 10,8 | 7,64 |
| Tempeh, cooked | 195 | 19,91 | 11,38 | 7,62 |
| Homemade falafel | 333 | 13,31 | 17,8 | 31,84 |
| Bean broth from stewed kidney beans | 47 | 1,8 | 3,2 | 2,7 |
| White beans (great northern beans), mature | 339 | 21,86 | 1,14 | 42,17 |
| White beans (great northern beans), mature, cooked, no salt | 118 | 8,33 | 0,45 | 14,09 |
| White beans (great northern beans), mature, boiled, with salt | 118 | 8,33 | 0,45 | 14,09 |
| White beans (great northern beans), mature, canned | 114 | 7,37 | 0,39 | 16,12 |
| White Beans (Great Northern Beans), Mature, Canned, Reduced Sodium | 114 | 7,37 | 0,39 | 16,12 |
| Navy white beans, mature seeds | 337 | 22,33 | 1,5 | 45,45 |
| Navy white beans, mature seeds, boiled, without extras. salt | 140 | 8,23 | 0,62 | 15,55 |
| Navy white beans, mature seeds, boiled, with ext. salt | 140 | 8,23 | 0,62 | 15,55 |
| Navy white beans, mature seeds, canned | 113 | 7,53 | 0,43 | 15,35 |
| Navy white beans, sprouted | 67 | 6,15 | 0,7 | 13,05 |
| Navy white beans, sprouted, boiled without salt | 78 | 7,07 | 0,81 | 15,01 |
| Navy white beans, sprouted, boiled with salt | 78 | 7,07 | 0,81 | 15,01 |
| White beans, mature seeds | 333 | 23,36 | 0,85 | 45,07 |
| White beans, mature seeds, boiled, no salt | 139 | 9,73 | 0,35 | 18,79 |
| White beans, mature seeds, boiled, with salt | 139 | 9,73 | 0,35 | 18,79 |
| White beans, mature seeds, canned | 114 | 7,26 | 0,29 | 16,4 |
| White beans, small, mature seeds | 336 | 21,11 | 1,18 | 37,35 |
| White beans, small, mature seeds, boiled, no salt | 142 | 8,97 | 0,64 | 15,41 |
| White beans, small, mature seeds, boiled, with salt | 142 | 8,97 | 0,64 | 15,41 |
| Yellow beans, mature seeds | 345 | 22 | 2,6 | 35,6 |
| Yellow beans, mature seeds, boiled, no salt | 144 | 9,16 | 1,08 | 14,88 |
| Yellow beans, mature seeds, boiled, with salt | 144 | 9,16 | 1,08 | 14,88 |
| Kidney beans, red, mature | 337 | 22,53 | 1,06 | 46,09 |
| Kidney beans, red, mature, boiled without salt | 127 | 8,67 | 0,5 | 15,4 |
| Kidney beans, red, mature, boiled with salt | 127 | 8,67 | 0,5 | 15,4 |
| Kidney beans, red, mature, canned | 81 | 5,22 | 0,36 | 10,53 |
| Kidney beans, red, mature, canned, low sodium | 81 | 5,22 | 0,36 | 9,53 |
| Kidney beans, red, mature, canned, contents without liquid | 124 | 7,98 | 1,05 | 15,99 |
| Kidney beans, red, mature, canned, contents without liquid, washed with water | 121 | 8,12 | 0,93 | 14,8 |
| Kidney beans, red, Californian, mature, boiled, no extra. salt | 124 | 9,13 | 0,09 | 13,11 |
| Kidney beans, red, Californian, mature, boiled, with extra. salt | 124 | 9,13 | 0,09 | 13,11 |
| Kidney beans, red, Californian, mature, raw | 330 | 24,37 | 0,25 | 34,9 |
| Kidney beans, red, royal, mature | 329 | 25,33 | 0,45 | 33,43 |
| Kidney beans, red, king, mature, boiled, without extras. salt | 123 | 9,49 | 0,17 | 12,55 |
| Kidney beans, red, royal, mature, boiled, with extra. salt | 123 | 9,49 | 0,17 | 12,55 |
| Kidney beans, all types, mature | 333 | 23,58 | 0,83 | 35,11 |
| Kidney beans, all types, mature, boiled, no salt | 127 | 8,67 | 0,5 | 16,4 |
| Kidney beans, all types, mature, boiled, with salt | 127 | 8,67 | 0,5 | 16,4 |
| Kidney beans, all types, mature, canned | 84 | 5,22 | 0,6 | 10,2 |
| Kidney beans, sprouted | 29 | 4,2 | 0,5 | 4,1 |
| Kidney beans, sprouted, boiled without salt | 33 | 4,83 | 0,58 | 4,72 |
| Kidney beans, sprouted, boiled with salt | 33 | 4,83 | 0,58 | 4,72 |
| Cranberry beans (Roman beans, borlotti), mature seeds | 335 | 23,03 | 1,23 | 35,35 |
| Cranberry beans (Roman beans, borlotti), mature seeds, boiled, no salt | 136 | 9,34 | 0,46 | 15,86 |
| Cranberry beans (Roman beans, borlotti), mature seeds, boiled, with salt | 136 | 9,34 | 0,46 | 15,86 |
| Cranberry beans (Roman beans, borlotti), mature seeds, canned | 83 | 5,54 | 0,28 | 8,82 |
| Mothbeans | 343 | 22,94 | 1,61 | 61,52 |
| Mothbeans, boiled, no salt | 117 | 7,81 | 0,55 | 20,96 |
| Mothbeans, boiled, with salt | 117 | 7,81 | 0,55 | 20,96 |
| Pinto beans (variegated), mature | 347 | 21,42 | 1,23 | 47,05 |
| Pinto beans (variegated), mature, cooked, no salt | 143 | 9,01 | 0,65 | 17,22 |
| Pinto beans (variegated), mature, cooked, with salt | 143 | 9,01 | 0,65 | 17,22 |
| Pinto beans (variegated), mature, canned | 82 | 4,6 | 0,56 | 10,58 |
| Pinto beans (variegated), mature, canned, reduced salt | 82 | 4,6 | 0,56 | 10,58 |
| Pinto beans (variegated), mature, canned, contents drained, rinsed with water | 117 | 7,04 | 0,97 | 20,77 |
| Pinto beans (variegated), mature sprouted seeds | 62 | 5,25 | 0,9 | 11,6 |
| Pinto beans (variegated), mature sprouted seeds, cooked, no salt | 22 | 1,86 | 0,32 | 4,1 |
| Pinto beans (variegated), mature sprouted seeds, cooked, with salt | 20 | 1,86 | 0,32 | 3,5 |
| Pinto beans (variegated), canned, contents drained | 114 | 6,99 | 0,9 | 14,72 |
| Pinto beans (variegated), immature seeds, frozen | 170 | 9,8 | 0,5 | 26,8 |
| Pinto beans, unripe seeds, frozen, cooked, unsalted | 162 | 9,31 | 0,48 | 25,47 |
| Pinto beans, unripe seeds, frozen, cooked, salted | 162 | 9,31 | 0,48 | 25,47 |
| Pink beans, mature seeds | 343 | 20,96 | 1,13 | 51,49 |
| Pink beans, mature seeds, boiled, no salt | 149 | 9,06 | 0,49 | 22,61 |
| Pink beans, mature seeds, boiled, with salt | 149 | 9,06 | 0,49 | 22,61 |
| Green beans | 23 | 2,5 | 0,3 | 3 |
| Shelly beans, canned | 30 | 1,76 | 0,19 | 2,79 |
| Green beans, yellow | 31 | 1,82 | 0,12 | 3,73 |
| Green beans, yellow, boiled, without salt | 35 | 1,89 | 0,28 | 4,58 |
| Green beans, yellow, boiled, with salt | 35 | 1,89 | 0,28 | 4,58 |
| Green beans, yellow, frozen | 33 | 1,8 | 0,21 | 4,78 |
| Green beans, yellow, frozen, boiled, no salt | 28 | 1,49 | 0,17 | 3,45 |
| Green beans, yellow, frozen, boiled, with salt | 28 | 1,49 | 0,17 | 3,45 |
| Green beans, yellow, canned | 15 | 0,8 | 0,1 | 2 |
| Green beans, yellow, canned, no salt | 15 | 0,8 | 0,1 | 2 |
| Green beans | 31 | 1,83 | 0,22 | 4,27 |
| Green beans, green, boiled, no salt | 35 | 1,89 | 0,28 | 4,68 |
| Green beans, green, boiled, frozen, no salt | 28 | 1,49 | 0,17 | 3,45 |
| Green beans, green, boiled, with salt | 35 | 1,89 | 0,28 | 4,68 |
| Green beans, frozen | 33 | 1,79 | 0,21 | 4,94 |
| Green beans, green, frozen, boiled, with salt | 28 | 1,49 | 0,17 | 3,45 |
| Green beans, green, frozen, microwaved | 33 | 1,98 | 0,41 | 3,58 |
| Green beans, canned | 15 | 0,72 | 0,17 | 1,77 |
| Green beans, green, canned, no salt | 15 | 0,8 | 0,1 | 2 |
| Green beans, green, canned, no salt, contents without liquid | 22 | 1,12 | 0,46 | 2,42 |
| Green beans, canned, contents without liquid | 21 | 1,05 | 0,41 | 2,29 |
| Green beans, microwaved | 33 | 2,31 | 0,5 | 3,01 |
| Green beans, canned, no salt, contents without liquid | 20 | 1,15 | 0,1 | 3,2 |
| Green beans, canned, with spices | 16 | 0,83 | 0,2 | 1,99 |
| Green beans, canned, contents without liquid | 20 | 1,15 | 0,1 | 3,2 |
| Green beans. Canned food | 16 | 1,2 | 0,1 | 2,4 |
| Fava beans | 341 | 26,12 | 1,53 | 33,29 |
| Fava beans, cooked, no salt | 110 | 7,6 | 0,4 | 14,25 |
| Fava beans, boiled, with salt | 110 | 7,6 | 0,4 | 14,25 |
| Fava beans, canned | 71 | 5,47 | 0,22 | 8,71 |
| French beans, mature seeds, boiled, without salt | 129 | 7,05 | 0,76 | 14,62 |
| French beans, mature seeds, boiled, with salt | 129 | 7,05 | 0,76 | 14,62 |
| French beans, mature seeds, raw | 343 | 18,81 | 2,02 | 38,91 |
| Black turtle bean, mature seeds | 339 | 21,25 | 0,9 | 47,75 |
| Black turtle beans, mature seeds, boiled without salt | 130 | 8,18 | 0,35 | 16,05 |
| Black turtle beans, mature seeds, boiled with salt | 130 | 8,18 | 0,35 | 16,05 |
| Black turtle beans, mature seeds, canned | 91 | 6,03 | 0,29 | 9,65 |
| Black beans, mature seeds | 341 | 21,6 | 1,42 | 46,86 |
| Black beans, mature seeds, boiled, no salt | 132 | 8,86 | 0,54 | 15,01 |
| Black beans, mature seeds, boiled, with salt | 132 | 8,86 | 0,54 | 15,01 |
| Black beans, mature seeds, canned, reduced sodium | 91 | 6,03 | 0,29 | 9,65 |
| Black eye beans (cow peas, cowpeas), mature | 336 | 23,52 | 1,26 | 49,43 |
| Black eye beans (cow peas, cowpeas), mature, boiled, no salt | 116 | 7,73 | 0,53 | 14,26 |
| Black eye beans (cow peas, cowpeas), mature, boiled, with salt | 116 | 7,73 | 0,53 | 14,26 |
| Black eye beans (cow peas, cowpeas), mature, canned | 77 | 4,74 | 0,55 | 10,33 |
| Black eye beans (cow peas, cowpeas), mature, canned with pork | 83 | 2,74 | 1,6 | 13,23 |
| Black eye beans (cow peas, cowpeas), unripe, cooked | 90 | 2,95 | 0,35 | 13,83 |
| Black eye beans (cow peas, cowpeas), unripe, cooked, no salt | 97 | 3,17 | 0,38 | 15,32 |
| Black eye beans (cow peas, cowpeas), unripe, boiled, with salt | 94 | 3,17 | 0,38 | 14,73 |
| Black eye beans (cow peas, cowpeas), unripe, frozen | 139 | 8,98 | 0,7 | 20,13 |
| Black eye beans (cow peas, cowpeas), unripe, frozen, cooked, no salt | 132 | 8,49 | 0,66 | 17,36 |
| Black eye beans (cow peas, cowpeas), unripe, frozen, cooked, with salt | 131 | 8,49 | 0,66 | 17,1 |
| Baked beans, homemade | 155 | 5,54 | 5,15 | 16,13 |
| Beans, baked, canned, regular or vegetarian | 94 | 4,75 | 0,37 | 17,04 |
| Beans, baked, canned, with beef | 121 | 6,38 | 3,45 | 16,91 |
| Beans, baked, canned, with sausages | 142 | 6,75 | 6,57 | 8,49 |
| Beans, baked, canned, with pork | 106 | 5,19 | 1,55 | 14,49 |
| Beans, baked, canned, with pork, with tomato sauce | 94 | 5,15 | 0,93 | 14,69 |
| Beans, baked, canned, with pork, with sweet sauce | 105 | 4,52 | 0,89 | 17,17 |
| Beans, grain | 298 | 21 | 2 | 47 |
| Beans, chili, BBQ, cooked, ranch style | 97 | 5 | 1 | 12,7 |
| Lentils | 352 | 24,63 | 1,06 | 52,65 |
| Sprouted lentils, boiled, without salt | 101 | 8,8 | 0,45 | 21,25 |
| Sprouted lentils, fried, with salt | 101 | 8,8 | 0,45 | 21,25 |
| Lentils, sprouted, raw | 106 | 8,96 | 0,55 | 22,14 |
| Lentils, grain | 295 | 24 | 1,5 | 46,3 |
| Lentils, mature seeds, boiled, no salt | 116 | 9,02 | 0,38 | 12,23 |
| Lentils, mature seeds, boiled, with salt | 114 | 9,02 | 0,38 | 11,64 |
| Lentils, pink | 358 | 23,91 | 2,17 | 52,3 |
| Chili and beans, canned | 103 | 6,12 | 3,76 | 9,94 |
| China | 286 | 24,4 | 2,2 | 41,3 |
| Edamame, boiled soybeans in pods, frozen, uncooked | 109 | 11,22 | 4,73 | 2,81 |
| Edamame, boiled soybeans in pods, frozen, cooked | 121 | 11,91 | 5,2 | 3,71 |
You can download the full table here.
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Author Ivan Tungusov
Project expert. Training experience - 12 years. A good theoretical basis on the training process and proper nutrition, which I am happy to put into practice. Need a recommendation? This is for me 
Editorial team cross.expert
Soybeans
It contains the most protein of all legumes: up to 30 g per 100 g of product. So it is soy that will help provide a varied diet during Lent. They make a kind of vegetable cheese (tofu) from it, there is soy sour cream, milk, even meat. But you should not overuse soy, as it can have a negative effect on the thyroid gland.
Consumption rate[edit | edit code]
According to the Vegetarian Resource Group, plant protein requirements for vegetarian athletes range from 0.36 to 0.86 grams per kilogram of body weight [9]. Renowned sports nutrition expert Dr. Ralph Yaeger, a researcher at the International Society of Sports Nutrition, believes that the upper limit is even higher - up to 2 g per kilogram of body weight, especially when it comes to powerlifters, bodybuilders, or sports where requires maximum endurance and requires intensive training[10].
With such high consumption levels of pea protein, the quality of its purification during production becomes very important, since legume antinutritional factors (trypsin inhibitor, oligosugars) can cause digestive discomfort. This is why when choosing a brand of pea protein, you should give preference to reputable brands.
Contraindications
But, despite the usefulness of the product, pea dishes should be excluded from the menu or significantly reduced their consumption if there are the following problems:
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- predisposition to stone formation;
- gout;
- circulatory disorders;
- exacerbation of cholecystitis, kidney disease;
- diseases of the stomach and duodenum.
The vegetable contains a high percentage of purines. The substances cause the development of gout and also increase the level of uric acid in the blood.
It is recommended to include pea puree in children's menus after the child is three years old. Although the product is especially useful in old age, you should not overuse porridge. It can increase gas formation, causing pain in the intestines.
Peas are a healthy product that provides a person with essential vitamins and minerals. The low calorie content allows the dishes to be used in the diet of a person losing weight.
At what age can you give peas to a child?
Pea puree or soup is often found in the children's menu of kindergartens and schools. At what age can a child be given peas depends on how the baby’s body accepts the new product. Whole boiled peas should not be given to a baby under 1 year of age; the benefits and harms to the child’s body are equally evident. In a homogenized form (puree, puree soup), complementary feeding is carried out from 9-10 months, a teaspoon at a time.
The gastrointestinal tract of a child is more sensitive than that of adults. In order for pea puree to be beneficial, you must first check the body’s reaction to the new product.
First, you should give 1-2 tablespoons of pea puree for testing, gradually increasing the portion. This will make it easier to understand at what age peas can be given to children. If the baby eats puree with pleasure, after a year he is given pea soup with vegetable broth, and from 2 years old - porridge.
How to reduce the energy value of a dish?
Pea puree is a dish that is prepared mainly in water with the addition of butter and salt. For people who are on a diet, there are some restrictions in preparing the dish to reduce its nutritional value.
The calorie content of the product can be reduced in the following ways:
- for cooking, you must choose frozen peas; after heat treatment, their calorie content will not exceed 33 kcal;
- if you cook peas with the addition of lean meat, the calorie content will be 50 kcal;
- Also, do not fry for pureed pea soup.
Potential Side Effects
Pea protein is generally well tolerated and has very few side effects.
Since it is made by isolating pea protein, it contains relatively low amounts of fiber and does not tend to cause gas or bloating like whole peas do in some people.
However, pea protein powder can contain relatively high amounts of sodium, ranging from 110-390 mg per serving.
Therefore, people on a sodium-restricted diet should take this fact into account.
Summary:
Pea protein powder is generally well tolerated and has few side effects. However, it may contain relatively high amounts of sodium.
Where to look and how to eat green peas
Green peas are easy to find in most supermarkets. It is sold fresh, frozen or canned.
Typically, peas are used in more interesting ways than just as a garnish. Green peas can truly be an incredibly versatile dietary ingredient. It can be added to salad, soup, omelet, pasta or rice, and even baked goods.
Because of their mild, slightly sweet taste, green peas are sometimes used in desserts. Peas can be added to cookies, cakes, muffins and puddings to balance out the sickly sweet taste of other ingredients.
From the history of peas
Modern varieties of this plant are believed to be descended from peas, which were native to Central Asia and Europe. This product has been consumed since prehistoric times - its fossilized remains were found by archaeologists during excavations in Switzerland. Peas are mentioned in the Bible and were highly valued by ancient civilizations.
Peas were brought to Russia in ancient times. In the 6th century, more delicate varieties of these beans appeared, and people began to consume them fresh. Peas came to the United States shortly after colonists settled in this country. The plant was grown for household use. Mass cultivation of peas as a field crop began only in the 18th century.
In the 19th century, during the early development of genetics, peas played a very important role. The basic laws of inheritance of traits were discovered by Gregor Mendel as a result of research carried out on this plant.
Today, the largest commercial producers of dried peas are Russia, France, China and Denmark.
How to preserve for the winter at home
For canning peas you will need the following ingredients:
- granulated sugar – 120 g;
- salt – 100 g;
- 75 ml vinegar 9%;
- water;
- 3 kg of green peas.
Canning:
- Carefully sort and peel the peas. Wash the grains thoroughly and soak in water. The water level should completely cover all the peas.
- Ingredients such as vinegar, sugar and salt must be added to the water.
- Let it cook for half an hour after boiling.
- After the time has passed, place the peas in sterile jars and fill them with the water in which they were boiled.
- The jars must be placed in boiling water and cooked for about 30 minutes.
- Roll up the jars with sterile lids.
- Cover with a towel and let cool completely.
Does the product still have benefits after preservation?
Green peas that have undergone the preservation process have the least benefit. To prevent it from becoming a “dummy” at all, the product is pasteurized exclusively at a temperature of +130 degrees (no higher!).
If it was properly preserved, then green peas will help:
- reduce blood sugar and “bad” cholesterol levels;
- speed up the process of cleansing the body in case of poisoning;
- improve the condition of weakened kidneys (for example, as a result of illness, excessive stress, long-term use of medications);
- get full quickly with minimal calories and maintain your energy;
- quickly eliminate hangover syndrome.
Fresh green peas can be eaten even every day. For example, adding a handful of it to a salad. Be careful with canned ones. Especially if you lead a sedentary lifestyle or are prone to urolithiasis.
How it is used in dietetics and for weight loss
Dried peas are very often used as a dietary product. Some weight loss products are even made based on it. But even at home, you can easily lose weight by consuming this product. To do this, you need to soak the peas in water and leave for at least ten hours. Then grind through a meat grinder and eat as a main meal. This paste can also be added to salads, soups and vegetable purees.
But the dietary properties of canned peas are not so high. But we cannot help but say that such peas tend to saturate the body quickly and for a long time. Therefore, if you eat a couple of tablespoons of canned peas when losing weight, you can get rid of the feeling of hunger for a long time.
How to eat peas without harm to health
Flatulence and sharp abdominal pain are often attributed to pea dishes. This is due to the presence of substances in it that are not absorbed by our digestive system. Therefore, it is recommended to pre-soak the product for 2-3 hours before cooking, both whole kernels and halves. Indigestible substances are partially infiltrated into the water.
How to cook properly
The vitamins contained in peas are needed by both adults and children. However, you need to cook porridge in compliance with certain rules. A properly prepared dish does not cause flatulence or abdominal discomfort. To do this you need:
- First, dry peas are washed in water; it is advisable to change the liquid 2-3 times so that the product brings benefits to the body and not harm.
- The washed product is filled with water.
- To avoid intestinal irritation and flatulence, peas are soaked in water. You can leave it overnight.
- The pan is placed on medium heat, after boiling, cook for 60-120 minutes, covering with a lid over low heat.
Peas require periodic stirring during cooking.
What is better to eat with and how often
Before you start using pea puree regularly, find out why it is useful and what to eat it with. Pea dishes are perfectly complemented by roasted vegetables, cabbage salad, and cheese salad. These high-calorie side dishes are consumed no more than 1-2 times a week. Every day you can supplement the porridge or puree with stewed wild mushrooms and champignons, bacon, chicken breast, boiled beef, and tomato and onion salad.
Delicious pea puree recipes
To make pea puree tasty, you need to take into account the general recommendations for preparing this dish:
- peas must be washed 6 times before cooking;
- only dried beans are suitable for making porridge and puree;
- soaking peas should not last more than 12 hours, as the product will become hard;
- when soaking water, it is necessary to pour 2-3 cm more water, since the peas will increase in size;
- It is better to salt the dish at the end of cooking;
- the pan should not be covered with a lid during cooking;
- if the water has boiled away, you need to add the same amount of boiling water, not cold liquid.
With lard
For preparation you need the following ingredients:
- peas – 400 g;
- lard – 200 g;
- medium-sized onion – 4 pcs.;
- dill – 30 g;
- water or broth - 4 tbsp;
- salt - to taste.
Step-by-step cooking process:
- First, rinse the peas until the water runs clear. Next, the product should be soaked for 4-6 hours. When time has passed, the water should be drained.
- Next, add broth to the peas and cook. After boiling, reduce the heat to medium and continue cooking for another 50 minutes. If liquid remains, the dish must be cooked until it evaporates.
- Then the lard should be cut into cubes, and the onion into half rings.
- Next, you need to fry the lard on both sides until golden brown and place on a plate.
- After this, without washing the pan, fry the onion in the fat from the lard.
- Then, when the onion is ready, you need to turn off the heat and return the lard to the container.
Pea puree, whose calorie content is 300 kcal per 100 dishes, can be served by mixing all the ingredients or laying lard on top of the dish.
With butter and fried onions
For preparation you need the following ingredients:
- water – 4 tbsp.;
- peas – 300 g;
- carrots – 150 g;
- butter – 50 g;
- onions – 2 pcs.;
- garlic – 3 cloves;
- sunflower oil – 50 ml;
- salt - to taste.
Step-by-step cooking process:
- First, peas must be washed and soaked in water overnight.
- Then in the morning you need to add 1 tbsp to the container. water and put it on fire.
- Then, after boiling, you should reduce the heat to a minimum and continue cooking, stirring the peas, for 1-1.5 hours. If the water boils away, then it needs to be added.
- After time, the peas should be boiled. If this does not happen, you can beat it with a blender.
- Next, at the end of cooking, you need to add butter.
- While the peas are cooking, chop the onions and carrots, fry until golden brown and add chopped garlic.
Before serving pea puree, you need to add sauteed vegetables to it.
Calorie content – 187 kcal per 100 g of dish.
With milk
For preparation you need the following ingredients:
- peas – 500 g;
- milk – 500 ml;
- butter – 50 g;
- salt - to taste.
Step-by-step cooking process:
- Peas must be soaked in cold water for 4 hours.
- Next, without draining the water, you should boil the product.
- After cooking is finished, the liquid must be drained using a sieve and the peas must be beaten in a blender.
- Pour previously boiled milk into the whipped mass, add butter and salt.
- Pea puree should be mixed thoroughly.
You can serve the dish on its own or as an addition to potatoes.
Calorie content of 100 g of ready-made dish is 97 kcal.
Sources
- https://www.neboleem.net/kalorijnost-goroha.php
- https://BonFit.ru/kalorii/boby-i-bobovye/gorokh/
- https://tonustela.net/calorific-value/cereals/goroh.html
- https://oproduktax.ru/ovoshchi/goroh-varenyy-kaloriynost
- https://greenes.ru/bzhu/goroshin
- https://quickdiets.ru/gorohovoe-pyure-kaloriynost.html
- https://kprfrd.su/svojstva-produktov/goroh-kalorijnost.html
- https://lavitto.ru/produkty/goroshek-konservirovannyj-bzhu.html
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Notes[edit | edit code]
- https://www.fit4life.ru/tablicy/tablica-belkov-zhirov-uglevodov
- https://www.thefreelibrary.com/Pea+isolate%3a+the+protein+alternative%3a+during+the+past+few+years%2c…-a0199464844
- https://www.wallonia.be/sites/default/files/WAB-winter_2013-Cosucra.pdf
- https://www.pisane-cosucra.com/what-is-pisane/
- Pea Protein. The new power veggie. Muscle&Fitness magazine, August, 2012
- https://ru.wikipedia.org/wiki/%D0%90%D1%80%D0%B3%D0%B8%D0%BD%D0%B8%D0%BD
- https://www.bodybuilding.com/fun/wheys-vegan-alternatives-combining-pea-and-rice-protein.html
- https://www.biprousa.com/blog/view/2-28-2014-plant-protein-versus-dairy-protein-for-muscle-building
- https://www.vrg.org/nutrition/protein.php#r2
- https://www.nutritionj.com/content/pdf/1475-2891-12-86.pdf
- https://www.vita.org.ru/veg/sport/znamenituesportsmenu.htm
- https://en.wikipedia.org/wiki/Bodybuilding_supplement
- https://www.tsouz.ru/db/techreglam/Documents/TR%20TS%20PishevayaProd.pdf
About the product
Peas are a herbaceous plant from the legume family. There is a difference between seed and field peas. Sowing - the most common, has peas in the shape of a ball. Field peas have angular seeds.
Peas taste good both on their own and as part of a salad. We remember our favorite dishes from childhood - pea soup and pea porridge. The soup can be either vegetable or meat, because beans go well with animal products. You can also cook peas as a side dish for meat and fish.
Pea flour is an alternative to wheat flour. This is a dietary product that can be purchased at the supermarket or prepared yourself. To do this, dry grains are ground in a coffee grinder. Dietary puree and various baked goods - pancakes, pancakes - are prepared from flour.
Beans can be sprouted. The most useful are peas with roots from 1 to 5 mm. This dish is added to vitamin salads and other dietary dishes. Sprouted peas occupy an important place in the diet of raw foodists.
What are the benefits of peas, vitamins and minerals?
First of all, peas are a true natural source of protein.
Fructose and glucose contained in the vegetable penetrate into the blood without the participation of insulin. Therefore, the product is recommended for use in diabetes mellitus. Natural sugar stimulates brain function. Pyridoxine helps improve the condition of the skin, which is also an effective way to combat the occurrence of seizures.
Thanks to the presence of chlorophyll, peas help control calcium levels. Carotene and selenium have a cleansing effect, freeing the body from carcinogens.
Polka dots help get rid of puffiness and stop aging.
Areas of application of peas
Since their cultivation, pea fruits have become an integral part of the diet of residents of Europe, America and Asia. Over time, the beneficial properties of peas were discovered. Back in Ancient Greece and Rome, it began to be used to treat and prevent certain diseases.
Cooking and traditional medicine are not all areas of application of peas. The grains, rich in vitamins and microelements, are used for cosmetic procedures. Specially bred fodder pea varieties are a valuable protein feed for cattle. Peas also have important agrotechnical importance: during the process of growth and ripening, they fill the soil with nitrogen, phosphorus and other nutrients. The plant helps improve the structure of the soil and increase its fertility. When planning crop rotation, peas can act as a predecessor for almost all vegetable crops.
Peas in cooking
Initially, only fully ripened and dried peas were used for cooking. Porridges and soups were prepared from it, ground into flour, which was added to bread and other flour products.
In the 17th-18th century in France, and then in many European countries, peas began to be eaten raw immediately after the formation of peas. Tender and sweet peas were added to salads and used as a side dish. With the development of technology, green peas began to be canned and stored frozen.
Simple and delicious recipes with peas
A wide variety of pea varieties, methods of harvesting and storing them provides almost unlimited possibilities for preparing a wide variety of dishes. Peas are included as the main ingredient in quite simple and tasty recipes known all over the world.
- Soups. The basis for the first course can be any meat, fish, mushroom or vegetable broth. Either pre-soaked dry peas or green peas that are only harvested or frozen are added to it. Depending on the recipe, potatoes, carrots, onions, tomatoes, and various spices are also added to the soup. Recently, pureed pea soups, generously seasoned and decorated with herbs, have become very popular.
- Porridge. To prepare the porridge, place a glass of pre-soaked peas in a saucepan and add four glasses of water. After the water boils, reduce the fire as much as possible. The duration of heat treatment is from 30 minutes to an hour (cooking time depends on the type of peas and the duration of soaking). To season the porridge, you can use fried onions and carrots, cream, olive or butter, meat or mushroom broth.
- Salads. Fresh, canned or frozen green peas are one of the most popular salad ingredients. Peas go well with most foods and are a source of many beneficial substances that are almost completely preserved even after canning. Adding peas to a salad will make it more nutritious, tasty and healthy.
In the cuisines of the peoples of the world you can find a wide variety of recipes using peas: they are boiled, stewed, fried, used as a filling for pies, making flatbreads and meatless cutlets.
Features of cooking dishes with peas
To cook dry peas faster, you should consider some features. It is recommended to pre-soak it in water; the optimal soaking time is from 5 to 7 hours.
It is recommended to salt peas during heat treatment at the very end of cooking. This will help preserve the flavor and prevent the peas from boiling and losing their shape.
There are also unpleasant features When eating peas, an unpleasant phenomenon such as flatulence is observed. To avoid bloating, nutritionists recommend seasoning soups and other dishes with dill. Thoroughly washing the peas under a running stream will also help reduce gas formation. After eating, you should not drink cold water.
Peas in cosmetology
An extract from the fruits and leaves of peas is an effective remedy in cosmetology in the treatment of dermatitis, eliminating various rashes and redness of the skin.
At home, you can take care of your skin by periodically using masks based on pea flour. The procedure helps to even out facial tone, smooth and cleanse the skin, prevent early aging and the appearance of wrinkles, and normalize the functioning of the sebaceous glands. You can prepare a pea mask using one of the following recipes:
- To care for dry and normal skin, mix two tablespoons of flour with warm milk. The mask should have the consistency of liquid sour cream. Next, it is kept on low heat for at least half an hour, cooled, 5-6 drops of rosemary essential oil are added and applied to the face. After 10 minutes, the remaining mass should be washed off with running water.
- For oily skin, a mixture of flour and whey in the same proportions is suitable. The components are mixed well until smooth and left for 20-30 minutes to swell. The mask is applied in an even layer and left for 15-20 minutes.
- To nourish and saturate the skin with vitamins, add the white of one egg and two teaspoons of natural honey to two tablespoons of pea flour.
In cases where the skin requires additional moisture, it is recommended to use fresh milk-ripe peas. A handful of fruits are crushed to a pulp and applied to the skin, avoiding the area around the eyes and mouth. You can wash off the mask after 10-15 minutes.
Peas in folk medicine
Peas are known in folk medicine as a fairly effective remedy against many skin diseases. To treat the affected areas, the white of a raw chicken egg was mixed with the same amount of flour. The well-mixed mass was applied to the affected areas of the skin.
A decoction of young pea shoots helps remove salts from the kidneys and prevents the formation of stones. To prepare the decoction, the crushed stems are poured with water, brought to a boil and filtered. The daily dose is 100 ml, which must be divided into three doses.
For constipation, high sugar levels and atherosclerosis, it is recommended to eat a teaspoon of pea flour daily on an empty stomach. Peas will also help restore blood circulation to the brain, which will improve memory and brain activity.
Peas in dietetics
For people who are unsuccessfully trying to get rid of extra pounds, experts recommend trying the pea diet. Peas contain substances that speed up metabolism, cleanse the intestines and normalize peristalsis, improve blood composition and remove waste and toxins. Fiber creates a feeling of fullness and prevents hunger pangs.
A large number of minerals and vitamins in peas prevent exhaustion of the body when the amount of food ingested decreases, and the high protein content allows you to lead an active lifestyle and supplement your diet with physical activity. To stay in shape in dietetics, you can spend fasting days on peas once a month.
Peas during pregnancy and breastfeeding
During pregnancy and after childbirth, peas can be consumed. But it is recommended to avoid the canned product, as it contains preservatives, salt and flavorings. This rule should be observed especially in the last trimester. In this form, peas can cause swelling.
You should not get carried away with peas during this period if you have problems with the genitourinary system and kidneys. If there are problems with the gastrointestinal tract, then it is also better to stop eating peas.
You should be prepared that flatulence and even heaviness in the stomach may appear, so you should not overuse the product.
In other cases, there are no contraindications for eating peas. It will saturate the body with folic acid, calcium and potassium. The main thing is not to abuse it.
