Green Peas are wonderful fresh or dried for cooking in different ways, they are great in soups, rices, salads and stews.
Dried peas, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol lowering fiber. Not only can dried peas help lower cholesterol, they are also of special benefit in managing blood sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.
Fiber goes by far from all that dried peas have to offer. Dried peas also provide good to excellent amounts of important minerals like manganese, copper, folate, vitamin B1, phosphorus, vitamin B5, potassium and protein, all with no fat. As if this weren’t enough, dried peas also feature isoflavones that are phytonutrients that can act like weak estrogens in the body and whose dietary consumption has been linked to a reduced risk of certain health conditions, including breast and prostate cancer.
I have some recommendations about how to cook all kind of dried beans to have better digestion and enjoy them. Dried green peas are part of the family beans, it’s a great resource of high quality plant based protein to your diet. All kind of dried beans are high in iron and fiber, they are versatile enough that you may never tire of them. They stay fresh longer when stored in a cool, dark place (rather than on your countertop). Don’t use beans that are more than a year old, as their nutrient content and digestibility are much lower. Also, old beans will not soften, even with thorough cooking. Follow these steps when preparing any type of dried beans.
| 1 cup dry beans: | Cooking Time: |
|---|---|
| Adzukini | 45-60 minutes |
| Anasazi | 60-90 minutes |
| Black (turtle) | 60-90 minutes |
| Black-eyed peas | 60 minutes |
| Cannellini | 90-120 minutes |
| Chickpeas | 120-180 minutes |
| Cranberry bean | 60-90 minutes |
| Fava | 60-90 minutes |
| Great northern | 90-120 minutes |
| Kidney | 60-90 minutes |
| Lentils | 30-45 minutes |
| Mung | 60 minutes |
| Pinto | 90 minutes |
| Split peas | 45-60 minutes |
Instructions
Check beans for rocks and shriveled or broken pieces, then rinse.
Soak for six hours or overnight, with water covering four inches higher than the beans. Small and medium size beans like dried peas and lentils may require less soaking about four hours should be enough.
Note: If you’ve forgotten to pre-soak dried beans, you can bring them to a boil in ample water to cover. Turn off the heat, cover the pot and let stand for one hour.
Drain and rinse the dried beans, discarding the soaking water. Always discard any loose skins before cooking, as this will increase digestibility.
Place the beans in a heavy pot and add 3 to 5 cups fresh water. Bring to a full boil and skim off the foam, add more water if it is necessary.
Cover, lower the temperature, and simmer for the suggested time. Check beans 30 minutes before the minimum cooking time. Beans are done when the middle is soft and easy to squeeze.
About 10 minutes before the end of cooking time, add 1 teaspoon of unrefined sea salt.
Cook until beans are tender.