Split peas are small, dried legumes that are an excellent source of plant-based protein, iron, and fiber. They cook down into a hearty, satisfying base for soups and stews. Their well-rounded nutrient profile makes them a valuable addition to a pregnancy diet.
Why it's good in pregnancy
Split peas' folate content is especially valuable in pregnancy, supporting healthy neural tube development, particularly important in early pregnancy. Their iron and protein help support increased blood volume and your baby's growing tissues, while fiber supports digestive comfort. The zinc in split peas also contributes to immune health and cell growth throughout pregnancy.
Key nutrients
FolateSupports healthy neural tube development, especially important in early pregnancy.
IronHelps support the significant increase in blood volume during pregnancy.
ProteinProvides essential building blocks for your baby's growing tissues.
FiberPromotes healthy digestion and helps prevent constipation.
ZincSupports immune function and cell division during fetal development.
Serving ideas
Classic split pea soup with vegetables
Split peas cooked into a savory dal
Split pea and vegetable stew
Split peas mashed as a side dish
Split peas added to grain bowls
Safety
Store dried split peas in an airtight container in a cool, dry place, where they will keep for a long time. Rinse and sort through them before cooking to remove any debris, then simmer in water or broth until fully softened. Cooked split peas should be refrigerated within a couple of hours and used within a few days, or frozen for longer storage. Reheat leftovers until steaming hot before serving.
Common questions
Are split peas a good source of folate during pregnancy?Yes, split peas provide a good amount of folate, which is important for early fetal development.
Do split peas need to be soaked before cooking?Unlike whole dried beans, split peas generally don't require soaking and cook relatively quickly.
Can split peas help meet protein needs during pregnancy?Yes, they're a solid plant-based protein source that can complement other proteins in your diet.
Did you know?
Split peas are simply field peas that have been dried, peeled, and split in half, which helps them cook faster.
They're one of the oldest cultivated legumes, with a history stretching back thousands of years.
Split peas don't require pre-soaking, unlike many other dried legumes.
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