Sprouting Split Peas – A Superfood That’s Easy to Grow Yourself

Split peas are most commonly known as the main ingredient in split pea soup. However, did you know that sprouted split peas are an incredible superfood that you can easily grow right in your own home?

Sprouts in general are nutritional powerhouses. The sprouting process increases the bioavailability and concentration of nutrients in seeds and grains. Sprouted split peas specifically are loaded with protein, fiber, vitamins, and minerals. Growing your own split pea sprouts is fun, economical, and yields a nutritious ingredient to add to salads, soups, smoothies, and more.

An Overview of Split Peas

Split peas are simply field peas that have been dried and split in half. There are green and yellow varieties of split peas. They have an earthy, nutty flavor and soft texture once cooked.

Split peas are high in fiber, protein, iron, potassium, zinc, folate, and various B vitamins. They are naturally fat-free and low in sodium. The protein in split peas contains all nine essential amino acids, making it a complete protein source for vegetarians and vegans.

Compared to other pulses and legumes, split peas have a relatively low anti-nutrient content. This means the nutrients in split peas are highly bioavailable and can be easily absorbed by the body.

The Benefits of Sprouted Split Peas

Sprouting split peas increases the concentration and enhances the bioavailability of their nutrients even further Some specific benefits of eating sprouted split peas include

• More Protein – The protein content increases during the sprouting process. Sprouted split peas contain up to 8-11% protein.

• Increased Fiber – Sprouting increases the fiber content by converting starches into resistant starches and fibrous matter. This improves digestion and gut health.

• Higher Vitamin Levels – Sprouting causes a significant boost in vitamins such as folates, niacin, thiamin, riboflavin, and vitamin C.

• More Minerals – Important minerals like iron, calcium, magnesium, phosphorous, potassium, zinc, and manganese become more concentrated and absorbable after sprouting.

• Lowers Anti-Nutrients – The sprouting process reduces anti-nutrients like phytic acid, trypsin inhibitors, tannins, and oligosaccharides that can inhibit nutrient absorption.

• Boosts Enzymes – Sprouting dramatically increases beneficial enzymes that aid digestion and promote overall health.

• Increases Antioxidants – Sprouted peas have higher antioxidant activity to counter oxidative stress and inflammation in the body.

Clearly, the nutritional changes that occur during sprouting make the vitamins, minerals, and other nutrients in split peas more potent and usable for our bodies.

How to Sprout Split Peas at Home

Sprouting split peas at home is an easy process that only requires a few simple steps:

What You’ll Need

• Split peas – Any green or yellow variety will work. Choose organic if possible.

• A sprouting jar – A wide-mouthed mason jar works perfectly. Make sure it has a mesh lid for draining.

• Water – Filtered or spring water is ideal. Avoid using tap water as it contains chlorine.

• A strainer

• Cheesecloth or paper towel

Step 1 – Rinse and Soak

Add the split peas to the sprouting jar and cover with 2-3 inches of water. Let soak 8-12 hours at room temperature. Drain off the water.

Step 2 – Rinse and Drain

Rinse the split peas thoroughly under cool running water while swishing them around to remove any debris. Drain off all the water by turning the jar upside down.

Step 3 – Repeat Rinse & Drain

Repeat rinsing and draining the split peas 2-3 times per day. Do this morning and night, or every 8-12 hours.

Step 4 – Cover with Cloth

After 1-2 days once sprout tails start to emerge, cover the mouth of the jar with cheesecloth or a paper towel secured with a rubber band. This allows airflow while keeping out dust and dirt.

Step 5 – Final Rinses

Do a final rinse and drain every 8-12 hours for 2-3 more days as the sprouts grow. The split peas are ready when the sprout tail is around 1/2 inch long.

Step 6 – Refrigerate

Transfer the finished sprouted split peas to an airtight container and refrigerate. Consume within 5-7 days.

And that’s it – super simple! In just 3-5 days you can have a fresh batch of nutritious split pea sprouts. Kids often enjoy getting involved in sprouting too. It’s an easy gardening activity you can do year-round.

Tips for Growing Great Split Pea Sprouts

Follow these tips for success when sprouting split peas:

• Start with high quality, organic split peas whenever possible

• Carefully check split peas and remove any damaged peas, debris, or stones

• Use filtered or spring water and sterilized sprouting jars

• Rinse and drain frequently to prevent mold growth

• Avoid direct sunlight which can overheat sprouts

• Gently agitate or turn the jar to promote even sprouting

• Stop rinsing once sprout tails emerge and switch to just air flow

• Refrigerate finished sprouts immediately to stop the sprouting process

• Eat sprouts within 3-5 days for optimal freshness and nutrition

Using Sprouted Split Peas

The possibilities are endless when it comes to enjoying your homegrown split pea sprouts. Here are some delicious ways to eat them:

• Toss them into salads, grain bowls, Buddha bowls, and veggie wraps

• Blend them into smoothies, hummus, dips, and dressings

• Mix them into soups, stews, and curries

• Sauté them with stir fries and scrambled eggs

• Add them to pancakes, muffins, breads, and other baked goods

• Layer them on pizza, sandwiches, pitas, and flatbreads

• Make sprouted split pea protein bars or energy bites

• Juice or lightly steam them and serve as a side dish

• Combine them with rice, quinoa, and other grains

Sprouted split peas have a pleasant, nutty flavor and tender but firm texture. Their versatility makes them easy to incorporate into many different recipes.

Start with smaller amounts when adding them to your cooking until you get used to their taste and texture. Aim to eat sprouted split peas within a few days for the best quality, nutrition, and flavor.

The Takeaway on Sprouted Split Peas

It’s clear that sprouting significantly enhances the nutritional content of split peas. Homegrown split pea sprouts are tasty, economical, and one of the easiest sprouts to grow.

Adding just a small handful of sprouted split peas to your meals and snacks will provide your body with a mega-dose of vitamins, minerals, fiber, protein, antioxidants, and enzymes.

So pull out a sprouting jar and give this simple gardening project a try. In less than a week, you’ll have a sustainable source of powerful plant-based nutrition to boost your health.