Pea porridge, calorie content and dietary properties

Dietary properties:

How many calories are in pea porridge, what dietary properties it has, all this is of great interest to those who lead a healthy lifestyle and watch their figure. So we will try to answer these questions in the next article.

So here it is:

Porridges began to be cooked from peas back in ancient times in the cuisine of different nations. It was and remains a very inexpensive and useful product that everyone can afford. It is most popular among the Slavs.

Everyone probably knows that this herbaceous plant belongs to the legume family. This is not only a beautiful, but also a useful culture. Delicious porridges are prepared from its grains, which are rich in nutrients, vitamins and dietary fiber. Pea porridge is useful because it contains valuable vegetable protein and starch. It contains a lot of carbohydrates and natural sugars.

This dish is prepared by boiling shelled peas in water. As a rule, vegetable oil, various spices and seasonings are added to it.

In addition to a balanced amino acid composition with a considerable number of essential components, this porridge can boast of the presence of a natural antioxidant - vitamin E, which inhibits the aging process and has a beneficial effect on the skin. It contains vitamin A, which makes vision sharper, and ascorbic acid (vitamin C), which strengthens immune defense and helps prevent colds.

In addition, peas contain B vitamins, which are necessary for the health of the central nervous system and hematopoietic processes. Among the minerals, it should be noted calcium, which strengthens bone tissue, magnesium and potassium, necessary for the functioning of the heart, iron, without which the synthesis of red blood cells cannot take place.

For vegetarians and simply for people who prefer a healthy lifestyle, pea porridge is an essential and sometimes vital product that has enormous nutritional value due to its high vegetable protein content. In addition, legumes, and in particular peas, should be included in the diet of every person, regardless of gender, age and nationality, regardless of what kind of work - physical or mental - he is more occupied. This dish saturates our body with vital energy for productive work, improves brain functioning, speeds up reaction and adaptation to stressful situations. It is often included in the diet of athletes, as well as in the menu of fasting days.

Pea porridge - benefits and harms, calorie content, composition, how to prepare the dish

Peas are the most popular representative of legumes, regularly appearing on our tables.

The simplest but most delicious dish made from it is pea porridge. The beneficial properties of this dish, how many calories are in pea porridge, as well as the best recipes for its preparation will be discussed below.

Calorie content of pea porridge

Pea porridge has been prepared for a long time, because this product was inexpensive and accessible at all times. Among the Slavic peoples, delicious pea porridge is especially famous, although as a culture peas came to us from the East.

The grains of the herbaceous plant of the Legume family have a rich composition, containing a lot of carbohydrates, sugars, valuable protein, and starch.

The number of calories in a dish will greatly depend on the composition of the products used for its preparation. Thus, the calorie content of pea porridge with water is only 90 kcal/100 g. Porridge with the addition of butter is more tasty, but the calorie content is 135 kcal.

Despite the increase in the indicator, the oil helps the nutrients of the peas to be better absorbed, so its introduction will be beneficial. The calorie content of a dish such as pea porridge with smoked meats or meat is already 200 kcal.

BZHU pea porridge (on water):

• Proteins - 6.2 g;
• Carbohydrates - 16 g;
• Fats - 0.6 g.

Pea porridge - benefits and harm

The product contains a huge amount of vitamins. Thus, vitamin PP in 100 g of it is more than 32% of the daily requirement, and vitamins B1, B5 - more than 50%. The porridge contains a significant proportion of beta-carotene, provitamin A, other B vitamins, alpha-tocopherol, biotin, and choline.

The mineral composition of the product is simply amazing. There are all the main macroelements, microelements, as well as rare minerals - chlorine, selenium, tin, zirconium, strontium, nickel, cobalt, aluminum, fluorine, vanadium.

Protein from peas is absorbed much better than meat proteins, so peas can adequately replace meat foods on the table.

Scientists are convinced that regular consumption of pea dishes helps prevent cancer of the intestines and the entire gastrointestinal tract. Such food also has a beneficial effect on the cardiovascular system - it lowers blood pressure, cleanses the blood of excess cholesterol, and prevents the development of atherosclerosis.

It is also useful for children over 3 years old and teenagers to eat pea porridge. It helps the growth of muscle mass, promotes calcium absorption and maintains phosphorus balance.

Porridge is important for women because of its ability to rejuvenate the skin and prevent the appearance of wrinkles.

What other benefits does pea porridge have? This:

• positive effect on joints, help with rheumatism;
• regulation of metabolism, reduction of sugar in diabetes;
• reducing feelings of fatigue, stress, benefits for nervous diseases;
• increasing immune defense;
• improving vision, preventing age-related eye diseases;
• removal of cholesterol stones from the gallbladder.

Harm from pea porridge

You should not eat the dish if you are diagnosed with:

• acute kidney disease;
• acute gastrointestinal diseases;
• pancreatitis;
• cholecystitis;
• diarrhea of ​​any origin;
• severe heart and vascular diseases.

Children (before 3 years of age are not advisable to eat the dish) and elderly people should not overuse peas. In large quantities, it increases gas formation, causes bloating, and sometimes heartburn, which must be taken into account when planning your diet.

How long to cook pea porridge

The most useful from the point of view of vitamins and minerals are not shelled peas, but it is the whole product that takes the longest to cook.

It must be soaked, preferably overnight. The product should first be washed and spoiled grains removed. It is better to cook it in the water in which it was soaked.

Cooking time for split peas is usually 30-60 minutes. Whole grains take longer to cook - up to 1.5 hours. The peas will cook evenly if you cook them in a saucepan with a thick bottom. Other secrets of cooking:

• Maintain the proportions of pea porridge and water, but add boiling water if necessary.
• Let the dish boil over medium heat, then reduce the heat to minimum.
• The porridge is ready when it looks like puree.
• To eliminate the unsightly gray color of the dish, you can add a little sugar to it.

How to cook pea porridge

Products for the simplest dish:

• peas - 2 cups;
• water - 8 glasses;
• salt;
• vegetable oil

Place clean soaked peas on the fire and boil until tender, stirring regularly. Then grind the dish, season with salt and oil. Separately, you can fry onions and carrots and add them to the mixture. Peas go well with cream and cracklings.

How to cook pea porridge in a slow cooker

A step-by-step recipe for pea porridge for a slow cooker is given here:

1. Soak the cereal overnight or in hot water for several hours.
2. Drain the water and rinse the cereal.
3. Fill it with cold water (the proportions of peas and water for porridge are 1:3, for well-soaked peas - 1:2).
4. Place the bowl in the multicooker on the “stew” mode for about an hour.

After cooking, you can grind the puree in a blender and add any oil.

Recipe for pea porridge with meat

Products:

• meat - 200 g;
• peas - glass;
• water - 3 glasses;
• onions, carrots - to taste.

In the “frying” mode, fry carrots, onions in any oil, add pork ribs or chicken pieces. After 15 minutes, add the soaked peas and pour in boiling water. Simmer the dish for about 1.5 hours. Salt and add spices.

The pea porridge recipe will be very tasty if you prepare the dish with liver. This product must be cleared of films in advance, cut into cubes, and soaked in milk for an hour. Separately, fry the liver dredged in flour. Add it to the almost finished pea porridge, which was cooked according to the usual recipe.

Pea porridge - recipe without soaking

The housewife does not always have time to soak peas for a long time. How to cook pea porridge so that the peas are boiled, but without soaking for a long time? There are some cooking secrets:

1. Pour boiling water over the cereal (cracked), leave for 10 minutes, then drain the boiling water. Next, cook the dish as usual.
2. Rinse the cereal and cover with cold water. After boiling, add a teaspoon of soda to the pan.
3. Before cooking, pour warm water with a tablespoon of soda over the peas and let sit for at least half an hour. Then rinse the cereal and cook.
4. When cooking, do not salt the cereal - salt prevents the kernels from boiling. This should be done when ready.

If the product is small and fresh, and the cooking utensils have thick walls, it will probably cook faster. Baking soda as an additive shortens the cooking time to 40 minutes, and this is without soaking.

It is important to stir the peas regularly - they burn quickly. Spices and oil should also be added to the porridge when ready.

Pea porridge for weight loss:

In order for weight to naturally remain normal, proper metabolism is necessary. This dish is both natural and rich in useful elements, so it is quite suitable for harmonizing metabolism.

Fasting days with him are also a good idea. Eat a small portion of pea porridge for breakfast, lunch and dinner, and complement each meal with fresh vegetables and fruits. There is also a special pea diet. This diet is simple and well tolerated. The body receives everything it needs, you do not lose muscle mass, and you almost never feel hungry. One of your meals should include a pea dish. Soup, porridge, salad, side dish.

Vegetable pea proteins in this diet completely replace meat, and in between it is advisable to eat fresh fruits and berries. Breakfast can include muesli, yogurt or low-fat milk, and dinner can include a fresh vegetable salad. While following a diet, do not forget to drink more. Herbal or fruit teas and, of course, clean water are helpful.

Compound

Pea porridge is not only a satisfying, but also a very healthy dish. It contains substances necessary for the body such as:

• vitamins of groups A, PP, B, E and C;
• tryptophan;
• beta-carotene;
• potassium;
• iron;
• tin;
• zirconium;
• fluorine;
• boron;
• selenium, etc.

Peas remain healthy regardless of the cooking method: puree, soup, porridge, salad. In winter, you can take the sprouted seeds of this product, and in summer you can use green peas to prepare various dishes.

More on the same topic:

4 comments

1. LenaRU Writes, By the way, pea porridge also has contraindications. Peas contain quite a lot of so-called purines. These substances contribute to the accumulation of uric acid in the blood and the deposition of urates in the joints. Therefore, porridge with peas is not recommended for frequent consumption by older people and those who are prone to gout.
2. Chef Writes,
   You can cook not just pea porridge, but for example, pea porridge with buckwheat and potatoes. It works out very well! Potatoes with buckwheat are added to the boiling peas when they are half cooked. When all the ingredients of the porridge are cooked, add milk, salt, bring to a boil and grind into a homogeneous mass. You can also add onions fried in oil.
3. DonJ Writes,
   Pea porridge? This is not for me. We also found food!
4. Red hair Writes,
   Residents of our country are sure that peas appeared in Russia, after which all other nations learned about such a culture. However, we got peas from eastern countries. The benefits of pea porridge were known to the inhabitants of the Mediterranean. In the distant past, the ancestor of modern peas grew here.

What determines the calorie content of pea porridge?

On store shelves you can find several types of pea cereals: whole polished, split polished. At the same time, yellow and green grains are distinguished by color.

The split type of cereal is easier to boil. For those losing weight, it is better to choose frozen peas; their calorie content after cooking is only 33 kcal/100 g.

The calorie content of a finished dish depends not so much on the product itself, but on the additives that are used in its preparation.

The nutritional value of pea porridge is increased due to the inclusion of the following ingredients:

• butter, vegetable oil;
• onions, carrots, celery, etc.;
• beef, pork, chicken;
• smoked meats;
• mushrooms

For those who strictly watch their figure, it is advisable not to put anything in the porridge except salt and herbs. For variety, you can sometimes add stewed vegetables with lean meat or mushrooms.

Chemical composition and nutritional value

The chemical composition of peas is quite diverse. It is rich in easily digestible protein with a high-quality set of amino acids, essential carbohydrates (sugars), fiber, vitamins, macro and microelements. Fiber does not provide the body with energy, but it reduces the stay of food in the stomach and helps cleanse the intestines. Amino acids comprehensively improve the functioning of the body; carbohydrates are the main source of energy. And vitamins affect a person’s well-being by controlling carbohydrate metabolism, as well as fat and amino acid metabolism. In addition, they affect oxidation processes in tissues.

Whether fresh or frozen, peas contain:

5.2 g protein, 0.15 g fat, 13.6 g carbohydrates. Canned – 3.6 g protein, 0.13 g fat, 9.9 g carbohydrates. Dried and shelled: 20 g protein, 2 g fat, 53 g carbohydrates. Boiled – 5.9 g of protein, no fat, 9 g of carbohydrates.

Nutritionist opinion

As we have already mentioned, nutritionists and doctors often recommend pea porridge to those who are on a diet and losing weight. Its composition is amazing with an abundance of useful vitamins and other components, which means that even a small amount of porridge will provide you with benefits for the body. However, what else do experts say about eating this dish? We found some interesting facts and are ready to share them with you!

1. There is a so-called pea diet, on which you can lose a few extra pounds. Before starting this diet, you should definitely consult a doctor and find out how long you can stick to this diet. Often these frames vary from 3 to 7 days. The bottom line is that every day you need to consume from 80 to 150 grams of pea porridge. Of course, in addition to it, other products should be present in your diet. The big plus is that porridge is combined with both vegetables and meat products. For example, add carrots, spinach, beets and beans to your diet. You can also eat a small amount of chicken breast and yeast-free bread, for example.
2. A small portion of pea porridge contains everything that is necessary for human health. These include vitamins, amino acids, plant proteins, and much more.
3. Below we will analyze the composition and beneficial properties of this product, but for now it is worth mentioning that this porridge may also have side effects. For example, pregnant women and breastfeeding women should not consume porridge in large quantities. Only a doctor can tell you whether you can include this porridge in your diet or not. Also, it should not be given to children under one year of age - a fragile body cannot cope with such a “heavy” product. Those who suffer from stomach problems, namely intestinal ulcers, inflammation of the stomach or duodenum, should not overuse pea porridge. It is completely prohibited to use this product for people with inflammation of the gallbladder, as well as gout, inflammation of the kidneys and circulatory disorders.

4. Pea porridge is an integral product in the diet of vegetarians. They can safely replace animal products containing protein with pea porridge, because, as we have already said, it contains the entire bouquet of useful components, vitamins and minerals that the body needs for stable and normal functioning.
5. Cooking pea porridge does not require any special skills. In order to get a tasty and healthy porridge, you just need to soak a certain amount of peas in heaped water and leave for several hours. Then add the soaked peas to good water (preferably not from the tap) and cook until ready. Spices, seasonings and salt can be added both during cooking and immediately after the porridge is ready. It is better to add vegetable oil to the water immediately, and butter to the finished porridge. But, as we have already said, it is not necessary to add oils - without them the dish still turns out very tasty.

Peas with smoked meats

Pea puree with smoked meats is one of the favorite dishes of German cuisine. It is served with fried sausages or boiled sausages. During the cooking process, finely chopped smoked meat (pork ribs or brisket) is added to the puree. This dish acquires the smell and taste of smoked meats, making it more refined and aromatic. Before turning off the pan, season the dish and add butter to it.

The nutritional value

Pea porridge helps remove toxins from the intestines.
A 100 g serving of the product contains only 90 kcal, 6.7 g of protein, 0.8 g of fat and 17.7 g of carbohydrates.

1. Porridge is a valuable source of vegetable protein. For people who do not consume animal products, peas are a good substitute for meat.
2. The carbohydrates in pea porridge are slowly digested in the body, so they give you a feeling of fullness even when consuming a small portion of the product.
3. Fiber, which is a soft dietary fiber, swells, taking excess moisture from the intestines, and removes toxins from the body.
4. The ash in peas helps remove heavy metal salts and poisons from the body. The presence of ash indicates the mineral content of the food product.

Content of vitamins and microelements, benefits

Pea cereal contains the following vitamins:

• A - to strengthen the structure of hair and nails;
• E - to prevent skin sagging and wrinkle formation;
• B - as a stabilizer of hematopoiesis and nervous system functions;
• C - (ascorbic acid) to strengthen the immune system, reduce outbreaks of colds.

There is a lot in the porridge:

• minerals (iron, chlorine, cobalt, aluminum, fluorine, selenium, tin, zirconium, strontium, nickel, vanadium);
• beta-carotene;
• biotin;
• alpha tocopherol;
• easily digestible protein.

This food is useful for those who watch their figure and lead an active lifestyle. For women - for hypertension to normalize blood pressure; for men - to replenish strength during physical activity. For children - to strengthen bones and joints, increase mental endurance. Elderly people from premature aging, the risk of developing dementia.

Scientists have proven that constant consumption of pea dishes prevents the development of atherosclerosis, cancer of the stomach and intestines, and improves the cardiovascular system. Porridge is an assistant for rheumatism and diabetes to reduce sugar and regulate metabolism.

Tips and tricks

To make the puree tastier, you should follow some recommendations for its preparation:

• Experienced chefs advise adding water in excess of the prescribed amount when cooking whole peas. This makes the beans more crumbly.
• For garnish, it is best to use durum varieties. They are distinguished by a dark green tint and the presence of wrinkles.
• If the peas are not soaked, they cook much longer than expected. Sometimes cooking takes 8-9 hours.
• Cook the puree with the lid tightly closed and only over low heat.
• If this dish is prepared as a side dish, then it should be made thicker. To do this, the amount of water is reduced by 20%.

A side dish of legumes goes well with fatty meats, sausages or vegetable gravy. It is not recommended to combine pea puree with fish and seafood.

Calorie content of carrot and celery puree

Celery and carrots are close in composition to potatoes: they have the same set of vitamins and microelements. The percentage of useful components is the same. In terms of nutritional value, carrots and celery are equivalent: 32 kcal.

Cooked in water without added fat, they are the lowest calorie side dishes. The taste of the celery side dish is improved with the help of aromatic herbs (rosemary, sage). The carrot version does not require such additives. Usually both types of side dishes are mixed with potato to add flavor.

Nutritional value of 100 g of vegetable purees (kcal):

• on the water – 32;
• with vegetable oil – 122;
• with cream – 107.

Excess fat impairs the taste of these vegetables, the ratio is 1:10.

Calorie content for different types of cooking

Peas are eaten fresh or boiled, and for longer preservation they are dried, frozen or canned. Young beans from the garden, while they are still raw, have 74 kcal per 100 g, which can be added to salads or eaten separately. In a dry state, whether whole peas, split or in the form of cereals, they have 298 kcal per 100 g, and boiled in water they contain 60 kcal. Boiled yellow peas make delicious porridges, purees or soups. The calorie content of frozen peas is 72 kcal, and canned peas are 50. ъ

When fried, the calorie content of the product will increase significantly and will be 170 kcal per 100 g.

Pea varieties for puree

Pea puree, the calorie content of the finished dish from which depends on the method of heat treatment, can be prepared from 2 types of legumes:

• Vegetable snap peas (sugar). This is a green variety, for which the largest peas are selected for canning, freezing or drying.

• Cereal varieties that turn yellow at maturity. This type has a long shelf life and hardness, which causes long soaking before cooking.

How to cook delicious porridge in a slow cooker (video)

You can prepare delicious pea porridge in a new way, namely in a slow cooker. If you have this wonderful assistant in your kitchen, you can easily turn to her to prepare this dish. From the video you will learn what parameters to set for this on the multicooker display and how, without making any effort, you can make yourself breakfast, lunch or dinner with a completely natural composition and many useful properties. Enjoy watching!

Agree, despite such a large number of products and different options for dishes, sometimes we just want to eat something simple, but tasty. It is not known why, but not even every experienced housewife knows about pea porridge. Although this dish is famous for its beneficial properties and healing characteristics.

Did you know what pea porridge is? What did you read that surprised you the most? Would you try to go on a pea diet and prepare this delicious porridge yourself? Share your answers with us below in the comments!

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Harm and contraindications

Despite such obvious benefits, pea puree, like any other product, can cause harm to the body. People with diseases of the gastrointestinal tract should be careful, since with gastritis and stomach ulcers, this product causes an exacerbation of the disease. Eating too much boiled peas causes bloating and gas. Doctors do not recommend using this product if you have kidney or liver failure.

Obese people should also be careful. Still, the calorie content of pea puree per 100 grams of product is over 100 kcal, and a standard portion weighs 200-250 grams.

Norm per day

Boiled porridge in water, with the addition of meat or butter, is recommended by nutritionists for those who want to lose weight. After all, it normalizes many functions in the body and reduces weight. Even doctors often prescribe it for constipation, kidney disease, poor appetite, and low hemoglobin.

A single consumption rate of a dish for 1 meal for lunch is 200-250 g for an adult and no more than 1-2 times a week.

The product is healthy, but should not be consumed in large quantities. Otherwise, side effects will follow: gas formation, bloating, flatulence.