Ingredient

Turn to peas for a hearty and healthy plant-based protein boost

BY SAMANTHA JOHNSON

Long gone are the days of avoiding eating your peas and getting berated by your mother for doing so. Nutritionists have found a way to extract the protein and nutrients from peas and turn them into an easily accessible and extremely versatile powder. Naturally vegan, hypoallergenic, gluten free and dairy free, pea protein is taking the food industry by storm. You’ll see it as an ingredient in mass produced plant-based products such as veggie burgers, energy bars, crispy snacks and more to meet demand for healthier options in stores. Pea protein powder can provide a supplemental jolt of nutrition in most every recipe, too. Put it in smoothies post workout, add it to your baked goods like mu ns or brownies, stir it into oatmeal or add it into your macaroni and cheese sauce.

Pea protein is obtained by extracting the protein from green and yellow peas. The color isn’t the only thing that’s green about peas. Pea protein production is sustainable if it’s a non-GMO and organic product—meaning, there is no signi cant damage to air, water, land, forests, etc., when it’s made. Peas naturally create and return nitrogen into the soil where they’re grown, making them healthy to grow and eat. Pea protein also contributes to a reduction in food waste due to its long shelf life.

Pea protein lends itself to those who are looking for an easily digestible, allergen-friendly protein. Along with being a substantial source of iron, pea protein may aid in weight management, support muscle growth and contribute to overall heart health. When used in place of other protein powders, users note that pea protein blends well with water and has a less chalky taste and texture when compared to its whey counterpart. Just ¼ cup provides 8 grams of protein.

As interest grows in vegetarian and vegan diets, pea protein provides yet another method of getting protein from a source other than meat. Brands are taking advantage of this interest by creating premade vegan products that are easily accessible. The brand No Cow o ers vegan protein bars packed with pea protein, and Vega uses pea protein in its many avors of plain and sport vegan protein powder. Meat substitutes like Beyond Meat use pea protein to aid those on restricted diets in getting the nutrients that they need to stay healthy.

Egg allergies continue to be common in America, and another surprising use of pea protein is that it can be used as a functional and a ordable replacement for eggs. Not to mention, one serving of dry peas has 186 mg less cholesterol than an egg. When you’re baking, pea protein can be used in place of the usually necessary eggs, as it provides emulsification for batter and gives cakes the same texture as eggs would. Generally, 1 unpacked scoop would approximately count for 2 eggs (check speci c pea protein product labels). Depending on the our used, water should be added as needed to get the appropriate batter/dough consistency. Pea protein also retains its nutrients a er being cooked, so its heat-stable properties make it optimal for cooking and baking. Utilizing pea protein in the kitchen can make your recipes taste good and be good for you. ■

MAKES ABOUT 4 (1⁄4-CUP) SERVINGS

Add pea protein into smoothies, baked goods, pancakes or whatever else you can think of for a boost of protein. You can also add it to soups and stews as a thickener.

Put 1 cup of split peas (make sure they are completely dry) in a highspeed blender or food processor. Process or blend for 2 to 3 minutes or until the peas are powdered. Sift the powder over a bowl to separate out any large pieces. Repeat steps two and three until all the pieces are powdered. Store the pea powder in an airtight container and in the refrigerator for up to 1 week. You can also freeze it to keep longer.