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From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Peas, Green Split

(Peas, Green Split)  Green split peas are commonly sold in 1-pound bags in most supermarkets.  Organic green split peas can be found in most health food stores.  We have found that green split peas are usually the least expensive dried bean in the markets.  When cooked, they easily break down to make a thick creamy soup or chowder, and unlike other legumes, split peas require no pre-soaking, and will soften in about two hours.  To the left is a cup of dry green split peas, which shows the actual size. 

See the nutritional chart below for raw and cooked split peas.

 

Peas, split, mature seeds, raw

Scientific Name:     Pisum sativum

NDB No:     16085

Nutrient Units Value per
100 grams of
edible portion
Number
of Data
Points
Std.
Error
1.00 X 1 lb
-------
453.6g
Proximates
Water
g
11.27
53
0.375
51.12
Energy
kcal
341
0
0
1547
Energy
kj
1425
0
0
6464
Protein
g
24.55
93
0.516
111.36
Total lipid (fat)
g
1.16
63
0.062
5.26
Ash
g
2.65
78
0.105
12.02
Carbohydrate, by difference
g
60.37
0
0
273.84
Fiber, total dietary
g
25.5
0
0
115.7
Sugars, total
g
8.00
0
0
36.29
Minerals
Calcium, Ca
mg
55
70
3.846
249
Iron, Fe
mg
4.43
112
0.258
20.09
Magnesium, Mg
mg
115
54
5.106
522
Phosphorus, P
mg
366
64
15.017
1660
Potassium, K
mg
981
43
34.36
4450
Sodium, Na
mg
15
53
2.534
68
Zinc, Zn
mg
3.01
48
0.123
13.65
Copper, Cu
mg
0.866
69
0.021
3.928
Manganese, Mn
mg
1.391
46
0.249
6.310
Selenium, Se
mcg
1.6
1
0
7.3
Vitamins
Vitamin C, total ascorbic acid
mg
1.8
2
0
8.2
Thiamin
mg
0.726
40
0
3.293
Riboflavin
mg
0.215
41
0
0.975
Niacin
mg
2.889
39
0
13.105
Pantothenic acid
mg
1.758
24
0.057
7.974
Vitamin B-6
mg
0.174
24
0.006
0.789
Folate, total
mcg
274
27
24.358
1243
Folic acid
mcg
0
0
0
0
Folate, food
mcg
274
27
24.358
1243
Folate, DFE
mcg_DFE
274
0
0
1243
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
149
0
0
676
Vitamin A, RAE
mcg_RAE
7
0
0
32
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.09
0
0
0.41
Tocopherol, beta
mg
0.00
0
0
0.00
Tocopherol, gamma
mg
2.09
0
0
9.48
Tocopherol, delta
mg
0.09
0
0
0.41
Vitamin K (phylloquinone)
mcg
14.5
0
0
65.8
Lipids
Fatty acids, total saturated
g
0.161
0
0
0.730
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.003
0
0
0.014
14:0
g
0.002
0
0
0.009
16:0
g
0.125
0
0
0.567
18:0
g
0.031
0
0
0.141
Fatty acids, total monounsaturated
g
0.242
0
0
1.098
16:1 undifferentiated
g
0.000
0
0
0.000
18:1 undifferentiated
g
0.232
0
0
1.052
20:1
g
0.010
0
0
0.045
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.495
0
0
2.245
18:2 undifferentiated
g
0.411
0
0
1.864
18:3 undifferentiated
g
0.084
0
0
0.381
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Phytosterols
mg
135
0
0
612
Amino acids
Tryptophan
g
0.275
32
0
1.247
Threonine
g
0.872
50
0
3.955
Isoleucine
g
1.014
46
0
4.600
Leucine
g
1.760
50
0
7.983
Lysine
g
1.772
52
0
8.038
Methionine
g
0.251
97
0
1.139
Cystine
g
0.373
90
0
1.692
Phenylalanine
g
1.132
50
0
5.135
Tyrosine
g
0.711
41
0
3.225
Valine
g
1.159
46
0
5.257
Arginine
g
2.188
46
0
9.925
Histidine
g
0.597
46
0
2.708
Alanine
g
1.080
43
0
4.899
Aspartic acid
g
2.896
43
0
13.136
Glutamic acid
g
4.196
43
0
19.033
Glycine
g
1.092
43
0
4.953
Proline
g
1.014
47
0
4.600
Serine
g
1.080
43
0
4.899
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
89
0
0
404
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
0
0
0
0
USDA National Nutrient Database for Standard Reference, Release 17 (2004)

Peas, split, mature seeds, cooked, boiled, without salt

NDB No:     16086

Nutrient Units Value per
100 grams of
edible portion
Number
of Data
Points
Std.
Error
1.00 X 1 cup
-------
196g
Proximates
Water
g
69.49
25
1.521
136.20
Energy
kcal
118
0
0
231
Energy
kj
494
0
0
968
Protein
g
8.34
20
0.276
16.35
Total lipid (fat)
g
0.39
20
0.021
0.76
Ash
g
0.68
20
0.033
1.33
Carbohydrate, by difference
g
21.10
0
0
41.36
Fiber, total dietary
g
8.3
0
0
16.3
Sugars, total
g
2.90
0
0
5.68
Minerals
Calcium, Ca
mg
14
20
0.266
27
Iron, Fe
mg
1.29
20
0.074
2.53
Magnesium, Mg
mg
36
20
1.428
71
Phosphorus, P
mg
99
20
5.92
194
Potassium, K
mg
362
20
27.305
710
Sodium, Na
mg
2
16
0.129
4
Zinc, Zn
mg
1.00
20
0.053
1.96
Copper, Cu
mg
0.181
20
0.009
0.355
Manganese, Mn
mg
0.396
20
0.01
0.776
Selenium, Se
mcg
0.6
0
0
1.2
Vitamins
Vitamin C, total ascorbic acid
mg
0.4
0
0
0.8
Thiamin
mg
0.190
20
0.02
0.372
Riboflavin
mg
0.056
20
0.002
0.110
Niacin
mg
0.890
20
0.059
1.744
Pantothenic acid
mg
0.595
8
0.035
1.166
Vitamin B-6
mg
0.048
8
0.002
0.094
Folate, total
mcg
65
13
14.314
127
Folic acid
mcg
0
0
0
0
Folate, food
mcg
65
13
14.314
127
Folate, DFE
mcg_DFE
65
0
0
127
Vitamin B-12
mcg
0.00
0
0
0.00
Vitamin A, IU
IU
7
0
0
14
Vitamin A, RAE
mcg_RAE
0
0
0
0
Retinol
mcg
0
0
0
0
Vitamin E (alpha-tocopherol)
mg
0.03
0
0
0.06
Vitamin K (phylloquinone)
mcg
5.0
0
0
9.8
Lipids
Fatty acids, total saturated
g
0.054
0
0
0.106
4:0
g
0.000
0
0
0.000
6:0
g
0.000
0
0
0.000
8:0
g
0.000
0
0
0.000
10:0
g
0.000
0
0
0.000
12:0
g
0.001
0
0
0.002
14:0
g
0.001
0
0
0.002
16:0
g
0.042
0
0
0.082
18:0
g
0.010
0
0
0.020
Fatty acids, total monounsaturated
g
0.081
0
0
0.159
16:1 undifferentiated
g
0.000
0
0
0.000
18:1 undifferentiated
g
0.077
0
0
0.151
20:1
g
0.003
0
0
0.006
22:1 undifferentiated
g
0.000
0
0
0.000
Fatty acids, total polyunsaturated
g
0.165
0
0
0.323
18:2 undifferentiated
g
0.137
0
0
0.269
18:3 undifferentiated
g
0.028
0
0
0.055
18:4
g
0.000
0
0
0.000
20:4 undifferentiated
g
0.000
0
0
0.000
20:5 n-3
g
0.000
0
0
0.000
22:5 n-3
g
0.000
0
0
0.000
22:6 n-3
g
0.000
0
0
0.000
Cholesterol
mg
0
0
0
0
Amino acids
Tryptophan
g
0.093
0
0
0.182
Threonine
g
0.296
0
0
0.580
Isoleucine
g
0.344
0
0
0.674
Leucine
g
0.598
0
0
1.172
Lysine
g
0.602
0
0
1.180
Methionine
g
0.085
0
0
0.167
Cystine
g
0.127
0
0
0.249
Phenylalanine
g
0.384
0
0
0.753
Tyrosine
g
0.242
0
0
0.474
Valine
g
0.394
0
0
0.772
Arginine
g
0.744
0
0
1.458
Histidine
g
0.203
0
0
0.398
Alanine
g
0.367
0
0
0.719
Aspartic acid
g
0.984
0
0
1.929
Glutamic acid
g
1.426
0
0
2.795
Glycine
g
0.371
0
0
0.727
Proline
g
0.344
0
0
0.674
Serine
g
0.367
0
0
0.719
Other
Alcohol, ethyl
g
0.0
0
0
0.0
Caffeine
mg
0
0
0
0
Theobromine
mg
0
0
0
0
Carotene, beta
mcg
4
0
0
8
Carotene, alpha
mcg
0
0
0
0
Cryptoxanthin, beta
mcg
0
0
0
0
Lycopene
mcg
0
0
0
0
Lutein + zeaxanthin
mcg
0
0
0
0
USDA National Nutrient Database for Standard Reference, Release 17 (2004)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live! 

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