safed vatana
Last Updated : Dec 02,2020

What is Safed Vatana? Uses, Nutritional Information + Recipes
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What is Safed Vatana?

While we generally associate dried peas with a deep green colour, they are also available in a yellowish white (safed) colour, which offers a more delicate flavour. Safed vataana are nothing but dried white peas. Dried peas are produced by harvesting the peapods when they are fully mature and then drying them. Once they are dried and the skins removed, they split naturally.
When fresh peas are not available or when you want to enjoy a starchier, hardier flavoured legume, dried peas or white vataana are the perfect choice. Safed vataana is available all year round, and there are different types, all of which are spherical in shape.

In India, safed vataana are mostly used in the Gujarati and Maharashtrian cuisines. They are an essential in making Maharashtrian street food dishes like Misal pav and even Ragda patties. They are also used in other cuisines all over India but not as much.

Parboiled safed vatana
Parboiling is a cooking technique in which soaked safed vataana are partially cooked in boiling water, but removed before it is cooked all the way through. As dried peas take longer to cook than other ingredients, many recipes call for parboiled peas, to ensure that they cook completely in the final dish.
Soaked safed vatana
Soak the safed vataana in plenty of water for 6 to 8 hours. Drain and use as per the recipe.
Sprouted safed vatana
Wash the safed vatana and soak it overnight in sufficient water in a flat-bottomed container. Then, drain the water and keep the vatana aside. Take the flat-bottomed bowl or saucer, line its bottom with a wet 100% cotton washcloth. Spread the soaked safed vatana on the cloth. Take another similar cloth and cover the vatana. If the cloth is large enough, the same cloth can be folded over the safed vatana, to make a bundle-like arrangement. Keep the container in a dry, dark place. After 12 hrs, sprinkle some more water on the cloth to make sure it is moist. Once the safed vatana has sprouted to the desired length, you can remove and use it as required in the recipe.

How to select Safed Vatana
• Dried peas are generally available in pre-packaged containers as well as bulk bins.
• They are available as whole peas or split peas.
• Regardless of packaging, check the peas as best as possible to ensure that they are not cracked and that they are free of debris.

Culinary Uses of Safed Vatana
• Use safed vataana to make dal, the classic Indian dish.
• Safed vataana soup, whether homemade or from a container, is a delicious way to enjoy this nutritious legume.
• Purée cooked peas with your favourite herbs and spices and serve as a side dish.
• Boiled safed vataana can be made into a tangy chaat with chopped onions, green chilies and tomatoes.

How to store Safed Vatana
• Dried peas or safed vataana will keep for several months if stored in an airtight container in a cool, dry and dark place.
• If you need to store them for longer, you can keep them in the refrigerator

7 Health Benefits of Safed Vatana, Raw Dried White Peas
The most common of the peas is the fresh green peas, followed by dried green peas and lastly the dried white peas. Commonly known as safed vatana, it has a nutrition count worth looking at.

1. Dried White Peas are Filled with Fiber
2.3 g of fiber - about 10% of RDA of 25 g – is fulfilled by ¼ cup of safeed vatana. Fiber has always been the buzz in health magazines and newspapers columns as it’s one nutrient which is cure for many ailments. A fit adult needs it to keep gut healthy, diabetics need it to control sugar levels while others may need to control their cholesterol levels or weight. Whether the reason is one of those mentioned here or some other, when fiber is chalked in bold, do remember to stock your pantry with safed vatana along with a horde of vegetables and grains.

2. Safed Vatana are Packed with Protein
Protein provides amino acids which are the building blocks of our cells. Safed vatana not only contributes 9.9 gm of protein (from ¼ cup) but when paired with any grain also forms a source of complete protein (which contains all 9 essential amino acids which body cannot make). So it’s definitely a befitting choice for vegetarians. Make usal, ragda or any other subzi for lunch and pair it with roti of your choice.

For complete 7 Health Benefits of Safed Vatana, Raw Dried White Peas read this article

Nutrition Facts for Raw Dried White Peas (Safed Vatana)
¼ cup of safed vatana is about 50 grams
RDA stands for Recommended Daily Allowance

Energy – 158 calories
Protein – 9.9 g
Carbohydrate – 28.2 g
Fat – 0.5 g
Fiber – 2.3 g

0.24 mg of Vitamin B1 (Thiamine) = 15% of RDA (about 1.2 to 1.6 mg for men)
1.7 mg of Vitamin B3 (Niacin) = 8.09% of RDA (about 16 to 21 mg for men)

38 mg of Calcium = 3.8% of RDA (about 1000 mg)
3.5 mg of Iron = 17.5 % of RDA (20 mg for women)
50 mg of Magnesium = 14.2% of RDA (about 350 mg)
362.5 mg of Potassium = 7.7% RDA (about 4700 mg)
149 mg of Phosphorus = 24.8% of RDA (about 600 mg)
1.7 mf of Zinc = 14.1% of RDA (about 10 to 12 mg)

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