White peas (safed vatana) are rich in plant protein and dietary fiber, and provide B vitamins like thiamine and niacin along with minerals such as iron, potassium, magnesium, and phosphorus that support energy metabolism, muscle function, and bone health. Their fiber–protein combo promotes fullness and healthy weight management while helping regulate blood sugar, aided by polyphenols with antioxidant and anti‑inflammatory activity. Intake is associated with better heart markers through LDL‑cholesterol reduction and beneficial nutrients like potassium and magnesium that support blood pressure control. For cooking, soak dried white peas and simmer or pressure‑cook until tender to use as a hearty base in savory preparations. They shine in curries, stews, and chaats such as ragda thanks to their starchy, creamy texture once cooked.