Split peas often get relegated to soup, but they’re brimming with potential for a whole lot more. Ready to cook (no soaking required) and chock full of protein and fiber, they can stand in for lentils, meat, grains while offering a thick, nutritious boost to dips and sauces. They’re super mild, with a gently nutty and sweet flavor and the ability to take on a range of seasonings.
In these four Nourish PA recipes, split peas shine as a main character and tucked into existing recipes for a boost of plant-based nutrition. Check them out:
Split Pea Hummus
Ingredients
- 1 (15-ounce) can split peas, drained, and rinsed, or 2 cups cooked split peas
- 1 (15-ounce) can chickpeas, drained, and rinsed, or 2 cups cooked chickpeas
- 3 tablespoons olive oil, plus more for garnish
- 2 lemons, juiced, or 2 tablespoons lemon juice
- 1 teaspoon ground cumin or ground coriander
- Salt and pepper, to taste
- Pita chips or crackers, for serving
- Fresh vegetables, for serving, such as cucumbers, peppers, carrots, celery, etc.
Method
- Combine split peas and chickpeas in a large mixing bowl. Using a fork, mash peas and chickpeas together until smooth or desired consistency is reached, about 3-5 minutes.
- Add olive oil, lemon juice, ground cumin, salt and pepper to taste. Mix until completely combined.
- Transfer hummus to a serving bowl. Garnish with additional olive oil. Serve with pita chips, crackers and vegetables.
Other easy ways to use split peas:
Potato and Split Pea Mash: Introduce split peas to your usual mashed potatoes for a boost of protein and fiber. Split peas make this fluffy, comfort food a bit more nutritious!
Split Pea Veggie Burgers: These handmade, protein-packed burgers take on savory seasoning like garlic, soy sauce and cumin. Serve them on buns or “naked” on a bed of greens or grains.
Split Pea “Risotto”: This creamy, rich risotto uses split peas instead of grains for a feel-good fill-up and scrumptious meal for four.
- Photos and recipes: Dish Works
