Pinchin’ Pennie$ in the Kitchen: Split Pea Soup, Salad, Salsa and More! Using Split Peas in Your Recipes
(FN1741, Reviewed April 2024)Pulse foods include chickpeas (or garbanzo beans), lentils and split peas. These inexpensive foods provide protein, complex carbohydrates, and several vitamins and minerals. Like other plant-based foods, they contain no cholesterol and little fat or sodium. They are an excellent source of fiber and folate, along with many other vitamins and minerals. Like other plant-based foods, they contain no cholesterol and little fat or sodium. They are an excellent source of fiber and folate, along with many other vitamins and minerals. Try split peas in soup, salsa and salad, which are recipes featured on Page 2 of this handout.
Recipes
Key to abbreviations
c. = cup
oz. = ounce
tsp. = teaspoon
g = gram
Tbsp. = tablespoon
mg = milligram
Split Pea Salsa
1 c. dry green or yellow split peas, rinsed
2½ c. water
1 (19-oz.) can black beans, drained and rinsed
2 c. frozen corn
½ red bell pepper, chopped
¼ c. fresh cilantro, chopped
¼ c. lime juice
2 medium tomatoes, diced
½ c. onion, diced
1 tsp. ground cumin
Optional seasonings (cayenne pepper, hot sauce, etc.)
In a medium saucepan, bring peas and water to a boil, reduce heat, cover and simmer until peas are tender (about 20 minutes). Drain and transfer to a large bowl. Wash and prepare all produce. Combine all ingredients in a large bowl. Serve with tortilla chips.
Makes 10 servings. Each serving has 110 calories, 0.5 g fat, 5 g protein, 20 g carbohydrate, 4 g fiber and 250 mg sodium.
Country-style Split Pea Soup
1 c. onion, diced
1 leek, thinly sliced
1 c. celery, diced
2 cloves garlic, minced
1 Tbsp. canola oil
1¼ c. green or yellow split peas, rinsed
3 c. chicken broth
1 bay leaf
¼ c. fresh parsley, chopped, or 2 tsp. dried
1 Tbsp. seasoned salt
½ tsp. ground pepper
2 medium carrots, peeled and sliced
2 medium potatoes, peeled and diced
3 c. water
1 c. cooked ham, diced (optional)
1 c. plain nonfat/low-fat yogurt (optional)
In a large, heavy saucepan, sauté onion, leek, celery and garlic in canola oil until they are tender, about five minutes. Add peas, broth, water, bay leaf, parsley, seasoned salt and pepper. Bring to a boil. Reduce heat, cover and simmer, stirring occasionally, for about 40 minutes, or until peas are tender. Add the carrots, potatoes and ham (optional) to the soup. Cover and simmer about 15 to 20 minutes, or until vegetables are tender but retain their shape. Add water, if necessary, to thin soup. Reduce heat.
Optional: Add plain yogurt and cook for five minutes. (Do not boil.)
Makes 12 servings. Each serving has 120 calories, 1 g fat, 6 g protein, 20 g carbohydrate, 6 g fiber and 500 mg sodium.
Split Pea Pasta Salad
½ c. dry green split peas
1½ c. water
⅔ c. Italian dressing (light)
8 oz. bowtie pasta
1½ c. bell pepper, chopped
16 oz. ham, cubed
Salt and pepper to taste
Sliced black olives (optional)
In a medium saucepan, bring peas and water to a boil, reduce heat, cover and simmer until peas are just tender (about 20 minutes). Drain and transfer to a large bowl. Add dressing and set aside. Meanwhile, cook pasta until al dente. Toss pasta, peas, pepper and ham. Add salt and pepper. Serve warm or chill and serve cold.
Makes 12 servings. Each serving has 150 calories, 4.5 g fat, 9 g protein, 19 g carbohydrate, 2 g fiber and 500 mg sodium.
This project was made possible in part with funding from the Northern Pulse Growers Association.
Visit www.northernpulse.com for more information.
