Split peas are a tasty and satisfying superfood with a rich, nutty flavor. Besides their numerous health benefits for the heart, brain, and nervous system, they can be used in various dishes like soups, stews, and salads. While many people typically associate split peas with soup, they actually offer a wide range of tasty and nutritious options. You might be surprised to find how versatile they are, fitting perfectly into your favorite recipes, from Asian soups and curries to classic American dishes like pea salad and dips. Here are 10 delicious ways to enjoy more split peas:
1. Soup: Enhance your soup by adding split peas! Just by incorporating cooked, pureed, or canned split peas, you can elevate a simple soup into a super-healthy meal. With over 11 grams of fiber and 12 grams of protein in just 4 ounces of cooked green split peas, they create a nutritious base. Add vegetables, spices, and seasonings for a delicious split pea soup that can serve as a meal or side.
2. Salads: Toss split peas into your salad! Replace garbanzo or black beans with cooked split peas on a bed of fresh kale or spinach for extra fiber, protein, and nutrients that keep you satisfied. For added taste, use a dressing of olive oil and red wine vinegar, and mix in grilled chicken, ground beef, or turkey for more protein.
3. Casserole: Boost your casserole by adding green split peas! Dishes like baked macaroni and cheese, shepherd’s pie, and tuna noodle casserole become even better with split peas, adding more fiber while retaining flavor. Instant mashed potatoes can also thicken any casserole when needed.
4. As a Side: Make a simple green split pea soup as a side! When time is tight, create a quick split pea soup with leftover ingredients to enhance any entrée or side. Mix cooked broccoli, carrots, onions, and garlic, and pair with seasoned ground beef or sausage for a hearty meal.
5. Hummus: Craft your own spicy split pea hummus! For gatherings, mix green split peas into traditional hummus for a thicker dip packed with added protein. It’s a perfect snack if you’re looking for something salty and savory without too many calories.
6. Burgers: Make green split pea burgers! Burger lovers can add cooked, pureed, or canned green split peas to their patties for extra nutrients, fiber, and flavor. Add chili powder, cumin, garlic, and onion for an extra punch.
7. On the Go: Split peas are great for on-the-go snacks! If you’re busy and need a quick meal, keep boiled and pureed split peas in an airtight container. With 3 grams of protein per ounce, they make a handy and healthy snack throughout the day.
8. Risotto: Create creamy split pea soup risotto! Use white or brown rice cooked in your favorite broth, add Parmesan cheese, and stir in pureed green split peas for a creamy dish. For more flavor, add roasted pumpkin seeds, sautéed spinach with garlic and shallots, or extra virgin olive oil.
9. Falafel: Substitute garbanzo beans with green split peas in falafel! For a crunchy outside and tender inside, split pea falafel offers a fantastic alternative to standard recipes. Bake them instead of frying for a healthier option.
10. Spice it Up: Get creative by adding green split peas to your soups! Whether in creamy chicken noodle, spicy jambalaya gumbo, or traditional minestrone, split peas boost the nutrients and fiber without altering the taste. The possibilities are endless.
