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When you think split peas, chances are, your mind automatically goes to split pea soup. When the weather starts to get colder and it seems that summer has finally gone, it’s the perfect time to shift away from fresh, light foods and embrace comforting meals. Split pea soup is just one of the ways to do that — not only is it warm and filling, it can also be pretty good for you.
Split peas are high in fiber and protein, so they’ll keep you full and are a good source of vitamins and minerals like molybdenum (which detoxifies sulfites), manganese, copper, potassium, folate, and vitamin B1. Studies have also shown that regular consumption of split peas may reduce one’s risk of coronary heart disease.
Before getting into the recipes, here are some suggested products:
If you’re wondering what you can do with these healthful pulses besides making an awesome pot of soup, we’re glad you asked, because we have recipes for you, courtesy of the Food Monster App. Check them out!
Curry
Bursting with flavors, this creamy and fragrant One-Pot Split Pea Curry by Annabelle Randles is a complete meal on its own. Mildly spiced so that the whole family can enjoy it with rice or grains of your choice and plenty of fresh coriander. Like most curried dishes, it is even better the day after so you can look forward to a tasty packed lunch.
Dips/Spreads
Mashed yellow split peas are topped with red onion and a generous splash of olive oil makes a wonderful appetizer. This Greek Fava and Split Pea Spread by Johanne Rosenthal was meant to be shared with a friend. This fava spread is super simple yet incredibly delicious. It’s simplicity makes it versatile, so you can enjoy it as a dip, spread it onto sandwiches, or even eat it by the spoonful if you like!
Ethiopian Food
The split pea-based Atir Ket (Ethiopian yellow split peas) by Melanie Sorrentino is simple and budget-friendly, yet the level of deliciousness is off the chart. Split peas are cooked with the purée of fresh ginger and garlic and include minimal effort to make. Serve over injera or your favorite flatbread, as traditionally, Ethiopian food is eaten with your hands.
Flatbread
Dhalpuri Roti is a traditional Carribean dish that consists of a thin, tortilla-like bread that is been stuffed with a savory filling, rolled out flat, and then cooked on a hot stone. This particular recipe by Nita Ragoonanan fills the delicately thin dough with a hearty mix of yellow split peas that have been mixed with a bold blend of spices. The resulting roti are highly addictive and go perfectly with a curry, a soup, or they can be enjoyed on their own.
Risotto
This is Lemony Balsamic Split Pea Risotto by Laura Peill is risotto in the most untraditional sense. There’s no rice or wine, yet when you experience its rich taste and soft texture, there will be no doubt in your mind that it’s worthy of the name “risotto.” The delicious green split peas cooked in flavorful vegetable broth, vinegar, and spices until they achieve a purée-like texture. Just before serving, a mixture of sautéed mushrooms and other vegetables are added. Top with a sprinkle of pumpkin seeds for texture and enjoy this indulgent meal.
For more protein-packed recipes, check out our vegan split peas recipes page and read 15 Protein-Packed Vegan Recipes That Feature Beans, Chickpeas, Lentils, and More.
Learn How to Cook Plant-Based Meals at Home
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.
For those of you interested in eating more plant-based we highly recommend grabbing our favorite plant-based cookbooks and downloading the Food Monster App — with over 20,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals, and get healthy! While you are at it, we encourage you to learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
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