This post is brought to you by a Wholefully partner.
And the most underrated pulse award goes to…split peas! Seriously, other than the occasional pot of split pea soup, most people don’t experience the joy of these little green guys regularly in their lives. And you should!
Just like all the other pulses out there (pulses include dry peas, chickpeas, lentils, and beans.), they are a super affordable, delicious, sustainable, protein-packed source of fiber. And unlike their slightly-more-finicky friends chickpeas and dried beans, split peas require NO presoaking or precooking, meaning they cook up in a FLASH. Woohoo for weeknight shortcuts!
Today, I’m partnering up with my friends from USA Pulses and Pulse Canada to open up your eyes to the glory of split peas.
They are so tasty, versatile, incredibly healthy, and affordable to cook with. The average cost of beef per serving is $1.49, whereas you can serve dry peas, chickpeas, lentils, or beans for about 10 cents per serving. TEN CENTS! If you’re looking for affordable ways to eat healthier, pulses need to be on your grocery list. Make sure to sign up for the Half-Cup Habit, and see how easy it can be to add a ½ cup serving of pulses to your diet 3x per week.
Canned pulses are a great deal, too, but to stretch your budget even further, drive your cart down the grocery store aisle a little more and pick up some bags of dried beans, lentils, chickpeas, or split peas. A pound of dried pulses runs between $1-$2, and trust me, you can streeeettttcchhh each of those bags into multiple meals. Today, I’m going to show you how to stretch a one pound bag of split peas into three delicious, healthy, meatless meals! Let’s do this.
Summer Split Pea Salad
Grab the last of the fresh tomatoes and corn from the farmer’s market, and enjoy this refreshing, healthy salad before you dive head-first into pumpkin spice and apple cinnamon. This works as a light dinner or a healthy side dish!Print
This flavorful and refreshing Summer Split Pea Salad is the perfect way to round out summer. Serve it as a light dinner or side dish.
- 2/3 cup dried green split peas
- 1 1/2 cups vegetable broth
- 2 cups halved cherry tomatoes (or 2 medium tomatoes, diced)
- 1 cup frozen corn kernels
- 2 tablespoons fresh minced parsley
- 2 tablespoons fresh minced basil
- 2 tablespoons fresh minced oregano
- 2 tablespoons fresh minced chives
- Juice and zest of 1 lemon
- 2 tablespoons olive oil
- 1 tablespoon dijon mustard
- 1/2 teaspoon garlic powder
- 1 teaspoon maple syrup
- Salt and pepper, to taste
- Combine the split peas and broth in a medium saucepan over high heat. Bring to a boil, stir, then reduce heat, cover, and simmer until the split peas are tender, but not mushy and most of the liquid is absorbed, about 20 minutes.
- Combine the cooked split peas in a large bowl with the tomatoes, corn, parsley, basil, oregano, and chives. Toss well to combine.
- In a jar with a tight-fitting lid, combine the lemon juice and zest, olive oil, dijon, garlic powder, syrup, salt and pepper. Close and shake well to combine.
- Pour dressing over the salad and toss to coat. Serve immediately.
Split Pea Curry
Packed with exotic flavors, this curry comes together in a flash. The key here is tracking down red curry paste—which you should be able to find in the international section of most supermarkets—the paste has so much for robust flavor than you’d get from using dried spices.Print
Thanks to red curry paste, this Split Pea Curry can be ready in under an hour. It is great for a weeknight or a weekend!
- 1 tablespoon olive oil
- 1 small onion, diced (about 1 cup)
- 1/4 cup red curry paste
- 3 cups vegetable broth
- 2/3 cup split peas
- 1–14 ounce can diced tomatoes (fire roasted for best flavor)
- 1–14 ounce can light coconut milk
- Salt and pepper, to taste
- Cooked rice and warm naan, for serving
- In a large skillet with high sides, heat the olive oil over medium-high heat. Add in the onions and cook until just translucent and fragrant, about 3 minutes.
- Add in the curry paste and stir. Continuing stirring for 1-2 minutes, or until the curry paste becomes fragrant (this helps to reactivate the spices in the curry paste).
- Add in the vegetable broth and split peas. Bring to a boil, reduce heat, and simmer for 10-15 minutes, or until the split peas have become tender (but not mushy).
- Add in the diced tomatoes and coconut milk. Continue to simmer for an additional 20 minutes, or until the mixture is very thick and the split peas are very tender.
- Taste and adjust seasoning—some curry pastes are very salt-heavy, so you might not need to add any seasoning at all.
- Serve over hot rice and with a side of warm naan bread.
Split Pea Hummus
Next to my pumpkin hummus, this might be my favorite hummus recipe ever! It has such an interesting, earthy flavor, and the color is off-the-charts beautiful! My green-loving three year old devoured this stuff. And I know what you’re thinking, hummus isn’t a meal! Well it is if you do it my way. Load up a plate with breads, veggies, and other yummy crudité, and it’s a fun snacky meal.Print
This earthy Split Pea Hummus has a gorgeous green hue. Load up a plate with breads, veggies, and other yummy crudité, and it’s a fun snacky meal or party dish.
- 2/3 cup dried green split peas
- 2 cups vegetable broth
- 1/4 cup tahini
- 2 garlic cloves
- Juice and zest of 1 lemon (about 2 tablespoons juice and 1 teaspoon zest)
- 1 tablespoon ground cumin
- 1/2 teaspoon salt, plus more to taste
- 1/4 cup olive oil
- Crackers, veggies, pita, for serving
- Combine the split peas and broth in a medium saucepan over high heat. Bring to a boil, stir, then reduce heat, cover, and simmer until the split peas are very tender (almost mushy) and most of the liquid is absorbed, about 30 minutes.
- Transfer the cooked split peas to a food processor. Add in the tahini, garlic, lemon juice and zest, cumin, and salt. Pulse until very smooth—you may need to scrape down the sides occasionally.
- With the food processor running, stream in the olive oil, and continue to run until just combined. Taste for seasoning, adding more salt if necessary, then serve with crackers, veggies, and pita, for dipping.
- If you make this hummus right after cooking the split peas, you’ll end up with warm hummus, which is actually quite nice! But if you prefer, you can let it cool completely before serving.
Each of these recipes uses about 2/3 cups of dried split peas, meaning you can buy a single pound of dried green split peas (for a whopping $1.50) and make all three of these dishes. Now that’s how you stretch your grocery budget!
Looking for ways to eat healthier? Just add pulses! This is a sponsored post written by me on behalf of USA Pulses and Pulse Canada. All opinions are my own. Learn more by visiting their website or following them on Twitter, Facebook, Pinterest, or Instagram.