Can-Do Recipes: Split Peas

Editor’s note
The following abstract describes a publication that is available as a downloadable PDF and may be purchased as single sheets or in a bundles of 25.

Questions? Contact Jo Britt-Rankin.

Author/Reviewer: Susan Mills-Gray

Easy-to-prepare recipes using split peas as the main ingredient are displayed in this four-page flier. Additional cooking and preparation tips, measurement conversions, safety measures and cooking terms are also included.

Topics

• Boxed food
• Food pantry
• SNAP
• Split Peas
• Recipes
• Healthy eating
• Food preparation
• Cooking tips

Recipes

• Crunchy Split Pea Snack
• Split Pea Soup
• Split Pea Salad
• Yellow Split Pea Hummus

Pages

• 4

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Split Peas Tips

• Split peas are mature peas that are allowed to dry before harvesting. When the skins are removed, they naturally split in half.
• When shopping, choose bright-colored split peas, usually green or golden yellow. Either can be used in most recipes. Yellow split peas have a mild flavor while green split peas are slightly sweeter.
• Dried split peas are inexpensive and store well. To maximize shelf life, store dry split peas in an airtight container in a cool, dark, dry place. Stored properly, they keep their quality for two years or longer. For longer storage, freeze cooked split peas for up to three months. Cooked split peas can be refrigerated for up to a week.
• Split peas do not need to be soaked before cooking. Sort to remove small rocks or other seeds and plant parts, then rinse in a colander under cool water to remove dust.
• Cook split peas by simmering in water or broth. Use about three cups of water for one cup of split peas.
• Cooking times depend on the desired texture. For split peas that hold their shape, cook for 20 minutes. To make a smooth puree, cook for 40 minutes or longer.
  - 1 pound = 2 1/8 cups dry split peas
  - 1 cup dry split peas = 2 to 2 1/2 cups cooked

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Crunchy Split Pea Snack

Ingredients

• 2/3 cup yellow split peas soaked for 4 hours (Do not substitute green split peas.)
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon cumin
• 1/4 teaspoon chili powder
• 1/4 teaspoon paprika

Directions

1. After soaking the split peas, drain them and then pat them dry using a paper towel.
2. Over medium-high heat, coat a large skillet with the oil.
3. Once the pan is hot, add the split peas along with the salt and seasoning and stir frequently until golden in color and crunch in texture, about 7 to 10 minutes.
4. Remove from pan and serve or store in an airtight container.

Notes

This recipe will not work well with green split peas.

Adapted from hungertaskforce.org.

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Split Pea Soup

Ingredients

• 1 cup carrots, sliced or grated
• 1 cup chopped onion, lightly packed
• 1 cup chopped celery, lightly packed
• 1 teaspoon oil
• 2 cups dry split peas (yellow or green)
• 7 cups broth (any flavor)

Directions

1. Clean hands and food preparation surfaces.
2. In a large saucepan, sauté carrots, onion and celery in oil until just beginning to brown.
3. Add split peas and broth. Bring to a boil then cover and reduce heat to low.
4. Simmer until peas are as soft as you like, 45 to 60 minutes or longer. Refrigerate or freeze leftovers within 2 hours.

Adapted from foodhero.org.

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Split Pea Salad

Ingredients

• ½ cup dry split peas (green, yellow or a mix)
• 1 ½ cups broth (any flavor) or water
• 2 green onions, sliced (or ¼ cup finely chopped onion)
• 1 cup diced tomato
• ¼ cup fresh parsley, chopped
• ¼ cup Italian salad dressing

Directions

1. Clean hands and food preparation surfaces.
2. Rinse fresh vegetables under running water before preparing.
3. In a small saucepan, combine split peas and water or broth. Bring to a boil. Reduce heat and simmer peas until just tender but still holding their shape, about 20 minutes.  Drain if needed.  Set aside to cool.
4. In a bowl, combine the cooked split peas, onion, tomato and parsley.  Add the dressing and toss lightly.
5. Refrigerate leftovers within 2 hours.

Adapted from foodhero.org.

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Yellow Split Pea Hummus

Ingredients

• 1/2 cup dry yellow split peas
• 1 clove garlic
• 2 tablespoons oil
• 1 teaspoon lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon cumin (optional)

Directions

1. Clean hands and food preparation surfaces.
2. Sort through peas. Remove rocks and broken peas. Rinse under cool water.
3. To a medium pot, add split peas and 1 ½ cups water. Bring to a boil. Reduce heat and cover. Cook 30 minutes or until peas are tender. Drain any excess water from peas.
4. To a food processor, add cooked peas, garlic, oil, lemon juice, salt and cumin (if using). Blend until smooth, about 2 minutes.
5. Serve warm with chips or vegetables. Or cover, refrigerate and use within 4 days.

Adapted from extension.illinois.edu.