Split Pea Spread
Transform your snacking routine with this creamy and flavorful Split Pea Spread—a nutritious and versatile plant-based dip that's perfect for any occasion! Made with tender cooked green split peas, zesty lemon juice, rich olive oil, and a hint of warming spices like cumin and paprika, this vegan spread strikes the perfect balance between earthy and tangy. Quick and easy to prepare, it comes together with minimal effort in under an hour and pairs beautifully with crackers, fresh veggies, or warm flatbread. Serve it as a healthy appetizer, sandwich spread, or midday snack, and enjoy a protein-packed twist on classic dips. Plus, it’s naturally gluten-free, dairy-free, and meal-prep friendly, making it a deliciously wholesome addition to your recipe repertoire!
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Recipe Information
Ingredients
- 1 cup dried green split peas
- 4 cups water
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 0.5 teaspoon ground cumin
- 0.5 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon fresh parsley, chopped (optional, for garnish)
Instructions
Rinse the dried split peas under cold water until the water runs clear to remove any dirt or debris.
In a medium saucepan, combine the split peas and water. Bring to a boil over medium-high heat.
Reduce the heat to low, cover, and simmer for 30-40 minutes or until the peas are very tender and most of the water is absorbed. Stir occasionally to prevent sticking.
Once cooked, drain any excess liquid from the split peas if necessary and allow them to cool slightly.
Transfer the cooked split peas to a food processor or blender.
Add the olive oil, lemon juice, minced garlic, ground cumin, paprika, salt, and black pepper to the split peas.
Blend everything together until smooth and creamy. You may need to scrape down the sides a few times. If the mixture is too thick, add water a tablespoon at a time until you reach your desired consistency.
Taste and adjust seasoning as needed (add more salt, lemon juice, or spices to your preference).
Transfer the split pea spread to a serving bowl and garnish with chopped parsley, if desired.
Serve immediately with crackers, bread, or fresh vegetables, or store in an airtight container in the refrigerator for up to 5 days.
Nutrition Facts
Calories |
965 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1275 mg | 55% | |
| Total Carbohydrate | 130.8 g | 48% | |
| Dietary Fiber | 50.9 g | 182% | |
| Total Sugars | 17.0 g | ||
| Protein | 50.9 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 201 mg | 15% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 2092 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
