Split Pea Salad (High Protein, Oil-Free)

Discover the benefits of incorporating split peas into your diet with this easy and nutritious salad recipe. Packed with protein, fiber, and vitamins, this split pea salad is perfect for a quick and healthy meal.

How to Make a Quick and Healthy Split Pea Salad

Delicious, frugal, and protein-rich, humble split peas are ready for the lemony limelight.

You likely know and love dried split peas best in hearty split pea soup, or perhaps cooked until velvety smooth in spiced dal, meant for scooping with warm pieces of pita bread (sigh…I am making myself hungry as I write 😊).

Allow me to propose a much overdue addition to the split pea repertoire: a bright, summer split pea salad.

Yes, split pea salad. Beans of various shapes and types land starring or sidekick roles in salads all the time. Lentils, too. But what of the humble split pea? It has been entirely overlooked as salad-worthy.

No longer, friends. I feel certain you will be adding them to your curated list of salad ingredients as soon as you try them in this recipe.

Recipe Benefits

• High protein (14 grams of plant-based protein per serving)
• High in fiber (17 grams)
• Vegan (egg-free, dairy-free)
• Grain-free
• Gluten-free
• Can be made Oil-free, as needed

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.

• Split peas (use either green split peas or yellow split peas)
• English cucumber (or regular cucumber, peeled and seeded)
• Radishes
• Avocado
• Cherry tomatoes or grape tomatoes
• Fresh parsley leaves
• Fresh mint leaves
• Green onion (or chives)
• Lemons (both the lemon juice and the finely grated lemon zest)
• Olive oil or avocado oil (this can be omitted, as desired)
• Seasonings (salt, black pepper, cumin)
• Optional extra: pitted brine-cured black olives or green olives

Step by Step Instructions

Note that the complete directions are also in the recipe card below.

Step One: Cook the Dry Split Peas

Fill a medium saucepan halfway full with water. Bring to a boil over high heat. Add the rinsed and drained split peas. Reduce heat to medium-high heat and cook, uncovered, for 17 to 20 minutes or until just tender (not falling apart; the peas should still hold their shape).

Step Two: Prepare the Vegetables

While the split peas are cooking, prepare the vegetables, as indicated in the ingredients list.

Step Three: Drain the Split Peas

Drain through a colander or sieve. Run under cold water until the split peas are cool. Shake off excess water and transfer to a large mixing bowl.

Step Four: Add the Citrus and Seasonings

Add the olive oil, lemon zest, lemon juice, salt, cumin and black pepper. Gently toss to combine.

Step Five: Combine Split Peas & Veggies

Add the cucumber, radishes, tomatoes, avocado, parsley, mint, and optional olives to the bowl. Gently toss to combine. Cover and refrigerate until cold before serving.

Step Six: Chill

Cover and refrigerate the split pea salad at least 1 hour before serving.

Storage

The salad is best eaten with a few hours of making it (so that the vegetables are crunchy). Store any leftovers in an airtight container in the refrigerator / fridge for up to 2 days.

Variations

• What varieties of split peas can I use in the recipe? Use either green split peas or yellow split peas. Yellow split peas have a slightly milder flavor than green split peas, but the difference is negligible in this bright and fresh salad.
• What can I substitute for the cooked split peas? An equal amount of cooked lentils (brown lentils, black lentils, green lentils, or whole red lentils) can be used in place of the split peas. An equal amount of cooked beans (canned or homemade, rinsed and drained), such as chickpeas, white beans, or black beans, can likewise be swapped in.
• What can I substitute for the radishes? Red onions or purple onions will add crunch, and a sharp bite, in a similar fashion to the radishes. I suggest using fewer red onions (approximately 1/3 cup onion that has been chopped) since they are more powerful than radishes. You do not want them to overwhelm the flavor of the salad.
• Can I make the salad without oil? Certainly! Leave it out entirely. Alternatively, consider making a batch of my Oil-Free Salad Dressing (made with cashews, or sunflower seeds). I suggest using fresh lemon juice in place of the vinegar that is called for in the recipe (do not forget to add the lemon zest, too!).
• What can I use in place of the parsley and/or fresh mint? You can use just about any leafy herbs or leafy green in place of the mint and/or parsley. For example, cilantro, arugula, basil, dill or fresh fennel fronds. You could also swap in a few generous handfuls of spinach or kale leaves, chopped. You cannot go wrong.

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