Split Pea Salad (High Protein, V, GF)
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.
Servings: 4 main dish servings
Equipment
- 1 Medium Saucepan
Ingredients
- 1 cup uncooked dried split peas rinsed and drained (green or yellow)
- 1 tablespoons olive oil (see notes for oil-free options)
- 2 teaspoons finely grated lemon zest
- 1 1/2 tablespoons freshly squeezed lemon juice
- 3/4 teaspoon salt (more or less, to taste)
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground black pepper
- 1/2 English / hothouse cucumber quartered lengthwise, sliced thin (about 5 ounces total)
- 8 small radishes trimmed, halved lengthwise, sliced thin
- 1 cup cherry tomatoes, sliced lengthwise
- 1 large avocado peeled, cored, diced
- 1/2 cup parsley leaves chopped
- 1/3 cup mint leaves chopped
- Optional: 1/3 cup pitted brine-cured olives black or green
Instructions
- 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).
- While the split peas are cooking, prepare the vegetables, as indicated in the ingredients list.
- Drain the split peas through a colander or sieve. Run under cold water until the split peas are cool. Shake off excess water and transfer split peas to a large mixing bowl.
- Add the olive oil, lemon zest, lemon juice, salt, cumin and black pepper. Gently toss to combine.
- 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.
Notes
- Green Split Peas or Yellow Split Peas? 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.
- Split Pea Alternatives: 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.
- Radish Alternatives: 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.
- Oil-Free Version: Omit the oil, or 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!).
- Fresh Herb Variations: 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.
Nutrition
Serving: 1serving | Calories: 300kcal | Carbohydrates: 38g | Protein: 14g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 461mg | Potassium: 953mg | Fiber: 17g | Sugar: 6g | Vitamin A: 1164IU | Vitamin C: 28mg | Calcium: 68mg | Iron: 4mg