Greek Yellow Split Pea Dip

Name: Greek Yellow Split Pea Dip
Prep time: 1.5

4.2

4.2 out of 5 stars (based on 15 reviews)

1.5 min prep

8 servings

Carrot Icon for Number of Ingredients Size

10 ingredients

This dip which is just split peas is so delicious. The recipe may seem time consuming, but all what is needed is to think ahead to give the flavors time to blend, otherwise it is...

1 cup yellow split peas, picked through, rinsed and drained
1 medium onion, chopped
¼ cup olive oil divided + extra 1 tablespoon for drizzling
1¼ cup lemon juice, divided
2½ cups water
1 large garlic clove, minced fine
1 small red onion, sliced very thin lengthwise, some reserved for garnish
½ teaspoon sea salt
Grind of freshly ground black pepper, to taste
Flat-leaf parsley, chopped for garnish

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Nutrition Facts

Calories

167 cals

Fat

7 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

21 g

Sugar

4 g

Fiber

7 g

Protein

6 g

Sodium

127 mg

Directions

In a medium stockpot, bring split peas, onions, 1 tablespoon of the olive oil, 1/4 cup lemon juice, and the water to a boil. Cover and simmer gently for 2 hours, until thick. After the first hour, check occasionally, adding a little hot water if the peas are burning or drying out.
Transfer the split peas to a bowl and stir in the garlic, red onion and remaining olive oil. Season with salt and pepper. Cover and cool, then keep chilled in the refrigerator for 3 hours or overnight.
Remove from the refrigerator and taste for seasoning. Serve at room temperature drizzled with the remaining 1 tablespoon of olive oil, 1 tablespoon of lemon juice, and garnished with chopped parsley, and reserved red onion. Serve with Baked Whole Wheat Pita Chips.

Chef Tips

This recipe can be frozen for future use, but at the end of step 1. The taste of onions and garlic (and of other spices for that matter) intensifies in the freezer, and would make this delicious puree too strong tasting if frozen after step 2.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society