Greek Yellow Split Pea Dip- cook for your life- anti-cancer recipes

Greek Yellow Split Pea Dip

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Clock Icon for Prep Time 1.5 min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 10 ingredients
The first time I tasted this dip, it was so delicious I couldn’t believe it was just split peas. The recipe may seem time consuming, but all you really need to do is think...

Ingredients

  • 1 cup yellow split peas, picked through, rinsed and drained
  • 1 medium onion, chopped
  • ¼ cup olive oil divided + extra 1 tablespoon for drizzling
  • ¼ cup lemon juice, plus 1 tablespoon for finishing
  • 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
  • Chopped flat-leaf parsley, for garnish

Nutrition Facts

Calories

160 cals

Fat

7 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

19 g

Sugar

3 g

Fiber

7 g

Protein

6 g

Sodium

126 mg

Directions

  1. 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.
  2. 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.
  3. 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

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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