YELLOW SPLIT PEAS

Yellow Split Peas belong to the same family as lentils and are loaded with both protein and fiber. Just half a cup of cooked split peas provides 110 calories, less than 1 g of fat, and 12 grams of fiber! That's nearly half the daily value of fiber people need every day. They also contain important amino acids, vitamins, and minerals that help our bodies grow and repair themselves.
Lentils often come dry in bags, but unlike many other dry beans, their small size means you don't have to pre-soak them overnight to cook them. You can just toss them in a soup or boil them and they're ready to go! This saves you time and can result in a tasty meal. They go well in soups, salads, curries, casseroles, and more.
 

Canadian Yellow Split Pea Soup

Ingredients

  • 2 and 1/2 cups yellow split peas

  • 1 ham bone with some meat

  • 4 carrots, diced

  • 1/2 large onion, diced

  • 5 stalks celery, diced 

  • 2 teaspoons dried thyme

  • 1 bay leaf (optional)

  • 2 tablespoons kosher salt

  • 1 pinch ground black pepper, or to taste

  • 8 cups water, or as needed

 

Instructions

  1. Place split peas, ham bone, carrots, onion, celery, thyme, bay leaf, salt, and pepper into a large pot; pour in water. Bring mixture to a boil and skim off any foam with a spoon. Reduce heat; place a lid on the pot slightly ajar to allow some evaporation. Simmer, stirring occasionally, until peas are tender and soup is thick, about 3 hours.

  2. Remove ham bone from soup; strip meat from ham bone, chop meat, and return it to the pot.

 

TIP: Plan this meal after cooking a ham to use the bone rather than just trashing it. You can also freeze the ham bone to make a soup at a later date. Not cooking ham soon? You can substitute in cubed ham or even bacon to get that salty pork flavor.

Recipe from https://www.allrecipes.com/recipe/234017/canadian-yellow-split-pea-soup-with-ham/

Split Pea Tacos

  • Makes: 6 servings (2 tacos per serving)                 

  • Preparation Time:  8 minutes                              

  • Cooking Time:  30 minutes

Ingredients

  • Nonstick cooking spray

  • 1 tablespoon vegetable oil

  • 1 medium onion, diced

  • 1 cup dried yellow split peas

  • ¼ teaspoon garlic powder

  • 2 tablespoons taco seasoning

  • 3 cups water

  • 1 (8 ounce) can tomato sauce

  • 12 (6 inch) corn tortillas

  • 1 cup salsa

  • 4 ounces cheese, shredded (1 cup shredded)

  • 2 cups shredded lettuce

 

Instructions

  1. Wash the lettuce.

  2. Collect, dice, shred, and measure all ingredients before starting to prepare the recipe. Rinse the split peas.

  3. Spray a large skillet with cooking spray. Add tortillas to the skillet one at a time. Heat briefly on both sides over medium heat until warm and soft.  Wrap in 2 layers of foil, put on a plate, and cover with another plate to keep warm.

  4. Heat the oil in the skillet over medium high heat.

  5. Add the onion, and cook for 4 to 6 minutes until it becomes soft. Stir while cooking.

  6. Add the split peas, garlic powder, and taco seasoning, and stir to mix.

  7. Add the water and tomato sauce, and stir to mix.

  8. Bring to a boil, then reduce heat to medium low, and cover. Cook for about 30 minutes or until the split peas are tender. Check and stir the mixture every 5 minutes to be sure the liquid is simmering and not boiling. If the mixture is boiling, reduce the heat to low. If there is no liquid, add a ½ cup more water, stir thoroughly and cover.

  9. Uncover, and cook for 5 more minutes until the mixture thickens, stirring every few minutes. (Optional: Mash the split peas somewhat with the back of a fork.)

  10. Add ¼ cup of the split pea mixture, salsa, cheese, and lettuce to each tortilla.

  11. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.

 

TIP: Be creative! Serve as split pea tostadas or with tortilla chips as a party dip.

Recipe from Missouri Extension Office

Client Choice USDA food distributed in Bolivar & Humansville. 

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Last updated 2020

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