Think split peas are only for soup? Think again! Time to dust off the bag of split peas that’s been sitting in your pantry for longer than you care to admit. If you’ve ever wondered what to do with green split peas besides soup, this Summer Split Pea Salad recipe is here to show you!
No judgments if you thought split peas were only good for soups and curries.
Because that’s a fact…they’re an affordable, nourishing ingredient for both of those things. But they can do so much more! Keep this Summer Split Pea Salad recipe on deck, especially during warmer months when you’re craving something lighter in flavor and cooking effort.
Why You’ll Love This Split Pea Salad Recipe
- It’s big on flavor, texture, and color, meaning it punches above its weight for satisfaction when you eat for any of those reasons
- If it’s nutrition you’re after, it delivers on that, too. You get 12 grams of fiber per serving, plus 12 grams of plant-based protein!
- It’s flexible, forgiving, and totally meal prep friendly so you can make it your own and enjoy all week
I was inspired to try this recipe after seeing it on the USA Pulses website. They share delicious recipes for all types of lentils and legumes, plus valuable information about the nutrition and sustainability of pulses. It’s a great resource for dietitians like me but you can access it, too! Their Summer Split Pea Salad got me thinking about #SaladsThatDontSuck, so I had to create my own version!
I shared it on my YouTube channel and it instantly became a favorite. You can check out the video here!
What’s the difference between dried peas and split peas?
Split peas might look a lot like lentils, and they’re very similar. However, split peas and dried peas aren’t the same thing. Split peas come from dried peas, which remain whole instead of being split in half. This can impact your cooking time and the texture of your dish so shop according to what your recipe calls for. They come from the same plant as green peas, but green peas are considered a vegetable while dried and split peas fall into the legume category, and more specifically a type of legume called a pulse.
Green Split Peas vs. Yellow Split Peas
Green and yellow split peas are members of the legume family, just like lentils and peas. But split peas are field peas that are dried and split. That eliminates the need to soak them, speeding up your cooking time by quite a bit. No need to soak split peas! And as a member of the pulse family, you can rely on both for a hefty amount of plant-based protein and fiber. They can be quite filling and satisfying, especially when combined with veggies and herbs like in this split pea salad recipe!
Shop for split peas in any grocery store, where you can find packaged options or bulk bins. And of course, they’re available online if you need a convenient option for delivery. Instacart makes it super convenient to get the ingredients for this recipe (and anything else you need) so click HERE to shop!
Green Split Pea Nutrition
As I mentioned earlier, this recipe packs in 12 grams of plant-based protein, plus 12 grams of fiber. Pretty impressive! So it goes without saying that green split peas, and all pulses for that matter, offer plenty of nourishing benefits.
But wait, there’s more! In a 1/2 cup serving of cooked green split peas, you get:
- 21 grams of carbohydrates
- A good source of vitamin A, vitamin K, and vitamin C
- 12% of the RDI (recommended daily intake) of folate
- 7% of the RDI of iron
- 6% of the RDI for phosphorus
Green split peas also provide B vitamins and trace amounts of other minerals.
Street Smart Nutrition Tip: I really recommending checking out Half Cup Habit. You’ll find a ton of information and recipe inspiration to make it easier to hit the recommended servings of pulses more often!
Sustainability Benefits of Pulses
You can also feel good about eating green split peas and other pulses because they’re good for the planet. Pulses can convert nitrogen in the air to a nutrient plants can use, and this nitrogen-fixing ability sets them apart from other crops. As a result, they require less fertilizer. They’re also more drought-tolerant than other crops so they can be grown without irrigation in a lot of areas.
What to do with green split peas besides soup?
My personal vote goes towards this Summer Split Pea Salad recipe…after all, I take pride in making great tasting salads and sides, and although I’m biased, I think this one qualifies. But if you’re looking for even more ideas for what to do with green split peas besides making a soup, try these options:
- Include them in the mixture for homemade falafel or veggie burgers
- Blend into a pesto sauce – start with my easy 5-ingredient pesto as a base
- Make a savory mason jar breakfast with veggies and eggs
- Add them to a pasta salad like this one
- Make a DIY hummus, either using only cooked split peas or in combination with other pulses or edamame
While green split peas are not totally interchangeable with any other beans or legume, they can do a pretty good job. They’re most similar to their close cousin, the yellow split pea. Yellow split peas are probably best known as the primary ingredient for dal. Green split peas are slightly sweeter, but you may not notice a significant difference in recipes like this one that use a dressing, fresh herbs, and other strong flavors like red onion and fresh garlic.
And although it’s always an option to toss them in split pea soup, you might enjoy this take on green split peas when it’s hot and humid.
How To Make Split Pea Salad
Don’t be intimidated if you’ve never cooked with them before – I’ll show you how to cook green split peas!
- Sift through the dried split peas and give them a quick rinse.
- Then measure about a 2:1 ratio of dried split peas to liquid. This is an estimate, as I sometimes allow a little extra liquid for a softer texture. Use water, or if you like more flavor, cook with broth or stock or add bouillon cubes for seasoning.
- Bring the liquid to a simmer on the stovetop then add the green split peas. Lower the heat if needed and simmer, uncovered, for 15 to 20 minutes or until the liquid is absorbed and the split peas are tender without being mushy.
- If any liquid lingers in the pot at this point, strain it off as excess liquid can make the split peas overly soft. I like mine with a little bite left in them but it’s totally up to you.
- That’s it! You can store them for meal-prep options during the week or add them to recipes like this one.
For this Summer Split Pea Salad recipe, I used canned corn (drained), red onion, tomatoes, basil, and parsley for fresh, summer-inspired flavor. The dressing is an easy DIY vinaigrette with lemon juice, dijon mustard, garlic, and a hint of sweetness from honey.
You can find the full list of ingredients plus measurements and instructions right here!
Easy Summer Split Pea Salad
Equipment
- Saucepan
Ingredients
- 2/3 cup green split peas
- 1 1/2 cup vegetable broth
- 1/8 tsp MSG (monosodium glutamate), or salt to taste
- 2 cups cherry tomatoes, halved
- 1 1/2 cups sweet corn kernels, fresh, frozen, or canned
- 1/2 cup red onion, finely diced
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- 1 medium lemon, zested and juiced
- 2 tbsp extra-virgin olive oil
- 1 tbsp dijon mustard
- 2 cloves garlic, minced
- 1-2 tsp honey or maple syrup
Instructions
- To cook the green split peas, bring the vegetable broth to a low simmer. Add the split peas and cook, uncovered, for 15 minutes or until all of the liquid has been absorbed. Sprinkle the MSG onto the cooked split peas and stir to combine, or salt to taste. Remove from heat and allow to cool as you finish preparing the other ingredients.
- As the split peas are simmering, halve the cherry tomatoes, dice the onion, mince the garlic and zest and juice one lemon.
- Combine the olive oil, mustard, lemon zest and juice, garlic, and honey or maple syrup in a small jar with a sealing lid. Shake vigorously to combine.
- Add all the salad ingredients to a large mixing bowl: cooked split peas, cherry tomatoes, corn, red onion, parsley, and basil. Drizzle with the prepared dressing and gently fold together until well mixed. Serve immediately and enjoy, or store in the refrigerator and serve chilled if you prefer.
Notes
Nutrition
If you enjoyed this recipe, be sure to leave a rating or comment! And don’t be shy about spreading the split pea love…odds are, if you were wondering what to do with green split peas besides soup, someone you care about has had that exact same thought.
That was mostly a joke. Unless you typically have riveting conversations about the minor differences between dried peas and split peas or nuances of cooking with pulses. But hey, you never know when the info might come in handy!
And as always, thanks for stopping by the Street Smart Nutrition blog! You can find more and follow along on Instagram and YouTube, and don’t forget to sign up for my newsletter so you never miss a new post. Cheers to more fearlessly nourishing meals!
This post was originally published in September 2022. It has since been updated to improve the overall quality of the information and/or images.
Questions & Reviews
This is a game changer! I had never thought of making anything other than soup with split peas. We love this salad, and I’ve made some different variations of it since. Will be a staple in our rotation for sure. Thank you!
I’m so glad to hear that you’re enjoying it! It’s a favorite for us too, in fact, I’m filming this weekend to turn this recipe into a video because it’s become so popular. Thank you!
This recipe looks very good, and I want to try it. I prefer meals that I can make lots of, and freeze in portions. Would this be a good meal to freeze and then thaw and serve?
Hi Alexis, I would recommend cooking the split peas and freezing before adding the herbs or fresh veggies. Cooked split peas are sturdy enough to hold up to freezing/thawing but I don’t think the texture or flavor would be pleasant for the other ingredients (tomatoes, parsley, etc). If possible, I would still prep those fresh before mixing in. You might try canned diced tomatoes (drained) if fresh tomatoes aren’t available. The dressing can also be made ahead of time and stored if needed. I hope you enjoy the recipe!
Loving all the flavours and textures in this salad. Perfect for bbq parties this summer.
What an interesting bit of info on peas. I had no idea but I love them all and cannot wait to give this salad a go!
Thanks for stopping by to check it out, hope you enjoy it as much as we do!
I want to add more beans to my diet, but when it’s in a stew or warm… they have this sandy texture I cannot deal with, but as a salad, not! This is going on my do-try list this summer! Looks fantastic!
I’m always a fan of enjoying more beans any way you can! Thrilled to hear this can be a better tasting option for you!
What a fabulous recipe for a summer salad. I love how tasty this is for the new season. My family asked for seconds.
So happy to hear it was a hit!
My husband and I really enjoyed this recipe. It didn’t tell me when to add corn or basil but I just added it all together. Not rocket science. I had some split peas I wanted to use up! Thanks for a new addition to my meals! Plan to have regularly!
Hi Jan! Apologies for any confusion, Step 4 in the recipe should direct you to add the corn and basil with the rest of the salad ingredients. But you’re right, it’s not complicated and it sounds like you got it figured it out with no problems. Thanks for giving the recipe a try and so glad you enjoyed it!
I’m shocked to see you recommend MSG!
Hi Nikki, I recommend it often and feature it in many of my recipes. It’s a great way to manage the sodium content in home cooking, and adds a ton of savory umami flavor. And most importantly, it’s safe to eat. But if you prefer to avoid it, you can swap for table salt or other seasonings you like better. Thanks!
Would it be alright to substitute flat-leaf parsley instead of curly parsley? How might that affect the taste? I can’t wait to try this recipe! Thank you!
Hi Julie! I have used both for this recipe and taste will be very similar. The biggest difference is texture, and I usually prefer the curly parsley because it offers a little more structure under the dressing after mixing. Feel free to use either, I think you’ll still get a great result with flat-leaf parsley. Enjoy!
MSG?! You can’t be serious!
Oh yes, I am! I include in almost everything I cook and it can be a great way to control the amount of sodium in home cooked meals while adding savory flavor. Feel free to skip or swap for regular table salt if you’d rather avoid it.
Love the recipe and the chef
Thank you Sarah, I’m feeling the love!
Thanks for recommending MSG, it is time to debunk those fears of yesteryear and use this safe flavor enhancer. I’m new to your website, but I will be a regular!
Thanks Holly, I really appreciate you taking the time to leave this comment! Welcome, and I plan to do a lot more nutrition myth busting in future posts!