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Greek Split Pea Spread

:  November 1997, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3.8 (6 votes)

One taste of this simple, rustic spread—a popular meze or appetizer throughout Greece—and you are transported to a little seaside taverna. The base of the spread is yellow split peas, a healthful legume that requires no presoaking and cooks in less than 45 minutes. Enjoy this appetizer as the Greeks do, with a generous drizzle of your favorite extra-virgin olive oil.


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Greek Split Pea Spread Recipe

Makes: 10 servings, 1/4 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 cup yellow split peas, rinsed
  • 6 cloves garlic, crushed and peeled
  • 3 cups water
  • 1 teaspoon salt
  • 2 tablespoons lemon juice
  • 3 tablespoons extra-virgin olive oil, divided
  • Freshly ground pepper, to taste
  • 1/4 cup finely diced red onion
  • 2 tablespoons chopped fresh dill, or parsley

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Preparation

  1. Combine split peas, garlic and water in a large saucepan; bring to a boil, skimming off any froth. Reduce heat to low, cover and simmer for 30 minutes.
  2. Uncover and simmer, stirring often, until the mixture has cooked down to a thick puree, 10 to 20 minutes longer. Remove from heat and stir in salt. Press plastic wrap on the surface and let cool.
  3. Transfer the pea mixture to a food processor. Add lemon juice and 1 tablespoon oil; process until smooth. Season with pepper. Transfer to a bowl. To serve, drizzle the remaining 2 tablespoons oil over the spread and sprinkle with red onion and dill (or parsley).

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 4 days or freeze for up to 6 months.

Nutrition

Per serving: 87 calories; 4 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 12 g carbohydrates; 4 g protein; 5 g fiber; 243 mg sodium; 18 mg potassium.

Carbohydrate Servings: 1/2

Exchanges: 1 starch, 1 fat


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Recipe Categories

Holiday
Memorial Day
July 4th
Labor Day
Health & Diet Considerations
Healthy weight
High fiber
Gluten free
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Style/Theme
Entertaining, casual
Gifts
Make ahead instructions
Vegan
Vegetarian
Meal/Course
Snack
Appetizers
Lunch
Dinner

Ease of Preparation
Easy
Total Time
More than 1 hour
Servings
8 or more
Type of Dish
Appetizer
Sauce/Condiment, savory
Snack
Ethnic/Regional
Greek
Mediterranean
Season
Spring
Summer
Fall
Winter
Publication
The EatingWell Diabetes Cookbook (2005)
November 1997
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