My basic recipe for cooking split peas perfect as soup or as a base for appetizers, first or second courses.
Split peas are dried peas split in half and peeled.
If you need to reduce fiber, peeled split peas are a good alternative to whole legumes with skin.
Cooking dried peas with soaking – Why soak the peeled peas?
Although it is possible to cook the peeled peas without soaking, my procedure includes it, prepared this way they are easily digestible and light.
Cooking with IMCO pot or traditional pot, no need for a pressure cooker.
- Difficulty: Easy
- Cost: Economical
- Rest time: 12 Hours
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- dried peas (2 servings according to dietary plan)
- 1 onion (blended or grated or whole)
- 1.7 fl oz water (+ enough water to cover)
- 1 bouillon cube (homemade vegetable or a celery stalk)
- to taste salt
- 1 drizzle extra virgin olive oil (raw)
I usually prepare multiple portions to have a convenient supply to freeze [meal prep].
Suggested Tools
- Knife
- Cutting Board
- 1 Colander fine mesh
- 1 Bowl or salad bowl
- 1 Pot IMCO or regular
Preparation
Recommended servings by healthy eating guidelines
– fresh, soaked or canned legumes: 150 g;
– dried legumes: 50 g.
Portions are always personal.
Pour the split peas onto a surface and carefully check them with your fingers, removing any impurities or small stones.
– soaking:
is used to soften the peas and to release anti-nutrient substances into the water.
The soaking water should not be used for cooking.– add an onion.
– wash and rinse the dried peas well until the water is clear;
– soak for about 12 hours, changing the water a couple of times;
– rinse the hydrated peas well before cooking.Anti-waste tips
Use a fine-mesh colander or ricotta moulds to drain the legumes and collect the soaking water to water plants; not for food use.The hydrated and cleaned peas are ready to be poured into the pot.
Peel and wash the onion.
Blend or finely grate the onion or leave it whole if you prefer to remove it after cooking.In a pot:
– pour the onion and heat;
– add 1.7 fl oz of water and stew gently.Pour the peas and cover with water.
Add a vegetable bouillon cube or a celery stalk.I use an IMCO pot, a precious gift from my mother-in-law, which allows you to continue cooking with the flame off.
Watch for any foam formation and remove it with a skimmer if necessary.
With IMCO pot
Cover with the lid and bring to a boil.
When a thread of steam is coming out, turn off the flame.With traditional pot
Continue cooking over low heat.With any pot
After 20 minutes check the peas’ cooking and add salt: now and not at the start of cooking to prevent the legume’s outer shell from hardening, making cooking longer.
If necessary, add more water and continue until the desired consistency: less or more disintegrated peas.Your easily digestible and light split peas are ready.
In the basic recipe perfect as soup or as a base for appetizers, first or second courses.Plate and finish with a drizzle of raw olive oil for the best taste.
Enjoy your meal!
Cooked split peas tend to thicken as they cool.
To return them to the right consistency, add about 3.4 fl oz of water and bring back to a boil.If you need to reduce fiber, peeled split peas are a good alternative to whole legumes with skin.
This procedure also applies to peeled lentils and whole lentils with skin or mixed legumes.
For chickpeas, beans, and broad beans, I prefer to use a pressure cooker: it reduces cooking times and makes them softer and more digestible.
Storage, tips and variations
Being a basic recipe I only add the onion.
If you wish, you can add other vegetables: cleaned and diced carrots and celery or a frozen sauté mix.
Also, a few tablespoons of tomato sauce or chopped tomatoes.
Store the cooked peas in airtight containers:
– in the fridge for up to 3-4 days;
– in the freezer for up to 3 months.
Allow the peas to cool completely and portion them.
FAQ (Questions and Answers)
Tips on how to pair legumes
Recommended pairings:
– legumes + grains [example: bread, pasta or rice], preferably choose whole grains;
– legumes + proteins.
Respect the proportions and combinations indicated in your dietary plan.
To learn more about the topic read the article by clicking the following link: Pairing Legumes in the Diet.Why do peeled peas always come from abroad?
Peeling – removing the skin – requires specific industrial plants, there aren’t many in Italy.
Often the product is imported raw and then packaged in Italian facilities:
Packaged in Italy – Origin: Canada / Russia / Ukraine / France and other European countries.
Imports follow European standards, controls, and traceability.How many grams of peas per person?
Recommended servings by healthy eating guidelines
– fresh, soaked or canned legumes: 150 g;
– dried legumes: 50 g.
Quantities should always be adapted to your nutritional needs.Why soak the peas?
It serves to soften the peas and to release anti-nutrient substances into the water.
The soaking water should not be used for cooking.How to make peas more digestible?
– soaking;
– add an onion.How to reduce legume fiber?
If you need to reduce fiber, peeled split peas are a good alternative to whole legumes with skin.
Peas: fresh, dried, frozen. Which to choose?
To learn more about the topic read the article by clicking the following link: peas.
