January 22, 2019
Raw split pea on wooden spoon

Split Pea Salsa

by Berkeley Wellness  

Most people think of salsa as a spicy chopped tomato condiment, but salsa merely means sauce. So, by extension, you can make a salsa out of all sorts of things. Here we use folate- and fiber-rich split peas to make a salsa with Mexican spices. And just so tomato fans won’t be disappointed, the salsa also has chopped grape tomatoes.


  • 3 cups water
  • 1½ cups split peas
  • 3 cloves garlic, minced
  • ¾ teaspoon salt
  • ½ teaspoon oregano
  • 1 tablespoon olive oil
  • 1½ teaspoons chili powder
  • ¾ teaspoon ground coriander
  • ⅓ cup fresh lime juice
  • ½ cup chopped cilantro
  • ¼ cup chopped grape or cherry tomatoes


1. In a medium saucepan, bring the water to a boil over medium heat. Add the split peas, garlic, ¼ teaspoon of the salt, and the oregano, and reduce to a simmer. Cover and cook, stirring occasionally, until the split peas are tender, about 30 minutes. Drain.

2. Meanwhile, in a small skillet, heat the oil over low heat. Add the chili powder and coriander, and cook until fragrant, about 30 seconds.

3. Scrape the spiced oil into a large bowl and whisk in the lime juice and the remaining ½ teaspoon salt. Stir in the hot split peas, the cilantro, and tomatoes. Serve warm, at room temperature, or chilled. Makes 4 cups.

Nutrition per ⅓ cup: 100 calories, 2g total fat (0g saturated), 0mg cholesterol, 7g dietary fiber, 16g carbohydrate, 6g protein, 150mg sodium.

A good source of: fiber, folate, thiamin.