Greek · Lunch
Split Pea Puree Dip (High-Protein)
A Greek-style split pea puree made from simmered split peas and lentils blended with chicken breast and Greek yogurt, enriched with olive oil and lemon. Topped with capers and red onion, served with fresh vegetables for dipping.
$3
10 minsPrep
35 minsCook
45 minsTotal
EasyLevel
Nutrition per serving
440Calories
50.2gProtein
14.1gFat
49.4gCarbs
8.9gSugar
14.6gFiber
599mgSodium
52mgChol
3.1gSat Fat
1137mgPotassium
144mgCalcium
6.1mgIron
0.4mcgVitamin B12
18mgVitamin C
high-fiber
protein-rich
low-cholesterol
low-calorie
high-protein
Instructions
1
Prep
Rinse split peas and lentils under cold water until clear. Finely chop onion and garlic. Set aside.
2
Simmer
Combine split peas, lentils, onion, garlic and bay leaf with water covering by 2 inches. Bring to boil over high heat, then reduce to low and simmer 35–40 minutes until peas and lentils collapse.
3
Blitz
Drain legumes, reserving 2 tablespoons cooking liquid. Transfer to blender with chicken, yogurt, 1 tablespoon olive oil and lemon juice. Blend on high 1–2 minutes until smooth.
4
Plate
Season with salt and pepper. Spread onto a shallow plate, drizzle with remaining olive oil, scatter capers and red onion over top. Serve with vegetable sticks.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 410g410g dried split peas
- 160g160g dried lentils
- 200g200g chicken breast
- 60ml60ml extra virgin olive oil, divided
- 11 small onion
- 2 clove2 clove garlic
- 22 bay leaf
- 30ml30ml lemon juice
- 16g16g capers
- 20g20g red onion
- 150g150g cucumber and bell pepper sticks, for dipping
- salt, to taste
- black pepper, to taste
