Greek · snack, side
Greek Fava (Yellow Split Pea Dip)
Video by Dimitra's Dishes on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A vegan, gluten-free dip of yellow split peas: a good source of fibre (about 6 g a serve) with 5.5 g of plant protein, and its fat is mostly unsaturated, from olive oil.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Rinse the split peas until the water runs clear, then soak them for at least 30 minutes and drain. 0:52
- Cook the sliced onion and garlic in the olive oil in a small pot over high heat for about 5 minutes, until golden. 1:38
- Add the split peas, salt, oregano and pepper and pour over about 2 cups hot water. Bring to a boil, then simmer on medium-low, stirring every few minutes, for 30–45 minutes until very soft. Add ½ cup water at a time if it dries out. 2:19
- When done, about 1 cup of liquid should still be in the pot. Purée everything until smooth, then season and stir in the lemon juice. It thickens as it cools. 3:03
- Serve warm or cold, topped with capers, Kalamata olives, spring onion and a drizzle of extra virgin olive oil. 4:34
Tip. Dimitra says it serves 3–4. Dip carrots, cucumber and capsicum or warm pita in it. Other toppings: sun-dried tomatoes, toasted pine nuts or parsley. Keeps several days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 26%
- Protein 15%
- Fat 59%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K Source15%
19 µg a serve, mostly from spring onion (42%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate Source12%
47 µg a serve, mostly from yellow split peas (87%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E Source11%
1.6 mg a serve, mostly from olive oil (75%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 12
Iron7%
1.2 mg a serve, mostly from yellow split peas (68%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-37%
0.1 g a serve, mostly from olive oil (61%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium6%
260 mg a serve, mostly from yellow split peas (86%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium6%
26 mg a serve, mostly from yellow split peas (87%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc6%
0.7 mg a serve, mostly from yellow split peas (91%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C4%
4 mg a serve, mostly from lemon juice (53%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B63%
0.1 mg a serve, mostly from yellow split peas (53%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Calcium2%
23 mg a serve, mostly from yellow split peas (38%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium1%
0.6 µg a serve, mostly from yellow split peas (62%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A0%
2.9 µg a serve, mostly from spring onion (65%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Dimitra's Dishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.