Mashed Split Pea and Spring Onions

This is a very old recipe in my collection and I thought I had posted it long ago, but when I wanted to put it in my book I discovered that I hadn’t.  So here it is……

The inspiration came from this recipe on Dr. Ben Kim’s site.  I originally made it as a mash to use as an alternative to mashed potato with dinner in our elimination diet days.  It has hung around and been used as a spread on bread and crackers, and also used as a dip.  The bonus with this recipe is that at the end the leftover cooking liquid makes a great stock.

My book “Recipes for Oscar” is now available in PDF format which can be viewed on any PC/device that can read PDF files.   Click on the link below to order through the Blurb bookshop.
If you are interested in ordering the printed version use the code SHIPONUS to get $10 off the shipping price until 5th October.

Mashed Split Pea and Spring Onion (mash, dip or spread)

Serves 4
Prep time 8 hours, 15 minutes
Cook time 1 hour
Total time 9 hours, 15 minutes
Allergy / Intolerance Amines, Artificial Addititives, Artificial Colours, Dairy, Egg, Glutamates, Preservatives, Salicylates, Wheat
Suitable for RPAH Elimination Diet - Low Chemical / Failsafe
Meal type Savoury Snack, Side Dish
Misc Child Friendly, Freezable, Pre-preparable, Serve Cold, Serve Hot
Easy, healthy and delicious mashed split peas with spring onion.


  • 1 cup green or yellow split peas
  • 1 tablespoon sunflower oil
  • 3 spring onions (finely chopped)
  • 1 teaspoon chives (finely chopped)
  • 1 clove garlic (finely chopped)
  • 4 teaspoons butter or Nuttelex
  • Sea salt
  • Water


1. Put the split peas in a bowl and cover with cold water. Leave to soak overnight then rinse and drain.
2. Put the split peas in a medium sized saucepan. Add enough cold water to cover and bring to the boil. Using a spoon, skim off any foam that rises to the surface.
3. Reduce the heat and allow to simmer for 35-40 minutes or until the peas are tender. Add more water if required.
4. While the split peas are simmering, heat the oil in a large frying pan. Cook the spring onions, garlic, and chives for about 3 minutes, stirring occasionally, until softened. Add this mixture to the split peas while they are simmering
5. When the split peas are tender drain them and retain the cooking water. Transfer the drained split peas into a food processor. Add the Nuttelex or butter and season with salt. Add 6-8 tablespoons of the cooking water and blend the mixture into a coarse puree. Add more of the cooking water, to get a smoother consistency.
Serve this mash hot as a side dish (like mashed potatoes) or use cold as a spread on sandwiches, toast, etc., or use as a dip.
Split Pea and Spring Onion Dip
7. The left over cooking liquid can be used as vegetable stock. Store it in the fridge or freezer.


Low Chemical



Coming Up Next Time: Japanese Style White Milk Bread


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2 Responses to Mashed Split Pea and Spring Onions

  1. Evelyn says:

    Superb! 🙂