Split Pea 3 Ways – Allergy friendly

Free of: Corn / Dairy / Egg / Gluten / Peanut / Sesame / Soy / Tree-nut
Oral Allergy Syndrome friendly
Note: Contains legumes

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Where does this allergy friendly split pea recipe come from?

Living with food allergies can lead to nutritional deficiencies and added health risks. Indeed, allergies affect your nutrient intake by restricting your diet. They keep you away from specific ingredients that your body needs to grow, heal, and work properly.

So, while you are focusing on eating safe food, you might not be eating healthy food. In the end, this can actually make you ill. This is why it is important to monitor both your health and diet.

This is a problem that I am facing

Since I don’t eat any animal product and have to stay away from several fruits and vegetables, I sometimes struggle to get enough vitamins, proteins, and fiber.

As I was searching for lists of high protein and high fiber ingredients, I stumbled upon split peas. Frankly, peas don’t usually appeal to me, but I had reached a moment of despair. I could see and feel that my body needed specific nutrients, no matter if I liked in which shape or taste they came.

Hidden in our pantry

That is when I realized that it was finally time I used the bag of split peas that had been hiding in our pantry since the day we moved in together. Not knowing how to cook them (and not so curious to find out), I had placed them all the way at the back of the cabinet, behind my rice container, and forgotten about them. But here we were…


and split peas…


So… What are split peas?

Basically, green split peas are your regular green peas, except grown specifically for drying and processed differently. When harvested, they get cut in half (split), peeled, and dried. By cutting them, they will cook faster and supposedly won’t need to pre-soak. However, some people still like to soak their split peas before cooking.

Why are split peas good for you?

Split peas are good for you because, while having a low calorie count, they are packed in essential nutrients!

They contain large amount of vitamin K, folate, iron, magnesium, phosphorus, zinc, copper, manganese, and as much protein as dietary fiber (4g of each per 1/2 cup). Therefore, they contribute to healthy digestion, easier blood sugar control, and heart disease prevention.

The only downside (if you are not allergic to them) is possible bloating. So, just don’t eat them before wearing tight clothes or heading to the beach.

Can you be allergic to split peas?

Yes, you can have a split pea allergy. Peas belong to the legume family. The legume family include peas, chickpeas, beans, lentils, lupine, soybeans, and peanuts. If you have a legume allergy or sensitivity, you can react to all of these foods or just to one or two. Symptoms vary. You might get a rash, digestion problems, or even anaphylaxis, especially with a peanut allergy.

How common is a legume allergy?

Quite common unfortunately. Although, we don’t talk about them much and they are not listed as one of the TOP 8 allergens, legumes can trigger severe allergic reactions.

Is it easy to stay away from legumes if you have a legume allergy?

A quick answer is: no, it is not! Cross-contact (sometimes wrongly called “cross-contamination”) is one of the biggest concerns with legume allergies. In addition, in order to avoid the 8 most common allergens, many companies have made the switch to legumes. For instance, when you buy gluten-free all purpose flour, chances are your flour is actually made from chickpeas (garbanzo beans). Don’t forget to double check if you need to cook for people with an allergy to gluten and legumes.

Do you have legume free recipes on your blog?

Yes, I do! If you are looking for ideas for warm and comforting dishes, you can give these recipes a try:

Making this allergy friendly split pea recipe

Three ways

This very nutritious and delicious recipe can make 3 different dishes:

  • a soup
  • a dip
  • mashed peas

This is the type of allergy friendly recipes I love. It allows me to plan for a party or a week worth of meals without the added stress of coming up with tons of lunch and dinner options. You can use it and reuse it in different ways and not get tired of eating it.

My allergy friendly split pea recipe works well warm as a soup. This is usually how I like to eat it when I first make it. Once it cools down, like any legume, the split peas expand, and so the soup thickens. When this happens, you have 3 options:

  1. You season it to taste and serve it cold as a dip, with allergy friendly crackers or gluten free bread. Just make sure to tell your guests this is a split pea dip. Otherwise, they might believe it is just a cheap store-bought guacamole and not even taste it (true story!).
  2. You warm it up as is and serve it as a side of mashed peas with rice and roasted vegetables. It also works well with meat or fish (if you are not vegetarian or vegan).
  3. You add a little bit of water before warming it up, and it will turn back into soup. You will have to re-do this step each time if you want to keep enjoying it as soup.
Nutritional Facts

Each half cup of this recipe provides you with:

  • 111 calories
  • 28.2 g of carbohydrates
  • 9 g of dietary fiber
  • 9.9 g of protein
  • 0.2 grams of fat
  • 0 mg of cholesterol
  • 30.5 mg of sodium
  • 14% of your iron intake
  • 42% of your vitamin A intake
Now it is your turn!

I hope you enjoy this allergy friendly split pea recipe as much as we do! I would love for you to let me know how yours turn out. Feel free to comment below or tag @missallergist on Instagram.

Split Pea 3 Ways

This very nutritious and delicious recipe can make 3 different dishes: a soup, a dip, and mashed peas.
Prep Time5 mins
Cook Time40 mins
Blending time5 mins
Total Time50 mins
Course: Appetizer, Main Course, Side Dish, Soup
Keyword: corn-free, dairy-free, egg-free, gluten-free, nut-free, oral allergy syndrome, peanut-free, sesame-free, soy-free, Vegan
Servings: 10 people
Calories: 111kcal
Author: Miss Allergist


  • 1 blender
  • 1 large pot with lid
  • 1 large container (or serving bowl)


  • 2 cups green split peas dry
  • 2 carrots
  • 2 cloves garlic
  • 1 potato large
  • 1/2 cup plant-based milk
  • 5.5 cup water
  • 1/4 tsp black pepper
  • 1/4 tsp turmeric
  • 1/4 tsp ginger powder (or grated fresh ginger)
  • 1 tsp salt
  • 1 tbsp olive oil


  • Wash, peel, and dice carrots and potato.
  • Warm up the pot with the olive oil and spices above medium heat.
  • Stir in the carrots, garlic and potato, and cook for about 10 minutes.
  • Add peas, milk, and 2 cups of water. Mix well and let cook for 10 minutes, stirring from time to time.
  • Mix in 2 additional cups of water. Cover and let simmer for 20 minutes.
  • Divide the mixture into 3 batches.
  • Blend each portion with 1/2 cup of water, and place them into your container.
  • Serve warm as a soup or wait until it has cooled down. It will then thicken and can be eaten as mashed peas. Just add a little bit of water before warming it up each time if you want to keep enjoying it was a soup.


Servings are calculated based on 1/2 cup servings of soup or mashed peas, so more as a side or appetizer. 

Bon appétit !