"Synergy" in this title refers to the powerful and enhanced effect that occurs when yellow split peas and high-phenolic olive oil are combined. The health benefits, flavors, and overall quality of the dish mix together and enhance one another perfectly. Keep reading to discover why this is truly a pairing of the highest degree.
Split Peas
Split peas, known scientifically as Pisum sativum, are a gem in the world of legumes. Much like how Fava is made with yellow split peas, our Split Pea Soup showcases their unique ability to transform into something cozy, comforting, satisfying and healthy.
Garden Peas, Field Peas, & Split Peas
But first, what’s the difference between garden peas, field peas, and split peas? They all come from the same species, Pisum sativum, but serve different purposes in the kitchen due to distinct cultivation and processing methods—much like how the quality of olive oil depends on its cultivation and processing.
Garden Peas, also known as fresh, sweet, or English peas, are harvested young when they are still tender, crisp, and sweet. They are enjoyed fresh, frozen, or canned and often used in salads, side dishes, fresh, or in Greece as a delicious main meal when braised in olive oil much as Braised Green Beans are made. With their bright green color, smooth texture, and natural sweetness, garden peas are a distinct variety cultivated specifically to be eaten fresh—unlike the varieties below that are used for green and yellow split peas.
Field peas, on the other hand, are grown to full maturity and left to dry on the vine. Known as dry or protein peas, they are harvested once hard and dry, making them ideal for long-term storage. Unlike garden peas, field peas have a thicker, more fibrous shell, a starchy, earthy flavor and a much higher protein content than garden peas. They are often rehydrated for soups and stews or processed further into split peas.
Split peas — the star of our recipe today! — are made by drying field peas, removing their outer skin, and splitting them into two halves. Available in green or yellow variety, split peas are prized for their ability to dissolve into a creamy texture when cooked, making them perfect for hearty soups, purees, and stews.
Nutritional Powerhouse
Split peas (and even more field peas) are a nutritional powerhouse. Packed with protein, they provide a substantial, plant-based source of this vital macronutrient, making them especially valuable in vegetarian and vegan diets. A single serving of split peas delivers an impressive amount of dietary fiber, which aids digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness—great for those looking to create satisfying meals that nourish the body.
They are also rich in essential nutrients like iron, which is crucial for oxygen transport and energy production in the body, and potassium, which helps maintain healthy blood pressure and supports heart health. They also contain B-vitamins, including folate, which is essential for DNA synthesis and cell growth, making them an excellent choice for overall health and well-being.
For detailed information on the specific nutrients found in split peas, click the link to the USDA – Agricultural Research Service chart.
The Synergy of Yellow Split Peas and High-Phenolic Olive Oil
When split peas are combined with high-phenolic olive oil, the nutritional profile of the dish is significantly amplified. Being rich in antioxidants, particularly polyphenols, high-phenolic olive oil—with its impressive anti-inflammatory properties—is known to protect against heart disease, reduce oxidative stress, and support overall cardiovascular health.
Combining split peas with high-phenolic olive oil is a match made in culinary heaven. This partnership doesn’t just tantalize your taste buds—it works wonders for your health in several remarkable ways.
Antioxidants: The antioxidants found in high-phenolic olive oil, such as oleocanthal and hydroxytyrosol, team up with the nutrients in split peas to create a powerful defense against free radicals. This dynamic synergy helps to reduce inflammation and might lower the risk of chronic diseases, turning each spoonful into a shield for your body.
Healthy Fats: The healthy fats in olive oil enhance the body’s ability to absorb fat-soluble vitamins and nutrients. When you pair it with split peas, you maximize the absorption of vital nutrients like vitamin K and carotenoids, making your dish even more nutritious.
Heart health: Heart health gets a boost from this combination as well. Split peas, rich in soluble fiber, help to lower cholesterol levels, while the monounsaturated fats and polyphenols in olive oil support healthy blood pressure and arterial function.
Blood Sugar: Managing blood sugar levels becomes easier pairing these two together too. The fiber and protein in split peas stabilize blood sugar by slowing the absorption of carbohydrates, while olive oil helps to moderate the glycemic response. This makes the dish ideal for sustaining energy and keeping blood sugar levels in check.
Flavor: The creamy, naturally sweet split peas meld perfectly with the robust, slightly peppery notes of high-phenolic olive oil. This pairing not only enhances the taste but also adds a luscious, silky finish to your meal, turning every bite into a nourishing, flavorful experience. Their mildly sweet, earthy flavor pairs beautifully with the likes of onions, garlic, bay leaves, and thyme, absorbing these flavors as they simmer away, creating a soup that's both wholesome and satisfying.
Satisfaction: There’s something deeply satisfying about knowing you’ve nourished your body with a meal that’s 100% good for you. It’s a relief—a sense of peace—going to bed at night with the knowledge that you’ve done the best for your health with what you’ve eaten that day.
Together, split peas and high-phenolic olive oil don’t just create a meal; they form a powerful, health-promoting partnership that nourishes the body and delights the senses, all while delivering a wealth of nutrients that support optimal health.
Texture of Split Peas
Split peas are uniquely suited for creating creamy soups and dips because of how they behave when exposed to heat. Unlike many other legumes that hold their shape during cooking, split peas naturally break down as they simmer. This is because they have been husked and split along their natural seam, allowing them to cook faster and dissolve easily.
When added to a pot with water or broth, the peas absorb liquid and start to soften rapidly. As the heat permeates, the cellular structure of the peas begins to break down, releasing their starchy interiors into the soup. This process doesn’t just thicken the liquid—it transforms it, blending the split peas into a creamy, velvety consistency without needing to use a blender or additional thickening agents.
This natural disintegration is what makes split peas so special be they in a soup or a dip. In soups, the creamy texture feels comforting and luxurious, while in dips (such as Fava), it creates a smooth, spreadable consistency that’s perfect for scooping up with bread or vegetables. In both instances, they cook quickly and are easy to digest being free of the dry husk.
Video: Yellow Split Pea Soup and High-Phenolic Olive Oil
Whether the yellow split peas is the star of an ancient simple soup recipe, such as ours today, or enhanced with smoked meats like ham or bacon (please see our sister site, oliveoil.com, for more about these recipes), split peas bring a natural, thickening quality that requires no cream, yogurt or flour. Their versatility has made them a staple in kitchens everywhere.
So, as you stir the pot, know that you’re cooking with a legume that’s been loved globally for its ability to comfort, nourish, and bring people together, one bowl at a time.
Recipe: Yellow Split Pea Soup and High-Phenolic Olive Oil
Legume—Soup
Serves: 6
PJ KABOS High Phenolic Extra Virgin Olive Oil to use:
For cooking: Family Reserve Medium (White Tin)
For finishing: Family Reserve Organic Robust (Black Bottle) or PJ Kabos Extra Virgin Olive Oil Black or White Truffle Oil
Ingredients
1 lbs package (500 g) yellow split peas, dried
2 large onions, diced
3 tablespoons PJ Kabos Extra Virgin Olive Oil, for sautéing the onion
2 celery stalks, chopped
1 teaspoon salt
¼ teaspoon pepper
1 cup PJ Kabos Extra virgin Olive Oil, for the end (when the split peas are no longer boiling)
boiling water, as needed
For Serving:
1 lemon
6 to 8 teaspoons of High-Phenolic PJ Kabos Extra Virgin Olive Oil Family Reserve Organic Robust, for drizzling during serving or 4 teaspoon PJ Kabos White or Black Extra Virgin Olive Oil Truffle Oil (optional), for drizzling during serving
celery, fresh leaves
Fresh village bread, pita bread or Tiropita Koulouriou.
pepper, optional
feta cheese, 3 to 4 bite-sized chunks, in each soup bowls
Preparation
Sift through the peas: Pour the dried split peas onto a plate and sift through them to ensure there are no stones or other foreign objects hidden among them (depending on the brand this is not always necessary. But we just like to make sure there are no hidden stones that might break a tooth!).
Soak the peas: Pour the cleaned split peas into a pot, run cold water over them and drain several times. Add cold water to cover the peas by three inches, lightly cover the pot (leave a small opening so the peas can breathe) and let the peas soak. We like to soak them for about 4 hours. After 4 hours, if you don’t wish to cook them at this time, place them in the refrigerator and cook within 24 hours of starting the soaking process. Change the water 2 or 3 times depending on how long they are soaked.
Onions: Sauté the onions. Set aside.
Cooking the peas: After soaking, empty the soaking water and fill the pot with fresh cold water. Place the pot on the stove and turn on medium. Be on hand to remove any foam that might form just before boiling. When the split peas start to boil add the sautéed onions along with its oil. This will help to prevent the peas from overflowing the pot (another tablespoon of oil may be added if needed). Turn the fire down one notch. Add the celery and pepper. Boil on medium-high for 1 hour, or until the peas are tender, adding the necessary amount of boiling water, to bring the level in the pot back up to the starting point, however often needed. When the split peas are tender and have turned into a cream (normally about 1 hour—this all depends on the split peas…and they are often different) turn the temperature down to low and continue to cook on low until you have the desired soup consistency. Add salt, stir, and turn off the split peas.
When they have stopped boiling and cooled to a bit, add 1 cup PJ Kabos Extra Virgin Olive Oil. Gently stir in until well mixed.
For Serving: Into each serving bowl add a squeeze of lemon juice and a drizzle of PJ Kabos High-Phenolic Extra Virgin Olive Oil over the top or, for added flavor (a great deal of flavor!), a light drizzle of PJ Kabos Extra Virgin Truffle Oil (black or white).
Crumble feta cheese over the soup and, if desired, fresh celery.
Serve with fresh village bread, pita bread or Tiropita Koulouriou.
Kali Orexi—Happy Eating!
The Following PJ Kabos Olive Oils May Be Used in Preparing Your Yellow Split Pea Soup.
(Black Bottle)
PJ KABOS Family Reserve Organic - Robust, is an extra virgin olive oil that is very high in polyphenols and adds depth, character and great health benefits to every meal.
(White Bottle)
PJ KABOS Family Reserve Organic - Medium, is an extra virgin olive oil that is high in polyphenols and adds a lovely taste and great health benefits to every meal.
(White Tin)
PJ KABOS Family Reserve - Medium, is an extra virgin olive oil in an easy-to-store tin that is high in polyphenols and adds a lovely taste and great health benefits to every meal.
Please enjoy having a look around our websites, pjkabos.com and oliveoil.com, as well as our Amazon Store for more about our many high-phenolic olive oils, recipes, history, etc. And follow along with us on Instagram for photos concerning olive oil production, our groves in Greece, articles about olive oil, family history and more.
PJ Kabos High-Phenolic Extra Virgin Olive Oil: For those who want to be good to their bodies.
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