Our take on the Greek meze dish - fava. Great for dipping, as a starter or a warm side, served with grilled veggies.
Yellow split peas are an excellent source of plant-based protein, healthy carbs, fiber and many important nutrients. Some of these include Calcium, Iron, Magnesium, Copper, Selenium, Folate and Choline.
And while split peas contain carbs, they are healthy high-fiber carbs. The carbohydrates in high-fiber foods like split peas have a low glycaemic index, so they don't spike your blood sugar. They also take much longer to be digested and absorbed by your body, so they provide a great source of long-lasting slow release carb fuel.
INGREDIENTS ------------------
FOR FAVA PUREE
250 g yellow split peas, soaked overnight 2 tbsp extra virgin olive oil
1 tbsp unrefined salt 1/2 tsp ground turmeric or turmeric paste
1 tsp ground nutmeg 2 garlic cloves, minced 1 tbsp apple cider vinegar
1 tbsp horseradish [optional]
1 tsp yellow mustard [optional]
1 tsp alioli [optional]
filtered water [as desired, to regulate the thickness of fava]
FOR CAPER & ONION SALSA
1 tbsp extra virgin olive oil
1 shallot or small red onion, finely chopped
1 tsp unrefined salt
2 tbsp balsamic vinegar
1 tsp natural sweetener [i.e. stevia, xylitol crystals] or brown sugar
2 tbsp capers, roughly chopped
2 tbsp parsley, finely chopped
2 thin lemon slices, pips removed and finely chopped, incl. flesh & rind
1 tsp mustard [optional]
2 tbsp olive oil
METHOD ------------------
Place the peas in a large pot with water [peas should be well covered], add salt and bring to a boil. Skim any foam from the surface. Return the liquid to a boil, then turn the heat down to low and cover the pot. Simmer, stirring occasionally, for about 30 minutes or until the peas are very tender. Ninja Pressure Cooker: place yellow split peas in the cooking pot and add water (1 measure of peas + 1/2 measure water). Set pressure cooker to ‘Low’ and set the timer to 1 minute. When done allow 10 min natural release, then Quick.
Meanwhile prepare the caper salsa. Heat the oil in a small saucepan, add chopped onion & salt and sauté for 2 minutes over medium heat. Add balsamic vinegar and sweetener [or brown sugar] and cook stirring constantly and cook until soft and deep golden. Transfer to a small bowl to cool.
Combine all the remaining salsa ingredients, stir in the sauteed onion and mix well. Set the salsa aside.
Once the peas are cooked and still warm, put them in a food processor or use hand blender. Add the remaining ingredients for pure [listed above] and blitz briefly leaving a bit of texture. Add a desired amount of filtered water, depending on how thick you want fava to be. Taste and add more salt as needed. Note that fava will thicken as it cools.
Serve warm, topped with a generous spoonful of caper salsa warm or cold with bread / sliced vegetables for dipping.
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