It’s time to farewell the vibrant colours and flavours of summer. And it’s time to say hello to our Warm Veggie and Green Split Pea Salad with Citrus-Mint Vinaigrette – a symphony of wholesome ingredients that will tantalize your taste buds and leave you feeling nourished and satisfied.

In this recipe, hearty split green peas take centre stage, simmered to perfection in vegetable stock, providing a protein-packed foundation for the dish. Surrounding them are a medley of earth’s finest offerings – zucchini, cherry tomatoes, pumpkin, carrots, and red onion – generously coated with olive oil, ground fennel, salt, and pepper, then roasted to tender perfection. The pièce de résistance? A refreshing Citrus-Mint Vinaigrette, featuring the bright and zesty combination of orange and lemon juices, extra-virgin olive oil, fresh mint, and a hint of sweetness from maple syrup.

There’s lots of room for substitutions or additions in this recipe. Swap the split green peas for green or brown lentils, and use yellow summer squash in season in place of the butternut pumpkin.

Ingredients

(serves 3-4 for a light lunch, or 4 for dinner with additional brown rice or quinoa)

image shows ingredients

For the warm salad:

  • 1 cup split green peas, rinsed and drained
  • 2 1/2 teaspoons San Elk vegetable stock
  • 1 small zucchini, sliced into half-moons
  • 1 cup cherry tomatoes, halved
  • 1 cup butternut squash, diced into 1-1.5cm cubes
  • 1 cup carrots, halved twice lengthwise and cut in smaller pieces
  • 1/2 cup red onion, thinly sliced
  • 3 tablespoons Grampians Olive Co. olive oil
  • 1 tablespoon ground fennel
  • Salt and pepper, to taste
  • Fresh mint leaves (for garnish)
  • Optional: Cooked quinoa or brown rice to serve
image shows ingredients for a citrus mint vinaigrette: orange, lemon, mint, olive oil, maple syrup and salt and pepper.

For the dressing:

  • Juice and zest of 1 juicing orange
  • Juice of 1 lemon
  • 3 tablespoons Grampians Olive Co. extra-virgin olive oil
  • 2 tablespoons fresh mint, finely chopped
  • 1 teaspoon of maple syrup
  • Salt and pepper, to taste

Method

  1. Preheat the oven to 200°C.
  2. In a medium saucepan, combine the split green peas, 2.5 cups of water and the San Elk vegetable stock. Bring to a boil and then simmer for 25-30 minutes or until the split peas are tender but not mushy. Drain any excess liquid.
  3. In a large mixing bowl, toss the zucchini, cherry tomatoes, butternut pumpin, carrots, and red onion with olive oil, ground fennel, salt, and pepper.
  4. Spread the seasoned vegetables on a baking tray in a single layer. Roast them in the preheated oven for 20-25 minutes or until the vegetables are tender and lightly browned, stirring halfway through.
  5. Remove the baking tray and stir the drained split peas through the vegetables.
  6. In a small bowl or jar, whisk/shake together the orange juice, orange zest, lemon juice, olive oil, chopped mint, maple syrup, salt, and pepper.
  7. Dish the warm veg and split pea mix into bowls and drizzle the Citrus-Mint Vinaigrette over the top.
  8. Garnish with fresh mint leaves and serve as is or with cooked quinoa or brown rice.
oven dish with an assortment of veggies

Pro Tips

Preparing Split Peas:

Rinse split peas thoroughly before cooking to remove excess starch. For added flavour, cook them in vegetable stock rather than water. Be vigilant to ensure split peas are tender yet maintain a slight bite, preserving their texture in the final dish.

Vegetable Roasting Techniques:

To achieve even roasting, spread the vegetables on a single layer on the baking sheet. Stir halfway through the roasting time to guarantee a perfect blend of textures and flavours.

Flavourful Vinaigrette:

Squeeze fresh oranges for the vinaigrette to maximize the citrusy goodness. Adjust sweetness with maple syrup according to your taste preferences. Whisk the vinaigrette just before serving.

Make-Ahead Convenience:

Save time by roasting the vegetables and cooking the split peas in advance. Assemble the bowls and drizzle with the vinaigrette just before serving to maintain optimal texture and flavour.

Mindful Garnishing:

Garnish with fresh mint leaves right before serving to ensure their aromatic essence is preserved. This small touch adds a delightful fragrance to your dish.

Get Creative with Sides:

Explore serving options by pairing the bowl with a dollop of vegan yogurt or a sprinkling of toasted seeds for added crunch. These small additions can elevate the overall dining experience.

Health benefits

Lentils:

Protein and Fibre Boost: Green split peas are a nutritional powerhouse, offering a significant protein and fibre content. This dynamic duo promotes satiety, helping to curb cravings and maintain a healthy weight.

Stabilizes Blood Sugar: The complex carbohydrates in green split peas contribute to stable blood sugar levels, making them an excellent choice for those managing diabetes or looking to regulate energy throughout the day.

Zucchini:

Vitamins and Minerals: Zucchini is a low-calorie vegetable loaded with essential vitamins (A and C) and minerals (potassium and manganese). These nutrients support immune function, skin health, and overall well-being.

Hydration Support: With a high water content, zucchini helps keep you hydrated, contributing to skin elasticity and digestive health.

Cherry Tomatoes:

Antioxidant Rich: Packed with lycopene, an antioxidant, cherry tomatoes support heart health and may reduce the risk of certain cancers.

Vitamin C Boost: These tiny tomatoes provide a burst of vitamin C, promoting collagen formation, skin health, and immune support.

Butternut pumpin:

Vitamin-rich Goodness: Butternut pumpkin boasts high levels of beta-carotene, a precursor to vitamin A, promoting healthy skin and supporting immune function. Its antioxidant-rich profile contributes to overall well-being.

Digestive and Heart Heath: Packed with fibre, butternut pumpkin aids digestion and provides a sense of fullness. Additionally, its potassium content supports heart health by helping maintain optimal blood pressure levels.

Carrots:

Beta-Carotene Rich: The orange hue of carrots indicates high beta-carotene levels, essential for eye health and a robust immune system.

Snackable Nutrition: Convenient and crunchy, carrots make a nutritious snack while providing vitamins like K and potassium.

Red Onion:

Quercetin Content: Red onions are rich in quercetin, an antioxidant with anti-inflammatory properties that may help reduce the risk of chronic diseases.

Sulphur Compounds: Compounds in red onions have potential cardiovascular benefits and may help lower blood pressure.

Olive Oil:

Heart-Healthy Fats: Olive oil is a source of monounsaturated fats, promoting heart health by reducing bad cholesterol levels.

Anti-Inflammatory Properties: The polyphenols in olive oil have anti-inflammatory effects, contributing to overall well-being.

Ground Fennel:

Digestive Support: Ground fennel, celebrated for its digestive benefits, helps alleviate indigestion and bloating, making it a soothing addition to meals.

Anti-Inflammatory Powerhouse: Fennel’s anti-inflammatory properties contribute to overall health, potentially reducing inflammation in the body and supporting conditions like arthritis.

Essential Nutrients: Fennel serves as a source of essential nutrients, including vitamin C and potassium, promoting immune function and heart health.

Citrus (Orange and Lemon):

Vitamin C Powerhouse: Oranges and lemons are rich in vitamin C, supporting immune function, collagen synthesis, and skin health.

Antioxidant Properties: The citrus fruits contribute antioxidants that combat oxidative stress and inflammation.

Mint:

Digestive Aid: Mint has been traditionally used to soothe digestive issues, providing relief from indigestion and bloating.

Antimicrobial Effects: Mint contains compounds with antimicrobial properties, promoting oral health and overall immune function.

This Warm Veggie and Green Split Pea Salad with Citrus-Mint Vinaigrette is a symphony of ingredients working together to provide a spectrum of health benefits, making it a delicious and nourishing addition to your plant-based repertoire.

It’s a nutritious and satisfying meal that can be enjoyed warm or at room temperature. Feel free to experiment with additional herbs or vegetables based on your preferences.