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But when I get home? At home I eat super vegetarian. As in lots of salads, dips, and veggies upon veggies. Truth is, it’s the only way I can get back on track after being on the road. And the thing I turn to time and again are pulses—I make dips, spreads, and mix them into my grain bowls.
But right now? Right this second I’ve got a crush on this Split Pea Veggie Wrap with Cilantro-Mint Chutney Recipe. It is a bit of a nod to India with all the fresh yogurt, the split pea dip that’s almost like a dal, and the bright herb chutney but it’s the more modern, balanced version.
Gostock up on all your cooking essentialsthen head into the kitchen, make this, and share it with us bytagging@saltandwindand#swsocietyon social!
Split Pea Veggie Wrap with Cilantro-Mint Chutney Recipe
One of our favorite plant-based dishes? This Split Pea Veggie Wrap with Cilantro-Mint Chutney recipe that's made with pureed split peas, loads of vegetables, and a delicious herby sauce.
5 from 2 votes
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Prep Time 20 minutes mins
Cook Time 40 minutes mins
Total Time 1 hour hr
Course Dinner, Lunch, Main, Sandwich, Snack
Cuisine American
Diet Vegetarian
Servings 4 wraps
Calories 864 kcal
Ingredients
For The Split Pea Puree:
- 1/4 cup extra-virgin olive oil
- 1/2 medium red onion finely chopped
- 3 garlic cloves grated
- 1 cup yellow split peas
- 3 cups low-sodium chicken broth or water
- kosher salt
- Freshly ground black pepper
- 3/4 teaspoon ground cumin
- 2 tablespoons freshly-squeezed lime juice
For The Cilantro Mint Chutney:
- 2 cups fresh cilantro leaves
- 2 cups fresh mint leaves
- 6 medium scallions (aka green onions) thinly sliced
- 1 jalapeño chile ends trimmed seeds discarded, roughly chopped
- 1/4 cup freshly squeezed lime juice
- 1/4 cup extra-virgin olive oil
For The Split Pea Wraps:
- 4 whole wheat lavash or tortillas
- plain Greek yogurt
- 2 medium Persian cucumbers end trimmed and rest shaved into long strips on a mandoline or with a peeler
- 2 medium carrots ends trimmed and rest shaved into long strips on a mandoline or with a peeler
- 2 medium firm-ripe avocado pitted and thinly sliced
- 3 to 4 handfules kale sprouts
Instructions
Make The Split Pea Puree: Heat 1/4 cup of the olive oil to a small saucepanover medium heat. Add the onion and garlic, stir to coat and cook until just soft. Add the split peas, stir to coat then add the broth, a pinch of each salt and pepper, the cumin and bringto a boil. Reduce heat to a simmer and cook the split peas until they're very tender, about 30 to 40 minutes.
Transfer the whole mixture to a food processor or blenderand add 2 tablespoons of the lime juice, and additional salt and pepper, as desired. Pulse until the mixture comes together as a dip but it still retains some of its texture. (You want a mixture that's about as thick as hummus — add water as needed to make it thinner.)
Make The Cilantro Mint Chutney: Combine the 2 cups cilantro leaves, 2 cups mint leaves, finely chopped jalapeno,remaining 1/4 cup lime juice, remaining 1/4 cup olive oil, and all the scallions in a food processororblenderand blenduntil smooth. Taste and add salt, as desired.
Assemble The Split Pea Wraps:Lay the whole wheat lavash (you may want to cut it in half depending on how big the lavash is) out on a flat surface. Spread the split pea dip in the middle of the wrap then top with a spoonful of yogurt. Layer the cucumber and carrots, avocado slices, sprouts, and cilantro chutney then wrap to close. Repeat to make one more wrap and serve.
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Nutrition
Serving: 1 wrapCalories: 864kcalCarbohydrates: 90gProtein: 26gFat: 49gSaturated Fat: 8gPolyunsaturated Fat: 5gMonounsaturated Fat: 30gSodium: 546mgPotassium: 1564mgFiber: 26gSugar: 10gVitamin A: 7219IUVitamin C: 40mgCalcium: 302mgIron: 9mg
Keyword healthy dip, plant based wrap
Tried this recipe?Mention @saltandwind or tag #swsociety!
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About The Author
Aida Mollenkamp is a food and travel expert, author, chef, Food Network personality, and founder of the boutique travel company, In all that she does, Aida aims to help discerning travelers taste the world.
Posts By This Author →
Aida Mollenkamp is a food and travel expert, author, chef, Food Network personality, and founder of the boutique travel company, In all that she does, Aida aims to help discerning travelers taste the world.
View Posts By This Author →
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