Creamy Split Peas with Goat Cheese

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Skill Level
Preparation Time 10 minutes Total Time 40 minutes
Servings 4 Cost Per Serving $1.46
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3/4 cupGreen or Yellow Split Peas
4 cupsVegetable or Chicken Stock
1/2 CupOnion, small dice
2 clovesGarlic, minced
1/4 cupSundried Tomatoes, finely chopped
2 cupsFresh Spinch chopped or 4oz block of frozen
1/2 cupGoat Cheese
2 tbspButter or Olive Oil
1/2 tspSea Salt & Black Pepper


  1. Pulse the split peas in a food processor or high powered blender until they resemble smaller grains, about the size of a grain of rice.
  2. Bring your stock to a simmer in a small pot and add your frozen spinach (if using frozen).
  3. Place a large skillet over medium heat, add butter or oil. Add a piece of onion and once it begins to gently sizzle, add remaining onions, garlic and pinch of salt. Stir a cook gently for 5 minutes.
  4. Add split pea grains and stir well. Add a cup of stock at a time and stir every once and a while so it does not stick.
  5. Keep adding liquid with the spinach every few minutes and simmer until the peas are fully cooked.
  6. Near the end add the sundried tomatoes and goat cheese and stir through. Serve creamy, top with some extra goat cheese.
  7. If you want it pureed, add everything to a blender with an extra cup of stock or water and puree until creamy and smooth. Season to taste.


  • ​Have trouble chewing and/or swallowing? You may want to begin or have already started drinking a full liquid diet that includes juices, milks and nutritional supplements. When you're ready for solid foods, speak to your healthcare professional first, and then have soft textures such as mac and cheese, casseroles and tender meats. Moisten these dishes by adding broth, soup, margarine or butter, sauce or gravy. 

  • Make every bite counts! People with head and neck cancers can sometimes have side effects that make it more difficult to eat well. For optimal strength, energy and healing during and after your cancer treatment be sure to eat high protein foods. These can include dried beans, split peas and lentils. In fact, 3/4 of a cup of cooked split peas has 12 grams of protein. They're also rich in fibre and have a range of cancer-fighting phytochemicals. 

  • Are you experiencing taste changes? If you find that your food is bland, enhance the flavour by seasoning with vegetables such as garlic, onions, shallots or chives. Not only do these add a pungent and unique flare to your dish, but they also have flavonoids that are being studied for their anti-cancer activity.