Gluten-free “breadless crumbs” that double as protein powder
By Sari Huhtala
This easy gluten-free, homemade breadcrumb substitute doubles as a protein powder for your smoothies, soups and stews, and is a fabulous way to add a nutritional boost to your meals.
Dealing with a surplus of yellow split peas, it dawned on me one day that I had bought a bag of “pea crumbs” in the past as a gluten-free substitute for breadcrumbs, and thought perhaps I could make my own “pea crumbs,” which, by the way, are great as a breadcrumb substitute.
As I suspected, the only ingredient in the commercial pea crumbs was in fact peas, and pea crumbs was just a fancy name for peas ground up into a powder, to be used much the same as one would use breadcrumbs.
A couple of cups of yellow split peas turned into a jar of homemade pea protein powder, which I now add to smoothies and soups, and even sprinkle onto vegan shepherd’s pie and other meals. Peas are rich in protein, fibre and minerals. A tablespoon of pea protein powder adds a nice nutritional boost.
I soaked, then sprouted the split peas before dehydrating them to reduce the lectin and to make them easier to digest.
Make your own pea protein powder
Simply pour about 2 cups of yellow split peas (or green split peas) into a large bowl and fill the bowl with water. Set aside for about 24 hours to soak, adding more water, if necessary, to keep the peas covered. Change the water once during the 24-hour soak time by rinsing the peas and adding fresh water into the bowl.
After about 24 hours, drain the water and rinse the peas in a colander under cold water. Line a large dish (I used an 8X8- inch glass baking dish) with a clean cotton cloth/napkin or paper towel, and pour the wet peas on top, spread out evenly, then place a clean wet cotton cloth/napkin or paper towel on top of the peas.
Set aside for another 24-48 hours to sprout the peas. Rinse the peas after 24 hours and set aside with a wet towel to continue sprouting. Once the peas sprout (they develop little tails) then, dry the peas in an oven or dehydrator.
If using an oven, dry the peas at the lowest temperature on a cookie sheet until fully dry – it may take a few hours. Cool and test to ensure they are dry. They will be dry and crunchy, not soft.
Ensure there is no moisture left in the peas to extend shelf life and avoid mold issues.
In a dehydrator, dry peas for about 6-8 hours at 115 degrees F until fully dry.
The final step will be grinding the peas in a blender to turn it into a pea protein powder. Then jar and seal with a lid. It does not need to be refrigerated after dehydrating. Simply store in a cool, dry place.
Sari Huhtala is the creator, publisher and editor of Alive and Fit Magazine, which was created in 2007. She has over 25 years of experience in journalism and over 15 years of experience as a certified personal trainer and fitness instructor, and is a holistic chef, offering holistic cooking and edible wilds workshops. She is an organic farmer, wild-crafter and grandmother, who has spent over 20 years navigating a holistic, healthy path for her family. Reach her at friends@thelaughingforest.ca