Are you ready for a taste of spring? This sweet pea salad is the perfect way to welcome warmer weather and lighter meals. It's vibrant, fresh, and surprisingly easy to make, ideal for a quick weeknight dinner or a delightful side dish at your next gathering. This recipe is packed with flavor and nutrients, making it a fantastic addition to your healthy meal repertoire. Whether you're a seasoned cook or just starting your culinary journey, this recipe is for you!
Ingredients:
- 1 pound fresh or frozen sweet peas (fresh are preferred for optimal flavor)
- 1/2 cup crumbled feta cheese
- 1/4 cup thinly sliced red onion
- 1/4 cup chopped fresh mint
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- Salt and freshly ground black pepper to taste
- Optional: Toasted slivered almonds or sunflower seeds for added crunch
Instructions:
Step 1: Prepare the Sweet Peas: If using fresh sweet peas, shell them and gently rinse. If using frozen, thaw them completely and drain well. Blanching fresh peas for a minute or two before adding them to the salad ensures they retain their bright green color and tender texture.
Step 2: Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper. Taste and adjust seasonings as needed. A little extra lemon juice brightens up the flavors beautifully.
Step 3: Combine the Ingredients: In a larger bowl, gently combine the prepared sweet peas, feta cheese, red onion, and mint. Pour the dressing over the salad and toss gently to coat everything evenly. Avoid overmixing, as this can bruise the peas.
Step 4: Serve and Enjoy: Serve the salad immediately for the freshest taste. Garnish with toasted slivered almonds or sunflower seeds for added texture and visual appeal. This salad is equally delicious on its own or as a side dish alongside grilled chicken, fish, or a hearty sandwich.
Cooking Tips for the Best Sweet Pea Salad:
- Don't overcook the peas: Overcooked peas become mushy and lose their vibrant color. If blanching, stick to the recommended time.
- Use high-quality ingredients: The flavor of this salad relies heavily on the freshness of the ingredients. Opt for good quality feta cheese and fresh herbs.
- Adjust the dressing to your taste: Feel free to experiment with different herbs, vinegars, or even a touch of honey to customize the dressing to your preference.
Variations:
- Add some protein: Grilled chicken, shrimp, or chickpeas make fantastic additions to this salad, transforming it into a complete meal.
- Incorporate other vegetables: Consider adding diced cucumber, bell peppers, or avocado for extra flavor and texture.
- Spice it up: A pinch of red pepper flakes adds a pleasant kick to the salad.
Nutritional Information (per serving, approximate):
This information is an estimate and may vary based on specific ingredients used.
- Calories: Approximately 150-200
- Protein: 5-7 grams
- Fat: 10-12 grams
- Carbohydrates: 10-15 grams
- Fiber: 3-4 grams
This delightful sweet pea salad is a testament to the simple beauty of fresh ingredients. It's a quick, healthy, and delicious meal option that’s perfect for any occasion. Enjoy the burst of spring flavors!