Spring Pea & Mint Salad

Spring Pea & Mint Salad is a dish that has effortlessly woven its way into our family’s spring and summer menus. The first time I made it, I was immediately struck by how vibrant and fresh it tasted – a true celebration of the season’s best produce. My kids, who are usually skeptical of anything green that isn’t broccoli, actually devoured it! The sweetness of the peas, the bright herbaceousness of the mint, and the zesty lemon dressing create a symphony of flavors that is both refreshing and satisfying. It’s become a go-to for quick lunches, light dinners, and potlucks alike. Honestly, if you’re looking for a salad that’s not only healthy but also incredibly delicious and easy to make, look no further. This Spring Pea & Mint Salad is a guaranteed crowd-pleaser, and it will brighten up any table with its cheerful colors and invigorating taste.

Ingredients

• Fresh or Frozen Peas: (500g) The star of the show! Peas bring a delicate sweetness and a lovely pop of green. Fresh peas, if in season, offer the ultimate sweetness and texture. Frozen peas, quickly blanched, are a fantastic and convenient alternative, retaining much of their freshness and nutritional value.
• Fresh Mint: (1 cup, packed) Mint provides an essential burst of refreshing coolness and herbaceousness. Its bright, slightly peppery flavor beautifully complements the sweetness of the peas and adds an aromatic lift to the entire salad. Choose fresh mint for the best flavor; avoid dried mint as it lacks the vibrancy needed for this recipe.
• Lemon: (1 large) Lemon juice and zest are crucial for adding brightness and acidity to the salad. The lemon cuts through the richness of the olive oil and balances the sweetness of the peas, creating a vibrant and zesty dressing. Freshly squeezed lemon juice is always preferred for its superior flavor.
• Extra Virgin Olive Oil: (1/4 cup) Olive oil forms the base of the dressing, adding richness, healthy fats, and a smooth texture. Extra virgin olive oil, with its fruity and slightly peppery notes, enhances the overall flavor profile of the salad. Opt for a good quality olive oil for the best taste.
• Feta Cheese (Optional): (100g, crumbled) Feta cheese adds a salty, tangy, and creamy element to the salad, providing a delicious contrast to the sweetness of the peas and the freshness of the mint. If you are vegan or dairy-free, feel free to omit it or substitute with a vegan feta alternative.
• Red Onion or Shallot: (1/4 cup, finely diced) Red onion or shallot adds a subtle sharpness and a touch of pungency that complements the other flavors. Finely dicing it ensures it blends seamlessly into the salad without being overpowering. Shallots offer a milder flavor compared to red onion.
• Salt and Freshly Ground Black Pepper: To taste. Salt and pepper are essential seasonings that enhance all the flavors in the salad. Season generously to bring out the best in the peas, mint, and lemon. Freshly ground black pepper adds a more aromatic and robust flavor than pre-ground pepper.

Instructions

1. Prepare the Peas: If using fresh peas, shell them. If using frozen peas, blanch them quickly. To blanch frozen peas, bring a pot of salted water to a boil. Add the frozen peas and cook for just 1-2 minutes, until they are bright green and tender-crisp. Immediately drain the peas and rinse them under cold water to stop the cooking process and preserve their vibrant color. This step is crucial for maintaining a pleasant texture in the salad. Overcooked peas will become mushy.
2. Prepare the Mint: Wash the fresh mint thoroughly. Pat it dry with paper towels. Remove the mint leaves from the stems. Stack the mint leaves and roll them up tightly like a cigar. Then, thinly slice the rolled mint into chiffonade (thin ribbons). This method releases the mint’s aroma and ensures even distribution throughout the salad. Avoid chopping the mint too finely, as it can become bruised and lose its vibrant flavor.
3. Prepare the Red Onion or Shallot: Peel and finely dice the red onion or shallot. If you find red onion too strong, you can soak the diced onion in cold water for 10-15 minutes, then drain and pat dry. This will mellow out its sharpness while retaining its flavor. For a milder flavor from the start, shallots are an excellent choice.
4. Make the Lemon Dressing: In a small bowl, whisk together the freshly squeezed lemon juice, lemon zest, and extra virgin olive oil. Whisk vigorously until the dressing is emulsified and slightly thickened. This ensures that the oil and lemon juice are properly combined and won’t separate. Season the dressing with salt and freshly ground black pepper to taste. Start with a pinch of salt and pepper and adjust according to your preference. Taste the dressing and adjust the lemon juice, olive oil, or seasoning as needed to achieve the perfect balance of acidity and richness.
5. Assemble the Salad: In a large bowl, combine the blanched peas, chiffonade mint, and finely diced red onion or shallot. If using feta cheese, crumble it and add it to the bowl. Pour the lemon dressing over the salad ingredients.
6. Toss Gently: Gently toss all the ingredients together until they are evenly coated with the lemon dressing. Be careful not to over-mix, especially if you’ve added feta, as it can crumble easily. You want to ensure that every pea and mint leaf is lightly dressed.
7. Taste and Adjust Seasoning: Taste the salad and adjust the seasoning as needed. You might want to add more salt, pepper, or lemon juice depending on your preference. Remember that the flavors will meld together as the salad sits, so it’s best to slightly under-season initially and adjust later if needed.
8. Serve Immediately or Chill: The Spring Pea & Mint Salad can be served immediately at room temperature or chilled in the refrigerator for later. Chilling the salad for about 30 minutes to an hour can enhance the flavors and make it even more refreshing, especially on a warm day. If chilling, you might want to add a little extra lemon juice or olive oil just before serving, as the dressing can become absorbed slightly.

Nutrition Facts

(Per Serving, approximate, serves 6)

• Calories: Approximately 180 kcal – A light and refreshing salad option, relatively low in calories, making it a great choice for those watching their caloric intake. The calories primarily come from the olive oil and optional feta cheese.
• Fat: Approximately 12g – Primarily healthy monounsaturated and polyunsaturated fats from the olive oil. These fats are beneficial for heart health and overall well-being. The optional feta cheese also contributes to the fat content, mostly saturated fat.
• Carbohydrates: Approximately 15g – Carbohydrates mainly come from the peas. These are complex carbohydrates that provide sustained energy and are a good source of dietary fiber.
• Protein: Approximately 6g – A moderate source of protein, mainly from the peas and optional feta cheese. Protein is essential for building and repairing tissues and contributes to satiety.
• Fiber: Approximately 5g – A good source of dietary fiber, primarily from the peas. Fiber is crucial for digestive health, helps regulate blood sugar levels, and contributes to feeling full and satisfied.

Note: Nutritional values are estimates and can vary based on specific ingredients and serving sizes. Adding feta cheese will increase the calorie, fat, protein, and sodium content.

Preparation Time

• Total Time: 20 minutes – This Spring Pea & Mint Salad is incredibly quick and easy to prepare, making it perfect for busy weeknights or last-minute gatherings. The majority of the time is spent on preparing the ingredients (shelling peas if fresh, blanching frozen peas, chopping mint and onion) and whisking together the simple dressing. From start to finish, you can have this vibrant and flavorful salad ready in just about 20 minutes, highlighting its convenience and ease of preparation.

How to Serve

• As a Side Dish:
  • Alongside Grilled Meats or Fish: The refreshing lightness of the salad perfectly complements richer grilled dishes like chicken, salmon, steak, or lamb. The bright flavors cut through the richness and provide a balanced meal.
  • With Roasted Vegetables: Serve as a vibrant side to roasted vegetables like asparagus, carrots, or potatoes for a wholesome and colorful vegetarian meal. The salad adds a fresh contrast to the warmth of the roasted vegetables.
  • Part of a Salad Buffet: Include it in a salad buffet alongside other salads like potato salad, pasta salad, or green salad for a diverse and appealing spread, perfect for picnics or potlucks.
• As a Light Lunch or Main Course:
  • Add Protein for a Heartier Meal: Make it a more substantial lunch or light dinner by adding grilled chicken, shrimp, chickpeas, or lentils. This transforms the salad into a protein-rich and satisfying meal.
  • Serve with Crusty Bread: Enjoy it with a slice of crusty bread or baguette to soak up the delicious lemon dressing and make it a more filling lunch option.
  • Combine with Grains: Toss the salad with cooked quinoa, couscous, or farro to create a grain bowl that’s both nutritious and satisfying. The grains add texture and substance to the light salad.
• For Special Occasions:
  • Spring and Summer Gatherings: The salad’s fresh and vibrant flavors make it an ideal dish for spring and summer picnics, barbecues, garden parties, and potlucks. Its bright colors and refreshing taste are perfect for warmer weather.
  • Holiday Tables: It can be a delightful addition to Easter, Mother’s Day, or other spring holiday tables, providing a lighter and brighter option alongside richer, heavier dishes.
  • Elegant Appetizer: Serve smaller portions as an elegant and refreshing appetizer at dinner parties or gatherings. Present it in small bowls or on individual plates for a sophisticated touch.

Additional Tips for the Best Spring Pea & Mint Salad

1. Use High-Quality Olive Oil: The flavor of the olive oil significantly impacts the dressing’s taste. Opt for a good quality extra virgin olive oil with a fruity and slightly peppery profile for the best results. Avoid overly bitter or bland olive oils.
2. Don’t Overcook the Peas: Whether using fresh or frozen peas, avoid overcooking them. Overcooked peas become mushy and lose their vibrant color and sweetness. Blanch frozen peas for just 1-2 minutes until tender-crisp. Fresh peas should be cooked just until bright green and tender.
3. Taste and Adjust the Dressing: Lemon dressings can vary in acidity depending on the lemon. Always taste the dressing before adding it to the salad and adjust the lemon juice, olive oil, salt, and pepper to your liking. Aim for a balanced dressing that is bright and flavorful.
4. Fresh Mint is Key: Fresh mint is essential for this salad. Dried mint will not provide the same fresh, vibrant flavor and aroma. Choose bright green, fragrant mint leaves and use them generously for the best taste.
5. Make it Vegan: To make this salad vegan, simply omit the feta cheese. The salad is still delicious and flavorful without it. You can also add a sprinkle of toasted pine nuts or slivered almonds for added texture and richness in place of the feta.
6. Add Other Fresh Herbs: While mint is the star, you can enhance the herbal notes by adding other fresh herbs like dill, parsley, or chives. A small amount of finely chopped dill or parsley can complement the mint and pea flavors beautifully.
7. Customize with Vegetables: Feel free to add other fresh spring vegetables to the salad. Thinly sliced radishes, cucumbers, or blanched asparagus tips would all be delicious additions, adding extra crunch and flavor.
8. Make Ahead Tip (Partially): You can prepare the dressing and blanch the peas ahead of time. Store them separately in the refrigerator. Assemble the salad just before serving to ensure the freshest flavors and textures. Dress the salad right before serving to prevent the mint and peas from becoming soggy.

FAQ Section

Q1: Can I use canned peas instead of fresh or frozen?

A: While fresh or frozen peas are highly recommended for their superior flavor and texture, you can use canned peas in a pinch. If using canned peas, be sure to drain and rinse them thoroughly. Canned peas tend to be softer and less sweet than fresh or frozen, so the salad’s texture and flavor profile will be slightly different. However, it’s still a viable option if you don’t have fresh or frozen peas available.

Q2: I don’t like mint. Can I substitute it with another herb?

A: Yes, if you’re not a fan of mint, you can substitute it with other fresh herbs. Good alternatives include fresh dill, parsley, or chives. Dill would provide a similar fresh, herbaceous flavor profile. Parsley offers a milder, grassy note, and chives will add a delicate oniony flavor. Experiment with different herbs to find your preferred taste.

Q3: How long does Spring Pea & Mint Salad last in the refrigerator?

A: The salad is best enjoyed fresh, but it can be stored in an airtight container in the refrigerator for up to 2 days. However, the mint and peas may lose some of their freshness and vibrancy over time, and the dressing may become slightly absorbed. For the best texture and flavor, it’s recommended to consume it within 24 hours. If you’re making it ahead, consider dressing only the peas and onion and adding the mint and feta just before serving.

Q4: Can I make this salad ahead of time for a party?

A: Yes, you can prepare some components ahead of time. You can blanch the peas, chop the red onion or shallot, and make the lemon dressing in advance. Store each component separately in the refrigerator. Assemble the salad by combining all the ingredients and dressing it just before serving. This will ensure the salad is as fresh and flavorful as possible when you’re ready to serve it.

Q5: Is this salad vegan-friendly?

A: Yes, this salad can easily be made vegan-friendly. Simply omit the feta cheese, which is the only non-vegan ingredient in the standard recipe. The salad is still incredibly delicious and flavorful without the feta. You can add toasted nuts or seeds for extra texture and richness if desired.

Q6: Can I add other vegetables to this salad?

A: Absolutely! Feel free to customize the salad with other fresh spring vegetables. Thinly sliced radishes, cucumbers, blanched asparagus tips, or even snap peas would be excellent additions. These vegetables will add extra crunch, flavor, and nutritional value to the salad.

Q7: What kind of feta cheese is best for this salad?

A: For this salad, it’s best to use a good quality block of feta cheese in brine rather than pre-crumbled feta. Block feta tends to be creamier and more flavorful. Choose a sheep’s milk feta or a blend of sheep’s and goat’s milk feta for the best taste and texture. Crumble the feta yourself just before adding it to the salad for the freshest flavor and to avoid it becoming too dry.

Q8: Can I use frozen mint if I don’t have fresh?

A: While fresh mint is highly recommended for its superior flavor and aroma in this salad, frozen mint can be used as a last resort if fresh mint is completely unavailable. Frozen mint will have a less intense flavor and slightly softer texture compared to fresh mint. Be sure to thaw the frozen mint completely and pat it dry before adding it to the salad. However, for the best results, always aim for fresh mint.

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