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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Prep Time: 20 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 180
- Fat: 12g
- Carbohydrates: 15g
- Fiber: 5g
- Protein: 6g