Spring Pea & Mint Salad

Spring has always been my favorite season, not just for the blooming flowers and warmer weather, but also for the incredible fresh produce that becomes available. This Spring Pea & Mint Salad has become a staple in our home, especially when the first tender peas start appearing at the farmer’s market. It’s incredibly simple to make, yet the combination of sweet peas, vibrant mint, and tangy lemon is just utterly delightful. Even my kids, who can be picky eaters, gobble this salad up – the sweetness of the peas is a real winner! It’s light, refreshing, and honestly, feels like sunshine in a bowl. Whether we’re having a casual weeknight dinner or a weekend barbecue, this salad always makes an appearance. It’s the perfect embodiment of spring flavors, and I can’t wait to share this recipe with you!

Ingredients

• Fresh or Frozen Peas: 2 cups. The star of the show! Fresh peas are best in spring, but frozen peas work wonderfully year-round. If using frozen, no need to thaw beforehand as we’ll blanch them briefly.
• Fresh Mint Leaves: 1/2 cup, packed. Provides a cooling, aromatic counterpoint to the sweetness of the peas. Use spearmint or peppermint for best flavor.
• Lemon: 1 large. We’ll use both the zest for aromatic depth and the juice for a tangy, bright dressing. Choose a juicy lemon for maximum flavor.
• Extra Virgin Olive Oil: 1/4 cup. Forms the base of our simple dressing, adding richness and healthy fats. Opt for a good quality olive oil for the best taste.
• Feta Cheese: 1/2 cup, crumbled. Adds a salty, creamy element that balances the sweetness and freshness. Look for feta packed in brine for superior flavor and texture.
• Red Onion (optional): 1/4 cup, thinly sliced or finely diced. Provides a subtle sharpness and bite, complementing the other flavors without overpowering them.
• Pine Nuts or Toasted Almonds (optional): 1/4 cup. Adds a delightful crunch and nutty flavor. Toasting them enhances their taste.
• Salt and Freshly Ground Black Pepper: To taste. Essential for seasoning and bringing all the flavors together. Use sea salt or kosher salt for best results.

Instructions

1. Blanch the Peas (if using fresh or frozen): Bring a pot of salted water to a rolling boil. Add the peas and blanch for 1-2 minutes for fresh peas, or 1 minute for frozen peas, until they turn bright green and are just tender-crisp. Immediately drain the peas and plunge them into a bowl of ice water to stop the cooking process and retain their vibrant color. Once cooled, drain the peas well. This step is crucial for maintaining the perfect texture and color of the peas, whether fresh or frozen. Blanching also slightly sweetens frozen peas and removes any potential freezer taste.
2. Prepare the Mint: Gently rinse the fresh mint leaves and pat them dry. Stack the leaves and roll them tightly into a cigar shape. Thinly slice the rolled mint leaves to create a chiffonade. This method prevents bruising and releases the mint’s fragrant oils beautifully. If you prefer, you can also roughly chop the mint.
3. Zest and Juice the Lemon: Wash the lemon thoroughly. Using a microplane or fine grater, zest the lemon, being careful to only grate the yellow part of the peel and avoid the bitter white pith underneath. Zest about 1 teaspoon. Then, cut the lemon in half and juice it. You should get about 2-3 tablespoons of fresh lemon juice. Freshly squeezed lemon juice is key for the bright, tangy flavor of the dressing.
4. Make the Lemon-Mint Dressing: In a small bowl, whisk together the extra virgin olive oil, lemon juice, and lemon zest. Season with salt and freshly ground black pepper to taste. Start with a pinch of salt and a few grinds of pepper, then adjust to your liking. The dressing should be bright and slightly tangy.
5. Assemble the Salad: In a medium to large bowl, combine the blanched and cooled peas, chiffonade of mint, and optional red onion (if using). Gently toss the ingredients together.
6. Dress the Salad: Pour the lemon-mint dressing over the pea and mint mixture. Toss gently to coat all the ingredients evenly. Be careful not to overdress the salad; you want just enough dressing to enhance the flavors without making it soggy.
7. Add Feta and Nuts (optional): Crumble the feta cheese over the salad. If using pine nuts or toasted almonds, sprinkle them over the top as well. These additions should be added just before serving to maintain their texture and appearance.
8. Serve Immediately or Chill: For the best flavor and texture, serve the Spring Pea & Mint Salad immediately. However, you can also chill it in the refrigerator for up to 30 minutes to allow the flavors to meld. If chilling for longer, add the feta and nuts just before serving to prevent them from becoming soggy.
9. Taste and Adjust Seasoning: Before serving, taste the salad one last time and adjust seasoning if needed. You might want to add a touch more salt, pepper, or lemon juice to brighten the flavors, depending on your preference.

Nutrition Facts

(Per Serving, Servings: 6)

• Calories: Approximately 180 kcal. This salad is relatively low in calories, making it a healthy and guilt-free side dish or light meal.
• Fat: Approximately 14g. Primarily from healthy fats in olive oil and feta cheese, contributing to satiety and flavor.
• Protein: Approximately 5g. Peas and feta provide a modest amount of protein, essential for muscle building and overall health.
• Carbohydrates: Approximately 9g. From the peas and small amount in other ingredients, providing energy.
• Fiber: Approximately 3g. Peas are a good source of dietary fiber, aiding digestion and promoting gut health.

Note: Nutritional values are estimates and can vary based on specific ingredients and portion sizes.

Preparation Time

• Prep Time: 15 minutes. This salad is incredibly quick to prepare, perfect for busy weeknights or last-minute gatherings. Most of the time is spent prepping the ingredients like blanching peas and chopping mint.
• Cook Time: 2 minutes (blanching peas). The only cooking involved is briefly blanching the peas to enhance their texture and color.
• Total Time: 17 minutes. From start to finish, you can have this vibrant and flavorful salad ready in under 20 minutes.

How to Serve

• As a Side Dish:
  • Grilled Meats: Perfect accompaniment to grilled chicken, fish, lamb, or steak. The freshness of the salad cuts through the richness of grilled meats.
  • Roasted Chicken or Fish: Balances the warmth and heartiness of roasted dishes with its bright, cool flavors.
  • Vegetarian Mains: Complements vegetarian dishes like lentil loaf, grilled halloumi, or vegetable skewers, adding a refreshing element.
  • Pasta Dishes: A lovely side to lighter pasta dishes, especially those with lemon or seafood.
• As a Light Lunch:
  • On its Own: Enjoy a generous serving as a light and satisfying lunch, especially during warmer months.
  • With Crusty Bread: Serve alongside a slice of crusty bread or baguette for a simple and elegant lunch.
  • Topped with Protein: Add grilled chicken, chickpeas, or white beans for a more substantial and protein-packed lunch salad.
• For Gatherings and Events:
  • Picnics: Travels well and is a refreshing addition to any picnic basket. Prepare ahead and dress just before serving.
  • Barbecues: A vibrant and flavorful salad that’s perfect for summer barbecues and cookouts.
  • Potlucks: Easy to transport and always a crowd-pleaser at potlucks and gatherings.
  • Holiday Feasts: Provides a light and refreshing counterpoint to richer holiday dishes, especially during spring or summer holidays.

Additional Tips for the Best Spring Pea & Mint Salad

1. Use High-Quality Olive Oil: Since the dressing is simple, the quality of olive oil really shines through. Opt for a good quality extra virgin olive oil with a fruity and peppery flavor profile. It makes a noticeable difference in the overall taste of the salad.
2. Fresh Mint is Key: While dried mint might be tempting for convenience, fresh mint is absolutely essential for this salad. Its bright, aromatic flavor is what makes this salad so special. If you can, use spearmint or peppermint for their classic minty taste. Avoid using stronger mint varieties like chocolate mint, which might overpower the delicate peas.
3. Don’t Overcook the Peas: Whether using fresh or frozen peas, be careful not to overcook them. Overcooked peas become mushy and lose their vibrant color and sweetness. Blanching them briefly ensures they retain their tender-crisp texture and bright green hue.
4. Taste and Adjust the Dressing: Lemon juice and olive oil ratios can vary depending on personal preference and the acidity of 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. You might prefer a tangier or milder dressing.
5. Add a Touch of Sweetness (Optional): If you prefer a slightly sweeter salad, consider adding a tiny drizzle of honey or maple syrup to the dressing. This can balance the tartness of the lemon and enhance the natural sweetness of the peas. Start with just a teaspoon and taste before adding more.
6. Toast the Nuts for Enhanced Flavor: If you are using pine nuts or almonds, toasting them before adding them to the salad significantly enhances their flavor and crunch. You can toast them in a dry pan over medium heat for a few minutes, stirring frequently, until they are lightly golden and fragrant. Watch them closely as they can burn quickly.
7. Make it Vegan: Easily make this salad vegan by simply omitting the feta cheese. The salad is still delicious without it, and you can add a sprinkle of nutritional yeast for a slightly cheesy flavor if desired, or add other vegan cheese alternatives.
8. Prepare Components Ahead of Time: You can prepare the individual components of this salad ahead of time to save time when assembling. Blanch the peas, chop the mint, zest and juice the lemon, and crumble the feta (if using) in advance. Store each component separately in the refrigerator and assemble the salad just before serving for the freshest results. The dressing can also be made a few hours ahead and stored at room temperature.

FAQ – Frequently Asked Questions about Spring Pea & Mint Salad

1. Can I use canned peas instead of fresh or frozen?
   • While fresh or frozen peas are highly recommended for their superior texture and flavor, you can use canned peas in a pinch. However, canned peas are often softer and less flavorful. If using canned peas, rinse them thoroughly and drain them well before adding them to the salad. They do not require blanching.
2. Can I make this salad ahead of time?
   • Yes, you can prepare the individual components ahead of time. Blanch the peas, chop the mint, make the dressing, and crumble the feta in advance. Store them separately in the refrigerator. Assemble and dress the salad just before serving for the best texture and freshness. Dressing the salad too far in advance can make the mint wilt and the peas lose some of their crispness.
3. How long will this salad last in the refrigerator?
   • This salad is best enjoyed fresh, but it can be stored in an airtight container in the refrigerator for up to 1-2 days. However, the mint may lose some of its vibrancy and the feta might soften slightly over time. The flavor will still be good, but the texture might not be as optimal as freshly made.
4. Can I freeze Spring Pea & Mint Salad?
   • Freezing this salad is not recommended. The fresh ingredients, especially the peas, mint, and feta, will lose their texture and quality upon thawing. The salad is best made fresh and enjoyed within a couple of days.
5. What are some variations I can try?
   • There are many ways to customize this salad! You can add other spring vegetables like asparagus tips, thinly sliced radishes, or cucumber. Experiment with different herbs like dill or parsley in addition to or instead of mint. For extra crunch, add toasted sunflower seeds or pumpkin seeds. For a richer flavor, try using goat cheese or ricotta salata instead of feta. A splash of white wine vinegar or apple cider vinegar in the dressing can also add a different dimension of flavor.
6. Is this salad gluten-free and vegetarian?
   • Yes, this Spring Pea & Mint Salad is naturally gluten-free and vegetarian. To make it vegan, simply omit the feta cheese or use a vegan feta alternative. All the other ingredients are plant-based and gluten-free.
7. What if I don’t like mint? Can I substitute it with something else?
   • While mint is a key flavor component of this salad, you can try substituting it with other fresh herbs if you don’t like mint. Fresh dill or parsley would be good alternatives, offering a different but still fresh and herbaceous flavor profile. You could also try a combination of dill and parsley.
8. Can I add protein to make it a more substantial meal?
   • Absolutely! Adding protein is a great way to make this salad a more filling and satisfying meal. Grilled chicken or shrimp would pair beautifully with the fresh flavors. For vegetarian options, consider adding chickpeas, white beans, or grilled halloumi cheese. Tofu or edamame are also good vegan protein additions.

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