This healthy take on fresh pea salad contains shelled peas - frozen or fresh - along with one or both of fresh snow and snap peas. With it's easy vinaigrette dressing, it's a delightful change from typical mayo-based pea salads.
When I had a larger vegetable garden, I would grow a row of English shelling peas, one of sugar snap peas, and a third of snow peas.
The shelling peas were a lot of work (not kidding, although there's something comforting about shelling peas in June on the porch...), but they were one of the few vegetables my daughter would eat when she was younger. We'd steam them with just butter and salt or add them to new potatoes for spring creamed peas and potatoes.
But probably my favorite thing to do with them was to combine them with one or both of the other peas and make a fresh pea salad.
Let me just say - this is NOT your mom's (or in my case, my grandma's) mayo-laden pea salad.
This is an incredibly fresh, healthier, and crisp salad that contains mainly peas with a few onions, feta cheese, and walnuts and tossed in a light vinaigrette dressing.
It's such a great salad that works as a light lunch as well as a side dish to many things (I love it with grilled chicken).
While you technically could make this salad with just one pea, there's something wonderful about having at least two textures in there - all super-fresh and crisp - that is different from a salad with only one pea variety.
With the smaller garden we have now, I only grow snow or snap peas. Of course, it could be because I got tired of shelling peas...
Thankfully, this salad works just as well with frozen shelled peas and any kind of fresh pod pea (snow and/or snap) that you have.
Are peas healthy?
Yes! While all are from the legume family, green shelled peas are a little different from snap and snow peas.
Shelled peas are:
- Low in calories, containing several vitamins, minerals and antioxidants.
- High in fiber and protein.
- Are considered a starchy vegetable like corn and potatoes, but with a lower glycemic index (this combined with the protein and fiber make it a good food for blood sugar control).
Peas do contain phytic acid and lectins, similar to other legumes, but at a much lower level. Healthy individuals should have no problems with consuming reasonable amounts of green peas, especially eating them fully cooked. (Source)
Snow and Snap peas are:
- Less starchy than shelled peas, containing fewer carbs.
- Low in calories and provide many nutrients, including fiber, vitamin C, vitamin K and folate, similar to shelled peas.
Fresh Pea Salad with Feta & Walnuts
Ingredients
The ingredients pictured above are what give the salad it's refreshing uniqueness: the fresh peas, sweet onion, and maybe the "secret" ingredient - freshly chopped mint.
Can you use frozen peas in this salad?
The English shelled peas can be frozen or fresh, but you'll want fresh peas for the snap and/or snow peas. Frozen pea pods just wouldn't have the crunch we want for this salad.
Additionally, you'll toss walnuts and feta with a simple vinaigrette made with balsamic vinegar for a bit of sweet flavor that helps to bring out the natural sweetness of the peas.
Supplies
- cutting board and chef's knife
- large bowl
- 4-quart or larger saucepan
- colander
- 1 cup measuring cup
- serving bowl
Directions
- Prep all the salad ingredients and fill a large bowl with water and ice.
- Bring a pot of water to boil and blanch all the prepared peas for 30 seconds. Strain peas and immediately add to the bowl of ice water for a couple minutes.
- Drain peas, shaking a bit to help dry them, and place in a serving bowl.
- Add the onions, mint, and walnuts to the bowl.
- Make the vinaigrette in a 1-cup measuring glass or small bowl by combining the vinegar, Dijon mustard, salt, pepper, and oil. Mix well.
- Toss the salad with half the dressing. Refrigerate or serve immediately, drizzling the remaining dressing if desired at the table.
Fresh Pea Salad Frequently Asked Questions
Yes, you can leave out the walnuts if you have an allergy or you can substitute with another nut. Sliced almonds are nice and sunflower seeds work well for people with nut allergies.
I've only used feta, but I think similar cheeses would be good. Think crumbled goat cheese, blue cheese, or even a queso fresco.
You can make this up to a day ahead of time, though for maximum crunch, I'd wait to add the nuts just before serving.
Whether you grow a row or two of peas or find them at a market, try this recipe the next time you have enough - I think you'll like it as much as I do!
Fresh Pea Salad with Feta & Walnuts
Equipment
- 4-quart saucepan
- colander
- Large bowl
Ingredients
- 2¾ cups peas, mixture of shelled, snap & snow peas*
- 1 small sweet onion, cut in half and thinly sliced
- 1/3 cup walnuts, chopped
- 2 tablespoons chopped mint leaves
- 2 to 3 ounces feta cheese, crumbled
- 2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 1/4 cup olive oil
- salt & pepper, to taste
- lettuce for serving (optional)
Instructions
- Prep all the salad ingredients and fill a large bowl with water and ice.
- Bring a pot of water to boil and blanch all the prepared peas for 30 seconds. Strain peas and immediately add to the bowl of ice water for a couple minutes.
- Drain peas, shaking a bit to help dry them, and place in a serving bowl.
- Add the onions, mint, and walnuts to the bowl.
- Make the vinaigrette in a 1-cup measuring glass or small bowl by combining the vinegar, Dijon mustard, salt, pepper, and oil. Mix well.
- Toss the salad with half the dressing. Refrigerate or serve immediately, drizzling the remaining dressing if desired at the table.
Notes
- Use a crumbled blue cheese, goat cheese, or queso fresco in place of feta.
- Use sliced almonds or sunflower seeds in place of walnuts.
Nutrition
More Light & Delicious Salads to Try
This recipe has been updated - it was originally published in July of 2013.
Stacey Hyland says
I made this and it was a hit! All fresh from our garden! We
Jami says
Yay! Isn't that a great feeling? 🙂
High Heeled Life says
This looks and sounds YUMMY!!!
Mindy says
Sounds amazing. I have snap peas comin' out my ears right now, so this will definitely go on the menu.
[email protected] says
Oh my! This looks fabulous! Peas, feta, and walnuts!!' Doesn't get much better than that!
Cheryl says
When blanching veggies for salad, I usually dry them by pouring onto a tea towel and rolling them up in it to absorb the water.
Jami says
Thanks for the tip, Cheryl - good idea!