three pea salad with feta and mint

Three Pea Salad with Feta and Mint! This fresh and crunchy salad features three kinds of peas, pea shoots, mint, and feta, an easy to make dressing, and some whole grains to add a bit of heft. Serve with boiled eggs if you please!

Two wooden bowls of pea salad on a grey background with hardboiled eggs and a glass of water

We’re officially into summer now, and if you ask me where I’d like to be the answer is knee deep in peas. As long as I don’t have to shell them, that is.

Where I actually am is Spain, in the Pyrenees, which is great except for the thing where I have a two-year-old who is used to going to bed at 7pm and none of the restaurants here start serving dinner until 8pm. Between that and a hangry pregnant lady, we’ve had some moments, but are mostly enjoying the warm weather and each other’s company.

A large green bowl of three pea salad on a grey background with two silver serving spoons to the side

I wanted to leave you with this Three Pea Salad before we head into the weekend, because it is an excellent companion to summer barbecues, picnics, and because it makes an easy single-dish meal. If you’re in the mood for something bright and fresh and crunchy with all the flavours, then this is that thing.

Picture it: three kinds of pease PLUS pea shoots to make this dish into a veritable pea extravaganza. We’ve got snow peas, we’ve got sugar snap peas, and we’ve got good old reliable green peas.

If your farmer’s market has fresh shelling peas going already, then by all means, shell those peas. But there’s no shame in using frozen peas in this recipe either, whether your pea access is limited or whether you’re just too lazy to shell all those peas. Lazy non-shellers, I salute you. I am you. You keep doing you.

A bowl of pea salad topped with a hard boiled egg with a green and white napkin to the side

I also think that the bright flavour of mint pairs perfectly with the freshness of peas, and feta and mint are a match made in heaven, so the trifecta of peas, mint, and feta is clearly meant to be.

When it comes to salads I often ask myself whether I’m looking for a starter / side salad or a meal salad. If the answer is meal salad I like it to stick to my ribs quite a bit, and so I’ve thrown in some cooked kamut to add some chew and heft.

I’m also all about eggs these days, so topping my three pea salad with a hardboiled egg seems only natural, but that’s totally negotiable so don’t be put off by it if you’re not an egg person.

It’s excellent for make-ahead meals, packed lunches, or picnic food, and is great eaten cold straight from the fridge, but is also perfectly willing to stand at room temperature for a couple of hours. Tasty enough for a fancy weekend meal but simple enough for a weeknight dinner, I hope you’ll give this simple seasonal salad a try.

Two wooden bowls of pea salad with a glass of ice water, a green and white tea towel, and a silver fork in the background

Tips for rocking your three pea salad:

  • Since this salad is super pea-centric, start with the brightest, freshest, crispest peas you can find. This is no place for sad, soft, imported peas.
  • The one exception to the above being that you can totally use frozen green peas in place fresh if you can’t find them, or if you’re too lazy to shell them all. I am too lazy, so frozen peas are my jam.
  • Want to make this salad vegan? You totally can! Either leave out the feta, or replace with tofu feta or almond feta, or try a store-bought plant-based feta. Options!
  • Can’t find kamut? No worries! You can leave it out for a lighter salad, or replace with another grain of your choice. I like chewy grains like farro, barley, wild rice, or wheat berries here.
  • Want to make this salad in advance? You’re a meal-prepping hero! It’ll last for a few days in the fridge and still be just dandy.
  • Want to make more or less of this recipe? No problemo. Simply adjust the number of servings in the recipe card below, and it’ll automatically adjust the portions for ya. Magic!

Hey Nutrition Lady, are peas healthy?

You bet your booty, they are! Peas are low in fat, high in dietary fiber, and are a good source of protein, manganese, folate, vitamin B1, potassium, and phosphorous. The high fiber content in peas is thought to be helpful in lowering cholesterol and stabilizing blood sugar levels.

Plus all that protein (1 cup of peas contains 8 grams of protein) and a good selection of vitamins and minerals? Pass the peas, please!

Two wooden bowls with pea salad on a grey background, with a larger green bowl of pea salad in the background

Other tasty salads you might enjoy:

Watermelon and Feta Salad
Cold Rice Noodle Salad
Kale Tabbouleh Salad

Did you make this recipe? Please rate and review below! Tag your instagram photos with @heynutritionlady and mention #HeyNutritionLady so we can see and share our favourites!

three pea salad with feta and mint // www.heynutritionlady.com
5 from 1 vote
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Three Pea Salad With Feta and Mint

Three Pea Salad with Feta and Mint! This fresh and crunchy salad features three kinds of peas, pea shoots, mint, and feta, an easy to make dressing, and some whole grains to add a bit of heft. Serve with boiled eggs if you please!

Course Salad
Cuisine American
Keyword feta, mint, peas
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 6
Calories 347 kcal
Author Katie Trant

Ingredients

  • 1 cup kamut use farro, or wheat berries if you can't find kamut
  • 1 1/2 cups fresh or frozen green peas 200g
  • 1 1/2 cups sugar snap peas, chopped into bite-sized pieces 150g
  • 1 1/2 cups snow peas, chopped into bite-sized pieces 150g
  • 1 cup pea shoots, rinsed and roughly chopped 50g
  • 2 cups mint leaves loosely packed
  • 5 oz package of feta crumbled

Dressing

  • 1 garlic clove crushed
  • 3 Tbsp freshly squeezed lemon juice
  • 1 tsp honey or other liquid sweetener
  • 1 tsp Dijon mustard
  • 1 Tbsp dried mint
  • 1/3 cup extra virgin olive oil
  • salt and pepper to taste

Instructions

To cook the grain

  1. In a medium saucepan, bring 2 cups of water to the boil. Add a generous pinch of salt, and then add the kamut. Reduce heat to low, and simmer, covered until the grain is cooked but still toothsome. Drain any excess liquid, and rinse well under cold water.

To make the dressing

  1. Whisk together crushed garlic, lemon juice, honey, mustard, dried mint, and olive oil. Season with salt and pepper.
  2. Pour the dressing over the cooked kamut and toss with a fork. Set aside so the grain can marinate while you prepare the rest of the salad.

To make the salad

  1. Bring a large pot of water to the boil. Add the green peas and boil for 2-3 minutes, until the peas are bright green but still very firm.
  2. In the last minute of cooking add the sugar snap peas and snow peas to blanch just slightly.
  3. Quickly drain the peas into a colander and run under cold water to stop the cooking. Drain well.
  4. Add the drained blanched peas into a large bowl. Toss with the mint leaves, crumbled feta, and marinated grain. Add the pea shoots and toss well.
  5. Spoon into bowls to serve.
Nutrition Facts
Three Pea Salad With Feta and Mint
Amount Per Serving
Calories 347 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 5g 25%
Cholesterol 21mg 7%
Sodium 292mg 12%
Potassium 432mg 12%
Total Carbohydrates 35g 12%
Dietary Fiber 8g 32%
Sugars 8g
Protein 13g 26%
Vitamin A 34.7%
Vitamin C 95.7%
Calcium 19.4%
Iron 23%
* Percent Daily Values are based on a 2000 calorie diet.

Originally published June 12, 2017

 

 

Three Pea Salad with Feta and Mint! This fresh seasonal salad is crunchy, delicious, and healthy. The whole family is bound to love this easy recipe! #salad #peas #healthy #easy #vegetarian #feta #mint


 

Comments

  1. As I have just been diagnosed with high cholesterol I am definitely trying this one. Don’t stress on the second child. You still have lots of time.. My 42 year old sister just had her second. Make the most of this one on one time together

    • Wise words from a woman with a lot of kids! I am certainly enjoying the one on one time. And plant-based diets have been consistently proven to be great for lowering blood cholesterol levels, so be sure to give it a try!

  2. It’s an interesting conundrum. A second child never gets one on one time in the same way the first does, but being a second child I don’t think I suffered. But therw”s nothing wrong with having just one. As for having lots of time, I beg to differ…… ????. Mormor is happy with whatever you do!

  3. Whatever you decide, and however it pans out is the way it was meant to be. I have just one and do feel a wee bit sad that she doesn’t have a sister (not by choice) but we’ve made our peace with it all and couldnt be happier now. Niko is precious, but another will be just as precious. Nature is great that way. And speaking of great that way, I LOVE your salad. MInt and peas in salad is a fave of mine but I’ve not had SO many pea options before. That egg makes it all sing.Yum! Pinned on several boards and Yummed too.

    • Yes, I’m sure everything will work out the way it’s supposed to. For instance, I desperately wanted a baby girl, but now I just love my boy so much I couldn’t see it any other way. I’ll work it out and figure things out (or the universe will take care of that for me). This is definitely a pea extravaganza, and by the way shot on one of the boards you recommended to me!

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