If you’re looking for a salad that actually tastes like spring, this Spring Pea and Mint Salad is exactly what you need.
Sweet, vibrant green peas paired with cool fresh mint, a bright lemon dressing, and creamy crumbled feta make this one of those dishes you’ll keep coming back to all season long.
It’s quick, effortless, and looks absolutely stunning on the table.
This is the kind of salad that works as a light lunch on its own or as a beautiful side dish next to grilled fish, roasted chicken, or a springtime spread.
It comes together in under 15 minutes, uses simple ingredients, and delivers big, fresh flavors.
I first made this on a warm April afternoon when I had fresh peas from the farmers market and a big bunch of mint sitting on my counter.
I tossed them together almost on a whim, and it became one of my favorite seasonal recipes ever since.
If you love simple, fresh, feel-good food, this salad is going to be a new staple in your rotation.
This also pairs wonderfully alongside my Spring Vegetable Tart for a gorgeous, garden-inspired meal.
| Quick Recipe Summary | |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 3 minutes |
| Total Time | 13 minutes |
| Servings | 4 servings |
| Difficulty Level | Easy |
Why You’ll Love This Spring Pea and Mint Salad
This salad is a celebration of spring in its simplest, most delicious form. Fresh peas, cool mint, bright lemon, and salty feta all come together in one bowl in minutes.
No complicated techniques, no hard-to-find ingredients, and no cooking skill required beyond boiling a pot of water.
- Ready in 13 minutes. From start to finish, this salad is faster than most meals you’ll make all week.
- Naturally vegetarian and gluten-free. It’s a dish that works for nearly every guest at your table.
- Bright, fresh flavors. The lemon zest and fresh mint give this salad a clean, vibrant taste that feels light and refreshing.
- Easy to customize. Add avocado, radishes, snap peas, or even a soft-boiled egg to make it your own.
- Impressive but effortless. It looks like something from a restaurant brunch menu, but you can throw it together on any weeknight.
- Works with fresh or frozen peas. You don’t need to shell fresh peas to make this. Frozen peas work beautifully here.
Read Also: Dense Bean Salad Recipe
Ingredients
These ingredients are simple, seasonal, and easy to find at any grocery store.
For the best results, use fresh mint rather than dried, and opt for quality feta cheese crumbled from a block rather than pre-crumbled for better texture and flavor.
- 2 cups fresh or frozen peas (about 300g)
- 1/3 cup fresh mint leaves, roughly torn
- 1/3 cup fresh flat-leaf parsley, roughly chopped
- 1/2 cup crumbled feta cheese
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice (about 1 large lemon)
- 1 teaspoon lemon zest
- 1 small shallot, finely minced
- 1 teaspoon Dijon mustard
- 1/2 teaspoon honey
- Salt and black pepper to taste
- Optional: 1/4 cup toasted pine nuts or sliced almonds for crunch
- Optional: a handful of pea shoots or microgreens for garnish
You might also enjoy: Spinach Gorgonzola Salad
Kitchen Equipment Needed
You don’t need any special equipment to make this salad. It all comes together with just a handful of basic kitchen tools you likely already own.
- Medium saucepan (for blanching the peas)
- Large mixing bowl
- Small bowl or glass jar with lid (for the dressing)
- Colander or fine mesh strainer
- Microplane or fine grater (for lemon zest)
- Salad tongs
- Sharp chef’s knife and cutting board
- Measuring spoons and cups
Recommended Products for This Recipe
These are a few products I genuinely love and use regularly when making this salad. They make the process smoother and the results even better.
1. OXO Good Grips Fine Mesh Strainer
A fine mesh strainer makes blanching and draining peas effortless, giving you perfectly cooked, vibrant green peas every time.
The sturdy handle and bowl rest design means you won’t be fumbling over a hot sink. It’s one of those inexpensive tools that makes a noticeable difference.
2. Microplane Premium Classic Zester Grater
Fresh lemon zest is key to this salad’s bright flavor, and a quality Microplane makes zesting fast and fuss-free.
It produces fine, fluffy zest that distributes evenly throughout the dressing without any bitter white pith. I use mine almost daily.
3. Wooden Salad Bowl Set
A beautiful wooden salad bowl elevates the presentation of this already gorgeous dish.
The natural wood tones complement the vibrant green peas and white feta perfectly. It’s the kind of serving piece that makes a simple salad feel special.
4. Le Petit Marseillais Extra Virgin Olive Oil
A high-quality extra virgin olive oil makes a real difference in a simple dressing like this one, where there’s nowhere to hide inferior flavor.
Look for something fruity and grassy to complement the fresh mint and lemon. It makes every bite shine.
Read Also: Kale Citrus Salad Recipe
Step-by-Step Instructions: How to Make Pea and Mint Salad
1. Blanch the Peas
- Fill a medium saucepan with water and bring it to a rolling boil over high heat. Add a generous pinch of salt to the water, just as you would for pasta.
- If using fresh peas, add them directly to the boiling water. If using frozen peas, add them straight from the freezer without thawing first.
- Cook the peas for just 1 to 2 minutes. You want them bright green, tender, and slightly sweet, not soft or mushy. They should still have a little bite to them.
- While the peas cook, fill your large mixing bowl with cold water and a generous handful of ice cubes. This is your ice bath and it stops the cooking immediately.
- As soon as the 1 to 2 minutes are up, drain the peas through your colander or fine mesh strainer and immediately plunge them into the ice bath.
- Let the peas sit in the ice water for 2 to 3 minutes until fully cold, then drain them again and pat them dry gently with a clean kitchen towel or paper towels. Dry peas hold the dressing better and prevent the salad from becoming watery.
2. Make the Lemon Dressing
- In a small bowl or a glass jar with a tight-fitting lid, combine the extra virgin olive oil, fresh lemon juice, lemon zest, finely minced shallot, Dijon mustard, and honey.
- If using a jar, screw on the lid and shake vigorously for about 15 seconds until the dressing is emulsified and creamy-looking. If using a bowl, whisk everything together until well combined.
- Taste the dressing. It should be bright and tangy with a subtle sweetness. Add a pinch of salt and a few grinds of black pepper.
- Adjust the balance to your liking. If it’s too sharp, add a tiny bit more honey. If it feels flat, add a squeeze more lemon juice.
- Set the dressing aside. It can be made up to a day ahead and stored in the fridge.
3. Prep the Herbs and Shallot
- Pick the mint leaves from their stems and tear them into roughly bite-sized pieces. Try not to chop mint too finely as it can bruise easily and turn dark. Tearing releases the oils gently and keeps the leaves looking beautiful.
- Pick the flat-leaf parsley leaves and roughly chop them. You want a rustic, loose chop, not fine mincing.
- If you haven’t already minced the shallot for the dressing, do that now. Peel the shallot and cut it in half, then slice it as thinly as possible before running your knife through the slices to mince finely.
4. Assemble the Salad
- Add the drained, dried peas to your large salad bowl.
- Scatter the torn mint leaves and chopped parsley over the peas.
- If you’re using toasted pine nuts or sliced almonds, add them in now for crunch.
- Drizzle most of the lemon dressing over the salad, reserving a small amount to add at the end if needed.
- Gently toss everything together using salad tongs or clean hands. Be gentle so you don’t crush the peas or bruise the mint.
- Taste the salad at this point. If it needs more dressing, acidity, or salt, adjust now.
- Scatter the crumbled feta cheese generously over the top of the salad. The feta is salty and creamy, so it’s best added last so it doesn’t dissolve into the dressing.
5. Garnish and Serve
- If using pea shoots or microgreens, scatter a small handful over the top of the salad for a beautiful, restaurant-worthy presentation.
- Add a few whole mint leaves on top for garnish.
- Finish with a final pinch of flaky sea salt and a crack of black pepper over the feta.
- Drizzle over the remaining dressing if desired.
- Serve immediately while the peas are still fresh and the herbs are bright and vibrant. This salad is at its best within the first 30 minutes of assembly.
You might also enjoy: Waldorf Salad
Tips for The Best Pea and Mint Salad
A few small details make a big difference with this salad. The most important ones are drying your peas thoroughly after blanching and using fresh herbs rather than dried.
- Don’t skip the ice bath. It locks in the peas’ gorgeous bright green color and stops them from overcooking into a dull, mushy mess.
- Dry your peas well. Excess water dilutes the dressing and makes the salad watery. Pat them dry before assembling.
- Use fresh mint, not dried. Dried mint has a completely different flavor that doesn’t work here. Fresh mint is non-negotiable.
- Taste as you go. Season the dressing and the assembled salad separately. Peas absorb seasoning, so you may need more salt than you expect.
- Add feta last. Tossing feta into the dressing can cause it to break down and make the dressing chalky. Scatter it on top at the end.
- Toast your nuts fresh. If using pine nuts or almonds, toast them in a dry pan for 2 to 3 minutes before adding to the salad. They add so much more flavor toasted.
- Don’t overdress. Start with about two-thirds of the dressing, toss, taste, and add more only if needed. An overdressed salad is heavy and soggy.
Serving Suggestions
This salad is wonderfully versatile and plays well with all kinds of dishes.
It’s especially at home on a spring or summer table alongside grilled meats, light pasta dishes, or vegetarian mains.
- Serve alongside Lemon Herb Baked Salmon for a stunning, light spring dinner.
- Pair with Garlic Rosemary Grilled Lamb Chops for a classic British-inspired combination.
- Spoon over a slice of toasted sourdough with smashed avocado for a satisfying vegetarian brunch.
- Serve alongside the Asparagus and Cheese Strata for a beautiful spring brunch spread.
- Add to a grain bowl with cooked farro or quinoa for a heartier lunch that keeps you full all afternoon.
- Use as a colorful topping for crostini with whipped ricotta as an elegant appetizer.
- Serve chilled at a picnic or outdoor gathering as a crowd-pleasing make-ahead side.
Variations of Pea and Mint Salad
Once you’ve mastered the base recipe, this salad is incredibly easy to adapt.
Swap ingredients, add a protein, or change the cheese depending on what you have on hand or what flavors you’re craving.
- Add snap peas or snow peas. Thinly slice raw snap peas or snow peas and toss them in alongside the cooked peas for extra crunch and texture.
- Swap the feta for ricotta salata or goat cheese. Both work beautifully here and offer a slightly different flavor profile. Goat cheese adds a tangier, creamier note.
- Add a soft-boiled egg. Halve a jammy, 6-minute soft-boiled egg over the top of each serving for a more filling, protein-rich version.
- Make it vegan. Skip the feta and honey. Use maple syrup in the dressing and add toasted pumpkin seeds for savory, salty crunch instead.
- Add prosciutto. Drape thin slices of prosciutto over the salad just before serving for a salty, savory element that pairs beautifully with the sweet peas and mint.
- Include radishes. Thinly sliced radishes add a peppery bite and beautiful pop of color to this already vibrant salad.
- Try a tahini dressing. Swap the lemon vinaigrette for a simple tahini-lemon dressing for a Middle Eastern-inspired twist.
Storage and Reheating
This salad is definitely at its best when served fresh, but you can prep the components ahead to make assembly quick and easy.
- Store undressed salad in the fridge for up to 2 days in an airtight container. Keep the dressing separate in a jar in the fridge for up to 5 days.
- Dress the salad only when ready to serve. Once dressed, the salad will keep for about 1 hour before the herbs begin to wilt and the peas absorb too much dressing.
- Blanch the peas ahead of time. Cook and chill them, then pat dry and store in a sealed container in the fridge for up to 2 days before assembling.
- Do not freeze. This salad does not freeze well. The peas become mushy and the herbs lose all their texture.
- Revive a leftover dressed salad by adding a fresh squeeze of lemon juice, a drizzle of olive oil, and a pinch of salt before serving. A handful of fresh mint on top helps too.
- Shake the dressing well before using if it’s been stored in the fridge, as it will separate. A quick shake or whisk brings it back together.
Read Also: Strawberry Pecan Salad Recipe
Nutritional Facts
The following is an approximate nutritional breakdown per serving (based on 4 servings), including the feta and the full dressing.
Exact values will vary depending on specific brands and ingredient quantities used.
| Nutrition Per Serving (Approximate) | |
|---|---|
| Calories | 210 kcal |
| Carbohydrates | 16g |
| Protein | 8g |
| Fat | 13g |
| Saturated Fat | 4g |
| Fiber | 5g |
| Sugar | 6g |
| Sodium | 320mg |
| Vitamin C | 35% DV |
| Calcium | 15% DV |
| Iron | 10% DV |
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Health Benefits of Key Ingredients
Beyond tasting wonderful, this salad is genuinely nourishing. The key ingredients each bring a solid nutritional punch to the bowl.
- Green peas are high in plant-based protein and fiber, which supports digestive health and keeps you feeling satisfied. They’re also rich in vitamins C and K, folate, and manganese.
- Fresh mint has been used for centuries to support digestive comfort. It also contains antioxidants and has natural antimicrobial properties.
- Extra virgin olive oil is loaded with heart-healthy monounsaturated fats and polyphenols, which have anti-inflammatory properties. It’s one of the most well-studied healthy fats in the world.
- Lemon juice is an excellent source of vitamin C, which supports immune function, collagen production, and iron absorption. The fresh zest also contains beneficial flavonoids.
- Feta cheese is a good source of calcium and protein, and it contains beneficial probiotics when made from sheep or goat milk in the traditional way.
- Flat-leaf parsley is surprisingly nutrient-dense, containing significant amounts of vitamin K, vitamin C, and antioxidants in even a small serving.
- Shallots contain quercetin and other flavonoids that have antioxidant and anti-inflammatory effects. They also have prebiotic properties that support gut health.
Read Also: Cranberry Pecan Salad Recipe
FAQs About Pea and Mint Salad
1. Can I use frozen peas instead of fresh peas?
Absolutely. Frozen peas work wonderfully in this recipe and are actually a great option year-round.
Just blanch them straight from frozen for 1 to 2 minutes and then transfer them to an ice bath to stop the cooking. They’ll come out just as vibrant and sweet as fresh.
2. Can I make this salad ahead of time?
You can prep all the components ahead of time. Blanch the peas, make the dressing, and prep the herbs, then store everything separately in the fridge.
Assemble and dress the salad only when you’re ready to serve. Once dressed, it’s best eaten within an hour before the herbs begin to wilt.
3. What can I substitute for feta cheese?
Goat cheese is the closest substitute and works beautifully here, adding a tangy, creamy flavor.
Ricotta salata is another great option with a firmer, saltier character.
For a dairy-free version, skip the cheese entirely and add extra toasted pine nuts or avocado for creaminess and richness.
4. Can I add protein to make it a full meal?
Yes, this salad is very easy to turn into a complete meal. A soft-boiled egg halved on top is a simple and delicious addition.
Grilled chicken, seared shrimp, or canned chickpeas all work well too. Even thin slices of prosciutto draped over the top add a lovely savory depth with minimal effort.
5. Do I have to blanch the peas?
For frozen peas, a quick blanch is recommended because it revives their sweetness and brightens their color significantly.
For very fresh peas straight from the pod, you could technically skip blanching and serve them raw, as they’re already sweet and tender.
That said, even a 1-minute blanch makes a noticeable difference in texture and color, so it’s worth the extra two minutes.
Spring Pea and Mint Salad
Ingredients
- 2 cups fresh or frozen peas about 300g; frozen peas can be used straight from the freezer
- 1/3 cup fresh mint leaves roughly torn; do not substitute dried mint
- 1/3 cup fresh flat-leaf parsley roughly chopped
- 1/2 cup feta cheese about 75g, crumbled from a block for best texture
- 1/4 cup toasted pine nuts or sliced almonds optional; toast in a dry pan for 2–3 minutes before adding
- pea shoots or microgreens optional, small handful for garnish
- whole fresh mint leaves optional, for garnish
- flaky sea salt and black pepper to finish
- 3 tablespoons extra virgin olive oil 45ml; use a fruity, high-quality oil for best flavor
- 2 tablespoons fresh lemon juice 30ml; about 1 large lemon
- 1 teaspoon lemon zest from the same lemon used for juice
- 1 small shallot finely minced
- 1 teaspoon Dijon mustard acts as an emulsifier for the dressing
- 1/2 teaspoon honey or maple syrup for a vegan version
- salt and black pepper to taste
Equipment
- Medium saucepan For blanching the peas
- Large mixing bowl For the ice bath and assembling the salad
- Colander or fine mesh strainer For draining the peas
- Glass jar with lid For shaking and storing the dressing; a small bowl with a whisk works too
- Microplane or fine grater For zesting the lemon
- Salad tongs For gently tossing the salad
- Sharp chef’s knife and cutting board For mincing the shallot and chopping herbs
- Measuring spoons and cups
Method
- Bring a medium saucepan of salted water to a rolling boil. Add the fresh or frozen peas and cook for 1–2 minutes until bright green and just tender.
- Drain the peas immediately and plunge them into a large bowl of ice water for 2–3 minutes to stop the cooking and lock in their color. Drain again and pat dry thoroughly.
- Combine the olive oil, lemon juice, lemon zest, minced shallot, Dijon mustard, honey, salt, and pepper in a jar or small bowl. Shake or whisk vigorously until emulsified, then taste and adjust seasoning.
- Tear the mint leaves into rough pieces and roughly chop the flat-leaf parsley. Tear rather than chop the mint to prevent bruising and browning.
- Add the dried peas to a large bowl, scatter over the mint and parsley (and nuts if using), drizzle with most of the dressing, and gently toss to combine.
- Scatter the crumbled feta over the top, garnish with pea shoots and whole mint leaves if desired, finish with flaky sea salt and black pepper, and serve immediately.
Nutrition
Notes
- Dry your peas well: After the ice bath, pat the peas dry with a kitchen towel — excess moisture dilutes the dressing and makes the salad watery.
- Don’t skip the ice bath: It stops the cooking immediately and keeps the peas a vibrant, brilliant green.
- Use fresh mint only: Dried mint has a completely different flavor profile and will not work as a substitute in this recipe.
- Add feta last: Tossing feta into the dressing breaks it down and makes the salad chalky. Always scatter it on top at the end.
- Make-ahead tip: Blanch the peas and make the dressing up to 2 days ahead; store separately in the fridge and assemble just before serving.
- Storage: Store undressed components in airtight containers in the fridge for up to 2 days. Once dressed, eat within 1 hour for best results. Do not freeze.
- Vegan version: Omit the feta and replace honey with maple syrup. Add toasted pumpkin seeds for a savory, salty crunch.
- Cheese swaps: Goat cheese or ricotta salata both work well in place of feta for a slightly different flavor.
- Add a protein: A soft-boiled egg, grilled chicken, seared shrimp, or canned chickpeas all make this a complete meal.
- Toast your nuts fresh: Toast pine nuts or sliced almonds in a dry pan for 2–3 minutes just before adding — it makes a noticeable difference in flavor.
Private Notes
Tried this recipe?
Let us know how it was!Conclusion
This Spring Pea and Mint Salad is one of those recipes that proves you don’t need a long ingredient list or hours in the kitchen to create something truly special.
It’s bright, it’s fresh, and it tastes like the best version of spring on a plate. Every time I make it, it disappears fast, and everyone always asks for the recipe.
I hope you give it a try the next time you’re looking for something easy, beautiful, and delicious.
Drop a comment below and let me know how yours turned out. I’d love to see your beautiful bowls.
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