Spring Pea and Mint Salad
This Spring Pea and Mint Salad is a bright, vibrant dish that comes together in just 13 minutes. Sweet green peas are blanched to perfection, then tossed with fresh mint, flat-leaf parsley, a zesty lemon-Dijon vinaigrette, and topped with creamy crumbled feta for a salad that tastes like the very best of spring. It's naturally vegetarian, gluten-free, and effortlessly elegant — whether served as a light lunch, a stunning side dish, or part of a seasonal brunch spread.
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
Ingredients
For the Salad
- 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
For the Lemon Dressing
- 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
Instructions
- 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.
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.
Nutrition
Serving: 1ServingCalories: 210kcalCarbohydrates: 16gProtein: 8gFat: 13gSaturated Fat: 4gPolyunsaturated Fat: 1.5gMonounsaturated Fat: 7gCholesterol: 15mgSodium: 320mgPotassium: 240mgFiber: 5gSugar: 6gVitamin A: 18IUVitamin C: 35mgCalcium: 15mgIron: 10mg
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