Pea Salad with Feta and Mint

By Kirsten Maxwell May 13, 2023 25 mins read 102 Views

Pea salads should make the peas stand out. Skip the mayo and make a fresh pea salad to celebrate the bounty of the season. A green pea and radish salad, with fresh herbs, feta cheese and a few slivers radish is the perfect spring dish.

Photo credits: Andrea Gralow

Pea salad needs to be brought into the 21st Century. The traditional English peas salad with mayo, sourcream and cheddar cubes has stood the test of the time. But I think this cheerful, green harbinger of spring is ready for an upgrade.

In this recipe for green peas, I let their sweetness (fresh or frozen) be the star. Instead of drowning their delicate flavor in mayo, I dress up their Sunday best by adding fresh mint, chives and olive oil, along with salty feta.

To keep you guessing, and because this is the next generation of pea salad I added a little Aleppo pepper. This is a healthy, fresh pea salad that goes well with baked or broiled salmon or lemon rosemary chicken breasts.

It only takes 20 minutes to prepare this recipe, so start with your main dish first. This isn't your typical picnic dish, but who says that it can't be? It's great warm, at room temperature, or even cold. Double the recipe for a large crowd. This pea salad will change your life.

Table of Contents

Green Pea Salad Ingredients
How to make pea salad
Green Pea Salad: What to serve with it
Simple Recipes for Spring Welcome
Spring Peas Recipe with Radish, Mint and Radish

Green Pea Salad Ingredients

The recipe only calls for 10 ingredients, and almost half of them are items you can pour out of a jar. It's important to make the best of the spring season and the favorite vegetable. Peas also have a lot of nutritional value. A half cup of peas contains 4 grams of protein, fiber and Vitamin A. They also contain folate, magnesium and Vitamin A.

Fresh peas or frozen: Use frozen peas if you have them available. If not, use fresh peas. Remember to only remove the chill. Peas will be ready when they have a bright, vibrant green color and are still slightly firm.
Kosher Salt:This powerhouse in the kitchen just elevates all other flavors. You may only need a pinch of sea salt if you find that something tastes bland.
Olive Oil:This recipe for pea salad is a balance between sweet and spicy, so any high-quality olive oil can be used. My personal favorite is our Spanish Hojiblanca, but our Greek Koroneiki also works well if you prefer something fruitier.
Yellow onion, minced:The sugars from the onion help to enhance the sweetness of peas.
Aleppo Pepper: I only use 1/4 teaspoon in this recipe as I did not want the peas to be overpowered. However, if you prefer a bit more heat then increase it to half a teaspoon.
White Wine Vinegar:A small amount of acidity will brighten the flavors. If you don't own it, feel free to substitute it with lemon juice.
RadishesIf they grow together, then it's a good idea! Radishes add a bit of color and subtle flavor to this recipe.
Fresh herbsThe cool, fresh flavors of Mint will balance the dish. Fresh chives add a subtle onion flavor to the dish without overwhelming it.
Feta vs. shaved Parmesan:I have made this green pea and cheese salad using either cheese, and I love them both. The Feta cheese is saltier, and has a creamier texture. Parmesan on the other hand is a hard cheese that stands out. Either one works. You can use what you already have.

How to Make Pea Salad

This recipe is even quicker if you use frozen peas. You'll need to blanch the fresh peas first if you are using them. I believe in getting everything ready before starting, so I chop the herbs and slice the radish before I start.

Cook the peas. Bring 1 1/2 teaspoons salt to a boil in a small pot. Add the peas and cook them for 5 minutes, until they are bright green, but still have some bite. You do not want army-green peas that are mushy and wrinkled. You want peas that are bright green and slightly firm but still tender.
Drain peas. Turn off the heat and drain peas.
Prepare the sauce: Heat a medium-sized skillet over medium heat. Add the olive oil, onion minced and Aleppo Pepper. Sauté the onion for about 5 minutes. Remove from heat and stir in the vinegar.
Finishing and serving: Add sliced radishes, drained beans and peas. Fold in the mint and chives. Sprinkle feta on top of the peas. Taste. You can add more salt or pepper according to your taste. Transfer the dish to a plate or bowl. Serve warm, at room temperature or cold.

Green Pea Salad: What to serve with it

This pea salad is a versatile side dish. If the weather is cooler, I serve this pea salad with roasted chicken. Baked Cod always tastes good and looks beautiful with the peas. Pan Seared Pork Chops, which my husband enjoys, are on the menu occasionally.

Simple Recipes for Spring

Strawberry Spinach Salad
Asparagus Salad
Feta Spinach Frittata recipe
Lemon-Garlic Sauteed Asparagus Recipe

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Hojiblanca Spanish EVOO

This pea salad is infused with extra virgin olive oil from Estepa, a region in Southern Andalusian.

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Spring Peas with Radish, Mint and Mint

Pea salads should make the peas stand out. Skip the mayo and make a pea-salad that celebrates the season.

Course Salad

Diet Vegetarian

Prep time ten minute

Cook Time ten minute

Total time twenty minutes

Servings

Calories 196.3 Kcal

Summer Miller Author

Ingredients

1 one pound four cups of fresh or frozen peas
1 1/2 teaspoons Kosher salt
2 tablespoons olive oil
2 tablespoons finely chopped yellow onion (about 1/4 of a small onion)
1/4 teaspoon Aleppo pepper
1 teaspoon white wine vinegar
2 to 3 radishes, thinly sliced
1/4 cup packed cup mint leaves, chopped
1/4 cup chopped chives
2 ounces feta or shaved parmesan

Instructions

Bring the water in a small pot to a rolling boil. Add the peas and 1 1/2 teaspoons salt. About 5 minutes, or until they are bright green but still have some bite. You do not want army green, mushy peas. Bright green peas that are firm and tender will do.
Drain peas. Turn off the heat, and drain peas.
Add the onion, Aleppo pepper and olive oil to a medium-sized skillet over medium heat. Sauté until the onions soften, approximately 5 minutes. Add the vinegar. Remove from heat. Add the peas, drained and sliced radishes. Fold in the fresh chives and mint. Sprinkle feta on top of the peas. Taste. Taste.
Transfer the food to a bowl or plate. Serve warm, at room temperature or cold.

Notes

You can add frozen peas directly to the pan, after adding the onions. Blanching fresh peas is recommended if you are using them.
Browse our online shop for quality Mediterranean ingredients such as olive oil, honey, jams, and spices.

Nutrition

Carbohydrates: 18g

The Mediterranean Dish first published the recipe Pea Salad With Feta And Mint.

By: Summer Miller
Title: Pea Salad with Feta and Mint
Sourced From: www.themediterraneandish.com/pea-salad/
Published Date: Sat, 13 May 2023 11:00:00 +0000

Frequently Asked Questions

Can I drink alcohol on a Mediterranean diet?

It is possible to have moderate amounts of alcohol as part the Mediterranean diet. This drinking style should be limited to 1 glass daily for women and 2 for men. Dry wines, beer, and spirits with natural ingredients like brandy, vodka or whiskey are all acceptable drinks. High sugar cocktails and heavy spirits should be avoided. A daily intake of water or herbal drinks can keep your body hydrated and reduce sugar cravings.

Can I use regular oil instead of extra Virgin Olive Oil?

You can substitute extra virgin olive oils for regular olive oil in the Mediterranean diet. Extra Virgin Olive Oil or EVOO is preferred because it has more nutritional benefits and a richer flavor. Regular olive oils, however, are still an option. They have a milder flavor profile. Regular olive oil can be used to make everyday meals such as stir-frying or roasting vegetables. It is more affordable than EVOO and may be more suited for high heat applications like deep frying. But, it doesn't have the same nutrients or positive compound as EVOO. You should make up these benefits by eating other foods whenever you can.

Is the Mediterranean diet suitable to people with diabetes?

People with diabetes and other medical conditions will benefit from the Mediterranean Diet. This diet focuses on whole foods, reduces refined sugars, carbs, and emphasizes healthy fats rather than butter or lard. This diet reduces the risk of developing diabetes and lowers blood sugar levels in people with diabetes. Incorporating light exercise into your diet can help stabilize and regulate blood sugar levels. Healthy food swaps such as replacing white bread with whole-grain bread or adding nuts to salads instead of crackers can contribute to a balanced meal plan suitable for managing symptoms of many different health conditions.

Is milk OK on the Mediterranean diet?

Yes, milk may be allowed in the Mediterranean diet. The Mediterranean diet is rich in dairy products, such as low-fat yogurts and cheese. These products provide calcium and other key nutrients. You should include milk in your daily diet, as well as other drinks like tea and coffee. It can also be used to make oatmeal and smoothies, if desired. For sustainable farming practices to be promoted when buying milk, it is best to use organic varieties. For a healthy start to your day, add milk to breakfast options such as avocado toast or smoothie bowls.

Statistics

Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

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How the Mediterranean diet can help you lose weight while feeling great

The Mediterranean Diet emphasizes whole grains, healthy fats, legumes, fresh fruits and vegetables. It has been shown that it can have numerous health benefits including lower blood lipids, improved glucose management, reduced risk for certain types of cancer and depression, better cardiac and cognitive function, and better weight management. These tips will make it easier to adopt a Mediterranean diet. First, stop eating high-calorie snacks, such as chips, and start eating nutrient rich vegetables instead. Learn how spices and other vegetable-derived ingredients can be used to enhance your diet. Integrate grains, legumes, and high-fiber items to increase satiety after meals. These steps will help you enjoy your food, while also helping to improve your health.