Light and Refreshing Sweet Pea Salad Recipe

As the weather heats up, I find myself craving light and refreshing meals that won’t weigh me down. That’s why I love this light and refreshing sweet pea salad recipe. It’s the perfect combination of fresh flavors and crunchy textures.

It will fulfill your yearning for a first course that will satisfy you without keeping you in the kitchen for hours.

I found the basic recipe in our local newspaper. It sounded like the perfect summer salad. But I thought could make it even better with some additions and tweaks.

Since I was hosting a dinner party for girlfriends, I wanted a light first-course salad before the main entrée – a baked shrimp dish (I’ll share that in another post.) I thought this fresh pea salad was the perfect choice.

This summer side dish got the meal off to a wonderful start. The girls raved about it so I knew it was a winner.

Sweet Pea Salad Recipe – Light and Easy Summer Recipe

Unlike an old-fashioned pea salad, this healthy pea salad recipe is an update on the traditional pea salad that includes sour cream, Greek yogurt, or mayonnaise. It’s much lighter in calories and texture. It’s the right salad for those who want to avoid dairy.

The ingredients are simple. You probably keep some of them in your fridge or freezer.

This healthy green pea salad would be great to take to a picnic or to the lake since there is no dairy in it.

The another great thing about this pea salad is that there are so many ingredient options, depending on your taste preferences. Have a few leftovers in the fridge? Use them in this pea salad.

The original recipe contained just a handful of basic ingredients:

• shucked fresh English peas – fresh green peas are the preferred option
• red onion
• fresh flat-leaf parsley
• fresh dill
• extra virgin olive oil
• lemon, zest and juice
• kosher salt
• freshly ground black pepper
• Pecorino Romano cheese

NOTE: If you use fresh spring peas, you need to blanch the sweet peas in boiling water for about 2-3 minutes until they are tender but still have a bit of crunch. Then, transfer them to a bowl of ice water to stop the cooking process and keep them crisp and bright green peas.

Since I wanted to use ingredients that I already had on hand, I made a few ingredient switches:

• I used frozen sweet peas.

• Dill doesn’t grow in our area in the summer; since we have plenty of basil and mint in our garden, so that’s what I used. Plus they are my favorite in the summer.
• I had Parmigiano Reggiano in the fridge so that is what I used.

The major change that I made to the basic sweet pea salad recipe?

I decided to serve it over lettuce.

I love the light, soft texture of butter lettuce. You may call this lettuce variety Boston, Bibb, or butter, but they are all similar in looks and taste.

The leaves of Boston and Bibb lettuce are bigger than butter lettuce. My local Central Market is celebrating the foods of Texas for two weeks. Organically Grown-in-Texas Butter lettuce was featured so that is what I used.

As always, to make this light and refreshing sweet pea salad, I start by gathering all the necessary ingredients. 

I’m sure the softer inner leaves of romaine lettuce would work for this summer salad.

The dressing is as simple as it gets: a mixture of lemon juice, extra virgin olive oil, kosher salt, and freshly ground pepper.

I love the combination of olive oil and lemon juice in this dressing. For me, the light texture of the lettuce requires a light vinaigrette.

Although I love to add a little honey for a touch of sweetness to some vinaigrettes, I don’t think it’s necessary here. Traditional French vinaigrette uses Dijon mustard for a little tanginess and binds the oil and vinegar.  

For this sweet pea salad recipe, I thought the lighter the better. Kosher salt and black pepper are all that is needed to balance out the flavors and bring everything together.

Not only is this salad delicious, but it’s also packed with nutrients like fiber, vitamins, and healthy fats.

Making the Salad

NOTE: The original recipe made four servings. For my ladies’ dinner party, I doubled the recipe. When I made it again for Sweet Shark (and this post), I halved the recipe.

Preparing the Peas

First, I thawed the sweet peas in the fridge. 

Then I measured out the amount of thawed peas I needed. You should then rinse and drain them in a colander. 

Then place the peas on a paper towel and pat them dry to keep them crisp. You don’t want any extra water.

OPTION: If you want sweeter peas, place them in a bowl and sprinkle over a small amount of granulated sugar. Stir with a spoon and set aside.

Tip for Preparing the Red Onions

Red onions provide color, texture, and flavor. However, they can have a quite strong flavor.

First, thinly slice the onions. To reduce the sharpness, fill a bowl with ice water. Place a colander over the bowl; the water should come up through the colander.

Place your sliced onions in the colander. Let the onions sit in the ice water for up to 10 minutes.

Lift the colander out of the water to drain. Place the onions on a paper towel to drain further.

NOTE: You can use this technique for a whole onion and place it in a sealed bag for up to three days. 

Chopping the Herbs

For the basil and the mint, I chopped them using a chiffonade cut – that means stacking the leaves and rolling them up like a cigarette. Then thinly slice them into “shreds”.

Combining the Sweet Pea Ingredients

In a medium bowl, place the sweet peas.

Use a microplane (one of my must-have kitchen tools) to zest a lemon.

TIP: I like to zest my lemons over a piece of wax paper. It makes it easy to pick up the zest.

Add 1/2 of the zest and the sliced red onions over the peas. 

Use a juicer to extract the juice of half the lemon (1 – 2 tablespoons of lemon juice), depending on how many servings you are making, over the pea/zest mixture.

Add the chopped herbs, salt and pepper, and the grated cheese. (I also used my microplane to do this step.)

Gently stir the pea mixture to combine the ingredients.

You cover the pea mixture and place it in the refrigerator until you are ready to serve the salad.

At this point, you can call it a day and serve the green pea mixture as a salad or easy side dish. It would go so well with a piece of pan-roasted or grilled fish or chicken or even a nice rib eye or strip.

Preparing the Salad Greens

Butter lettuce leaves are tender, so I don’t like to use my salad spinner for them. Instead, I remove the leaves from the core and rinse them under cold running water. 

Place several layers of paper towels on the counter. Lay the leaves in one layer on the towels, pat on top to absorb the water, and pat them dry.

Once dry, gently wrap in dry paper towels and place in a plastic bag or in a large salad bowl. Put in the fridge until you’re ready to assemble the salad.

Assembling the Sweet Pea Salad

• Tear the lettuce leaves into bite-size pieces. Place lettuce leaves in a large bowl.
• Drizzle 1 – 2 tablespoons of the fresh lemon juice over the lettuce leaves.
• Sprinkle with kosher salt and several grounds of fresh pepper.
• Drizzle 1/3 to 1/4 cup of good extra virgin olive oil.
• Gently toss the dressing to coat the lettuce leaves.
• Spoon the sweet pea mixture over the lettuce leaves.
• Toss the sweet pea mixture lightly with the lettuce leaves.

• Grate more Parmigiano Reggiano over the salad mixture.

That’s it! This light and refreshing sweet pea salad is now ready to be served. It’s perfect for a summer picnic or a light lunch.

Plate the salad on chilled salad plates, if you like.

Love serving a variety of salads for parties? See these 3 Amazing Party Salads with lots of tips and ideas.

Serving Suggestions

When it comes to serving this light and refreshing sweet pea salad, there are several options. Here are a few of my favorite serving suggestions:

• As a side dish: This salad makes a great side dish for just about any meal. 

• As a main course: If you’re looking for a light and healthy lunch or dinner option, try serving this salad as a main course. For a one-dish meal, you can add some extra protein, like grilled shrimp, pan-roasted salmon or sliced chicken breast.
• As a party appetizer: This salad is also a great option for parties and gatherings. Serve it in individual cups or small bowls for easy portioning. Garnish each serving with a sprig of fresh mint or a sprinkle of chopped pistachios.
• With crusty bread: No matter how you choose to serve this salad, it’s always a good idea to have some crusty bread on hand to soak up any extra dressing. For a satisfying and delicious meal, try serving it with a loaf of fresh-baked bread or some crispy crackers. I served the salad for my ladies’ dinner party with a piece of baked Parmesan cheese crisps.

Overall, the possibilities are endless when it comes to serving this sweet pea salad. Whether you’re looking for a healthy side dish, a light lunch, or a party appetizer, this salad is sure to be a hit.

Although best served as a cold pea salad, the dish holds up well at room temperature.

Tips and Tricks

When it comes to making a delicious and refreshing sweet pea salad, there are a few tips and tricks that can help take your salad to the next level.

• First, if possible use fresh peas. While frozen peas worked just fine, there’s nothing quite like the taste and texture of fresh peas in a salad. If you can’t find fresh peas, look for high-quality frozen peas that are still bright green and crisp.
• Blanch your fresh peas before adding them to the salad. This will help them retain their bright green color and crisp texture. To blanch your peas, simply boil them in salted water for 1-2 minutes, then immediately transfer them to an ice bath to stop the cooking process.
• When it comes to dressing your sweet pea salad, I like to keep things simple with a light vinaigrette. A simple combination of olive oil and lemon juice is all you need to bring out the flavors of the sweet peas and other ingredients in the salad. If you have a lemon vinegar, that would be a great option, too.
• Finally, don’t be afraid to get creative with your add-ins! While the sweet peas are the star of the show, you can add in other ingredients, such as sliced radishes, crumbled feta cheese, or chopped fresh herbs to add even more flavor and texture to your salad.

By following these tips and tricks, you’ll be well on your way to making a delicious and refreshing sweet pea salad that’s sure to be a hit at your next summer gathering. This delicious pea salad should become one of your favorite summer salad. It’s going to be a personal favorite at our home. 

Sweet Green Pea Salad Recipe

Here is the original salad with my changes:

• parsley and dill changed to basil and mint
• the addition of lettuce with a light vinaigrette