Minted Pea & Feta Salad
This Minted Pea & Feta Salad is a bright, refreshing, and surprisingly filling high-protein lunch option that comes together in just 10 minutes. The creamy, salty feta perfectly complements the sweet peas and invigorating mint for a delightful flavor combination.
For 2 servings
Bring a small pot of salted water to a rolling boil. Add the frozen green peas and cook for 2-3 minutes, or until tender-crisp and bright green.
Immediately drain the peas and transfer them to an ice bath (a bowl of ice water) to stop the cooking process and preserve their vibrant color. Let them cool for 1-2 minutes, then drain thoroughly.
While the peas cool, finely chop the fresh mint leaves and crumble the feta cheese if not already crumbled.
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, Dijon mustard (if using), sea salt, and black pepper until well combined and slightly emulsified.
In a medium-sized mixing bowl, combine the cooled green peas, crumbled feta cheese, and chopped fresh mint.
Pour the prepared dressing over the pea mixture.
Gently toss the salad until all ingredients are evenly coated with the dressing.
Taste and adjust seasoning as needed, adding more salt, pepper, or lemon juice to your preference.
Serve immediately as a refreshing side dish or a light lunch. This salad is best enjoyed fresh.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcook the peas; they should remain slightly firm and bright green for the best texture and appearance.
- 2Shocking the peas in ice water is crucial for maintaining their vibrant color and crisp texture, preventing them from becoming mushy.
- 3Use fresh lemon juice and good quality extra virgin olive oil for the best flavor in your dressing.
- 4If preparing ahead, keep the dressing separate and toss just before serving to prevent the salad from becoming soggy.
Adapt it for your goals.
Add Crunch
Stir in 1/4 cup of toasted pine nuts, chopped almonds, or sunflower seeds for added texture and healthy fats.
Boost VeggiesBoost Veggies
Incorporate finely diced cucumber, red onion, or cherry tomatoes for more vegetable variety and color.
Herb SwapHerb Swap
Experiment with other fresh herbs like dill, parsley, or chives in place of or in addition to mint for a different flavor profile.
Why this is on our healthy list.
Rich in Protein
Feta cheese provides a good source of protein, essential for muscle repair and satiety, making this salad a filling meal.
High in Fiber
Green peas are packed with dietary fiber, which aids digestion, helps regulate blood sugar, and contributes to a feeling of fullness.
Vitamin & Antioxidant Boost
Peas offer vitamins K, C, and A, while mint and lemon provide antioxidants and anti-inflammatory properties, supporting overall health.
Frequently asked questions
Yes, absolutely! If using fresh peas, shell them and blanch them in boiling water for 1-2 minutes until tender-crisp, then shock in ice water as directed.
