Spring Pea Salad with Strawberries

4.5

(2)

2 Reviews

As delicious as it is beautiful, this spring pea salad is a potluck or dinner party stunner. Assemble the salad and dress just before serving—or serve the dressing next to the salad for people to drizzle. The tangy champagne vinaigrette balances the grassy sweetness of the peas and fruity pop of the berries.

EatingWell Test Kitchen

Updated on July 29, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Cook Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Nut-Free Healthy Immunity Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie

Jump to Nutrition Facts

Nutrition Notes

Are Peas Good for You?

Both snow peas and snap peas are lower in carbs than the typical shelled green peas, which are also an excellent source of plant-based protein and fiber. Snow peas and snap peas have less protein and fiber than green peas but they've got small amounts of several nutrients, including vitamin C, per the USDA. Snow and snap peas contain the antioxidants lutein and zeaxanthin which support healthy vision. Since this recipe includes green peas, as well as snow or snap peas, you get the best of both worlds.

Are Strawberries Healthy?

Like all berries, strawberries are loaded with nutrients, including fiber, vitamin C, folate and potassium. Together with the antioxidants in strawberries, they may help reduce inflammation and chronic disease, boost brain health, and manage blood sugar.

Tips from the Test Kitchen

Can I Double This Recipe?

Absolutely. This recipe serves four, but if you plan to bring it to a potluck or a dinner party with more than four people or just want to be sure you have enough for second helpings, double it. If you happen to have leftovers, you can store the salad in an airtight container. The sooner you consume it, the better, but it can be kept in the refrigerator for a day or two.

What Should I Serve with Spring Pea Salad?

We would suggest anything off the barbecue grill, such as ribs, steak, chicken, fish or shrimp. It would go especially well with pasta and ravioli, as well as a loaded baked potato.

Frequently Asked Questions

Snow Peas vs. Snap Peas vs. Shelled Peas: What’s the Difference?

Snow peas are nestled in a super flat pod. Typically, the pod and peas are eaten together. They’re sweet, make a crisp, crunchy treat when raw and are favored for stir-fries. Sugar snap peas come in a puffy edible pod that holds a row of large peas. They’re a cross between a snow pea and a garden pea, closely resembling the garden pea. You can enjoy snacking on the pod with peas intact—the whole thing is sweet and tasty. If you’re cooking snow peas or snap peas, it’s always best to trim off the ends of the pods and remove any strings (if there are any) before cooking. Shelled peas (also named garden peas or English peas) are not as sweet and come in hard, puffy, inedible pods. You have to remove or shell the peas. These are the same kind of peas you get frozen at the supermarket.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

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Ingredients

8 cups mixed salad greens
1 cup snow peas and/or snap peas, trimmed
¾ cup sliced strawberries
½ cup shelled fresh peas
¼ cup crumbled feta cheese
¼ cup chopped fresh mint
3 tablespoons extra-virgin olive oil
2 tablespoons champagne vinegar
1 teaspoon honey
¼ teaspoon salt
¼ teaspoon ground pepper

Directions

Arrange salad greens, snow (or snap) peas, strawberries, peas and feta on a serving platter. Whisk mint, oil, vinegar, honey, salt and pepper in a small bowl and drizzle over the salad.

Originally appeared: EatingWell Magazine, May/June 2016

Nutrition Facts (per serving)

179	Calories
13g	Fat
12g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 179
% Daily Value *
Total Carbohydrate 12g	4%
Dietary Fiber 5g	17%
Total Sugars 6g
Added Sugars 1g	2%
Protein 5g	10%
Total Fat 13g	17%
Saturated Fat 3g	15%
Cholesterol 8mg	3%
Vitamin A 3426IU	69%
Vitamin C 52mg	57%
Folate 161mcg	40%
Sodium 263mg	11%
Calcium 135mg	10%
Iron 3mg	16%
Magnesium 46mg	11%
Potassium 510mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.