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  • Amy Lippert, NTP

Easy Pea Salad

Updated: May 9

This simple sugar snap pea salad is all about bright vibrant flavors with crisp sugar snap peas and sweet-tart and tangy lemon! I love to make this salad when I am searching for something earthy and full of texture! With their season beginning in early spring, they are a much welcomed guest at my table after the long winters in Minnesota.



Sugar Snap Pea Salad

The gorgeous green gems are often overlooked when your meal planning for shopping in the store for this week's produce. One of the things I love about sugar snap peas is how deliciously crunchy they are how easy they are to add to salads, stir-fries, charcuterie boards or veggie platters! They are sometimes confused with snow peas, also a great veggie, but are a little smaller, rounder, and way more juicy! I love how this dish really focuses on simple flavors and textures, and I'm sure you will too!



 

Why Sugar Snap Peas are So Good For You!


Many varieties of peas are considered "complete" proteins since they contain all nine essential amino acids, these are the amino acids that the body cannot synthesize on its own. Sugar snap peas are also considered Paleo and Whole30 friendly [1], making this fabulous super food a fantastic choice in a whole food diet.


Vitamins

  • Vitamin A (beta-carotene): Beta-carotene is a powerful antioxidant that neutralizes free radicals and reduces oxidative stress and is also converted to vitamin A in the body. Vitamin A is essential in the health of your eyes, skin, bones, kidneys, and lungs.

  • Vitamin B9 (folate): This vitamin is essential in the production of your genetic material (DNA and RNA), supports metabolism, and works with other B vitamins in regulating homocysteine [2].

  • Vitamin C: A powerful antioxidant that reduces oxidative stress, improves the absorption of non-heme iron, supports the immune system, and healthy bones [3].

  • Vitamin K: Vitamin K1 is essential in your body's clotting ability and is converted to vitamin K2 in your gut. Vitamin K2 is essential in maintaining healthy bones and skin.

Minerals

  • Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.

  • Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [4].

  • Phosphorous: Supports healthy teeth and bones, muscle recovery after working out, and detoxification.

  • Potassium: An essential electrolyte necessary in nervous system function, metabolism, hydration, and in regulating your heartbeat.

Fiber

Sugar snap peas have a great amount of insoluble and soluble fiber to support a healthy digestive system and microbiome. The fiber in sugar peas supports both healthy blood sugars and a healthy cardiovascular system.


Chlorophyll

Sugar snap peas contain a pigment called chlorophyll that not only gives green fruits and vegetables their gorgeous hue, but also has some amazing potential benefits! Studies have shown a diet rich in foods that contain chlorophyll may support healthy skin and blood building properties [5].


So grab some super snap peas and let's get cooking!

Snap Pea Salad Recipe

Easy Pea Salad Ingredients

Serves 4-6


1 lb Fresh Sugar Snap Peas, julienned

2 Tbsp Fresh Lemon Juice

1 Tbsp Cold-Pressed EVOO

1 tsp Pure Maple Syrup

1/2 tsp Fine Sea Salt

1/4 tsp Ground Black Pepper

1 Tbsp Fresh Lemon Zest


How to Make Easy Pea Salad


1. Rinse and dry all the sugar snap peas and the lemon, I like to use a colander for this.


2. Remove the strings of the snap peas by gently snapping the ends and pulling it along side of the pea to remove the strings that run along both sides.


3. Zest the lemon and set aside.


4. In a small bowl, add the lemon juice, maple syrup, EVOO, sea salt and black pepper and give it a good stir with a whisk or fork, set aside.


5. Julienne the sugar snap peas and add them to a large bowl.


6. Pour the lemon vinaigrette over the snap peas and toss to evenly coat.


7. Transfer to a clean dish and top with lemon zest!


Enjoy!


Watch the Video HERE:




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Fresh Pea Salad

Summer Pea Salad Recipe

FAQs


Q: Do I have to remove all the snap pea strings?

A: No, they are a little tough, however, it's just optional. I do suggest removing any large stem pieces that are on the pea that you find.


Q: Can I mix the vinaigrette into the bowl first, then add the snap peas?

A: Yes, I just prefer to add the vinaigrette once everything has been prepared to ensure that it is evenly distributed and the snap peas have an even flavor and texture.


Q: Can I make this ahead of time!

A: Yes, but as the snap peas sit in the vinaigrette, they will soften a bit and release some water. Ideally, you could prep the veggies and then toss with the marinade right before serving!


If you like this recipe, check these out!


Kohlrabi Apple Slaw: Sweet and earthy, this delicious tangy slaw is the perfect "next level" slaw for your summer barbecues!


Paleo Asian Cole Slaw: I love everything about this dish from the perfectly marinated veggies that are perfectly crisp, to the delicious umami dressing that has me always going in for more!


Roasted Split Chicken Breast: This baked chicken dish is so good with all the smoked salt, black pepper and garlic! Your family will love it!


I hope you enjoy this as much as my family does. - Amy


 

Did you make this recipe? Tag @almond.milk.and.cookies on Instagram and hashtag it #almondmilkandcookies


 

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