Minted pea salad
Minted pea salad is a vibrant, refreshing side dish featuring sweet green peas tossed with fresh mint leaves, often in a light vinaigrette or creamy dressing. It typically includes ingredients like peas (fresh or frozen), chopped mint, red onion, feta or goat cheese, and a simple dressing of olive oil and lemon juice. This salad has roots in British and Mediterranean cuisine, where it's a popular spring and summer accompaniment.
🍽️ Nutrition at a glance
This salad is generally low in fat and moderate in carbohydrates, primarily from the peas, while providing plant-based protein and fiber. It's rich in vitamins C and K, folate, and antioxidants from the mint and peas, with a typical serving containing around 150-200 calories depending on the dressing and cheese added.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 5 g |
| Carbs | 18 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 320 mg |
| Vitamin C | 25 mg |
| Vitamin K | 30 µg |
| Folate | 60 µg |
| Vitamin A | 40 µg |
| Iron | 1.5 mg |
| Magnesium | 40 mg |
| Potassium | 350 mg |
| Calcium | 80 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, minted pea salad highlights the classic pairing of peas and mint in British cooking, a combination believed to aid digestion and balance the sweetness of peas. Nutritionally, the mint adds not just flavor but also contains rosmarinic acid, an anti-inflammatory compound that complements the peas' high antioxidant content.
