Pea and Mint Salad
Pea and Mint Salad is a vibrant, modern European side dish featuring fresh or lightly blanched peas, chopped mint, and a simple vinaigrette, often with additions like feta, red onion, or lemon. It celebrates the classic spring pairing of sweet peas and cool mint, popular in contemporary British and Scandinavian cuisine. The salad is typically served chilled as a refreshing accompaniment to grilled meats or fish.
🍽️ Nutrition at a glance
This salad is generally low in fat and protein but provides a good source of carbohydrates from the peas, along with fiber, vitamin C, and vitamin K. A typical serving contains roughly 80-120 calories, depending on the amount of oil and cheese used.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 5 g |
| Carbs | 15 g |
| Fat | 5 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 180 mg |
| Vitamin K | 120 µg |
| Vitamin C | 15 mg |
| Folate | 90 µg |
| Potassium | 350 mg |
| Iron | 2 mg |
| Magnesium | 40 mg |
| Manganese | 0.5 mg |
| Vitamin A | 200 IU |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
The combination of peas and mint is a classic in European gardens, as mint is believed to enhance the sweetness of peas. Nutritionally, it's a clever way to boost vegetable intake with a fresh, herbaceous twist that requires minimal cooking.
