Pea Salad with Basil and Pea Shoots

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
64%
Pea Salad with Basil and Pea Shoots
50 min.
8
152kcal

Suggestions

Ingredients

  • teaspoons caper brine 
  • tablespoon capers 
  • tablespoons dijon mustard 
  • 0.3 cup basil leaves dried washed stemmed
  • small bunch tarragon dried fresh washed stemmed chopped
  • servings granulated sugar as needed recommended: Superfine
  • servings ice cubes as needed
  •  juice of lemon fresh
  • servings kosher salt and freshly cracked pepper black
  • 0.5 cup olive oil extra-virgin
  • 0.3 cup pea shoots washed and dried
  • cup peas shelled
  • 0.3 cup sherry vinegar 
  • 0.8 pound snow peas washed ends trimmed
  • 0.8 pound sugar snap peas washed ends trimmed
  • servings water as needed

Equipment

  • bowl
  • whisk
  • pot
  • sieve
  • kitchen towels
  • colander

Directions

  1. This is a simple recipe made so much better with a few simple details. The sugar in the cooking water and on the peas themselves add freshness. I like to use superfine sugar because it dissolves easily. The basil and pea shoots add a grassy, fresh flavor that makes the peas taste more like peas!
  2. In a medium bowl, whisk together the Dijon mustard, lemon juice and sherry vinegar.
  3. Add the capers, caper brine and a pinch of salt and pepper, to taste. Slowly whisk in the olive oil and add the tarragon. Taste and reseason, only if needed. Set aside.
  4. Prepare an ice bath. Fill a large bowl halfway with ice cubes and add some cold water. Put a colander squarely inside the ice bath. The colander will keep you from having to pick the peas out from amongst the ice cubes in the ice bath. Bring a large pot of water to a boil over medium heat.
  5. Add salt until the water tastes like seawater, then add a generous pinch of sugar.
  6. Add the snow peas and cook until they are bright green and tender, about 1 to 2 minutes.
  7. Remove the peas from the water with a strainer and transfer them to the colander inside the ice bath. Allow them to sit until cooled.
  8. Drain on a kitchen towel-lined plate.
  9. Bring the water back up to a boil and add the shelled peas. Cook until the water comes back to a boil, about 1 minute. Use the strainer to remove the peas and plunge them into the colander/ice bath. Allow them to sit in the ice water to assure they have cooled thoroughly. Discard the blanching water.
  10. Remove the peas from the ice bath and spread them out onto the kitchen towel over flat surface. Use another kitchen towel to gently pat them dry.
  11. Transfer the towel to a plate and put the peas into the refrigerator to chill until you are ready to serve.
  12. Transfer the chilled shelled peas, snow peas and raw sugar snap peas to a medium bowl. Stir to blend. Toss with the vinaigrette, basil leaves and pea shoots and season with salt, to taste.
  13. Add more seasoning, if needed.
  14. Transfer the salad to a platter and serve immediately.

Nutrition Facts

Calories152kcal
Protein14.52%
Fat20.4%
Carbs65.08%

Properties

Glycemic Index
27.05
Glycemic Load
9.4
Inflammation Score
-8
Nutrition Score
22.863043411918%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
1.31mg
Quercetin
1.78mg

Nutrients percent of daily need

Calories:151.5kcal
7.58%
Fat:3.7g
5.69%
Saturated Fat:0.63g
3.95%
Carbohydrates:26.53g
8.84%
Net Carbohydrates:20.01g
7.28%
Sugar:17.04g
18.93%
Cholesterol:0mg
0%
Sodium:367.88mg
15.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.92g
11.83%
Vitamin K:154.5µg
147.14%
Vitamin C:69.86mg
84.67%
Manganese:1.12mg
56.22%
Iron:9.2mg
51.12%
Fiber:6.65g
26.61%
Vitamin A:1197.84IU
23.96%
Calcium:233.62mg
23.36%
Magnesium:90.49mg
22.62%
Folate:76.92µg
19.23%
Copper:0.32mg
16.07%
Vitamin B6:0.3mg
15.11%
Vitamin B1:0.2mg
13.48%
Potassium:469.29mg
13.41%
Vitamin B2:0.2mg
12.06%
Vitamin E:1.59mg
10.62%
Phosphorus:98.04mg
9.8%
Vitamin B5:0.76mg
7.61%
Zinc:1.11mg
7.4%
Vitamin B3:1.4mg
7.02%
Selenium:3.84µg
5.48%