Sweet pea salad

Gluten Free
Health score
17%
Sweet pea salad
15 min.
6
105kcal

Suggestions


Looking for a vibrant and refreshing side dish to brighten up your meal? Look no further than this delightful Sweet Pea Salad! Bursting with fresh flavors and a delightful crunch, this gluten-free salad is the perfect way to celebrate spring and summer. In just 15 minutes, you can whip up a colorful platter that serves up to six people, making it ideal for gatherings, picnics, or simply a cozy dinner at home.

Imagine charming baby gem lettuces tossed with crisp sugar snap peas, vibrant pea shoots, and zesty cress, all enhanced by the aromatic freshness of mint and chives. The addition of crunchy croûtons gives this salad that satisfying texture contrast, while the creamy natural yogurt dressing delivers a tangy kick that ties all the ingredients together beautifully. Not only is this salad visually appealing with its array of greens, but it also provides a wholesome nutrient boost with every bite!

With only 105 calories per serving, it’s guilt-free indulgence at its best. Whether you’re looking for a healthy starter, a colorful antipasti option, or a simple yet elegant snack, this Sweet Pea Salad will surely impress your family and friends. Give it a try and bring some seasonal freshness to your table!

Ingredients

  •  peas quartered
  • small bunch chives 
  • 100 croutons 
  • small bunch mint leaves leaves picked
  • 150 ml yogurt 
  • 50 pea shoots 
  • servings garden peas 
  • 0.5 tbsp sugar 
  • 200 sugar snap peas finely sliced
  • tbsp citrus champagne vinegar 

Equipment

  • food processor
  • sieve

Directions

  1. Put the peas in a sieve and rununder hot water until just defrosted.Leave to drain thoroughly.To make the dressing, put all theingredients in a food processor or blenderand whizz to a sauce. Season well.On a big platter, toss together the peas,sugar snaps, lettuce, pea shoots, cressand croutons. Tip the dressing into a smallbowl and use a spoon to drizzle over.

Nutrition Facts

Calories105kcal
Protein15.99%
Fat17.93%
Carbs66.08%

Properties

Glycemic Index
41.74
Glycemic Load
9.16
Inflammation Score
-5
Nutrition Score
7.2039130790078%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.07mg
Apigenin
0.04mg
Luteolin
0.09mg
Isorhamnetin
0.05mg
Kaempferol
0.2mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:105.31kcal
5.27%
Fat:2.08g
3.2%
Saturated Fat:0.82g
5.12%
Carbohydrates:17.25g
5.75%
Net Carbohydrates:15.41g
5.6%
Sugar:3.64g
4.04%
Cholesterol:3.37mg
1.12%
Sodium:132.04mg
5.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.18g
8.35%
Vitamin C:27.39mg
33.2%
Vitamin K:15.35µg
14.62%
Vitamin A:552.22IU
11.04%
Vitamin B1:0.16mg
10.97%
Selenium:7.08µg
10.12%
Folate:40.4µg
10.1%
Manganese:0.19mg
9.3%
Iron:1.47mg
8.19%
Fiber:1.99g
7.97%
Vitamin B2:0.11mg
6.75%
Phosphorus:64mg
6.4%
Calcium:61.8mg
6.18%
Vitamin B3:1.16mg
5.81%
Magnesium:17.83mg
4.46%
Vitamin B5:0.43mg
4.3%
Potassium:142.46mg
4.07%
Vitamin B6:0.07mg
3.55%
Copper:0.06mg
3.11%
Zinc:0.41mg
2.75%
Vitamin B12:0.1µg
1.6%
Vitamin E:0.15mg
1.03%