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Green Pea & Feta Salad Recipe
This healthy pea and feta salad recipe makes a great main meal for a light lunch or it also works as a tasty side dish.
Prep Time
45 mins
Cook Time
45 mins
Total Time
50 mins
Servings: 4 people
Calories: 340 kcal
Course:
Salad
Cuisine:
Mediterranean , Turkish
Ingredients
- 500 grams fresh garden peas (approximately 250 grams when podded)
- 200 grams feta cheese (cut into bite-sized cubes)
- 2 little gem lettuce (leaves separated & washed)
- 3 tablespoons pickled beetroot (chopped into chunks)
- 1 medium carrot (washed & grated)
- 1 handful cashew nuts (approximately 30 grams)
- 2 tablespoons fresh mint leaves (washed & roughly chopped or torn)
- 2 tablespoons fresh coriander leaves (washed & roughly chopped or torn)
For The Salad Dressing
- 3 tablespoons olive oil (good quality)
- 1 tablespoon fresh lemon juice
- 1 teaspoon honey
- 1 teaspoon pomegranate molasses
- 1 teaspoon dried mint
- ½ teaspoon salt (to season)
- ½ teaspoon freshly ground black pepper (to season)
Instructions
- If you are using fresh garden peas, first of all pod them into a bowl.
- Now add them to your saucepan, turn the heat to high and pour boiling water over them.
- Cook your peas for no more than 5 minutes before draining in a colander and plunging them into cold water so that they don't continue to cook.
- Meanwhile, arrange your little gem lettuce leaves over the bottom of a large serving bowl.
- Cut your feta cheese into small cubes and sprinkle them over the top of the lettuce.
- Now sprinkle your cold fresh peas around the lettuce and cheese chunks.
- Arrange your beetroot around the bowl so that you have an even spread of colour.
- Now sprinkle your grated carrot and chopped fresh herbs, followed by the cashew nuts.
- When you are ready to serve, mix your salad dressing ingredients thoroughly and pour all over the salad.
Cup of Yum
Notes
- The Turkish version of feta cheese is beyaz peynir (white cheese). We use a low fat white cheese because it is firmer than the softer full fat varieties. Feel free to use low fat feta cheese if you prefer it to full fat.
- This is a great spring salad that will also be great with other peas that are also in season such as snow peas. Young broad beans will also work.
- If you don't like cooked beetroot, thinly sliced fresh radishes also work really well.
- Do a taste test for your salad dressing before you drizzle it over your salad. We usually like to add extra pomegranate molasses.
- Please note that nutritional values are meant as a rough guide only and will be dependent on ingredients you use. The calculations are based on the use of full fat feta cheese.
Nutrition Information
Serving
1
Calories
340kcal
(17%)
Carbohydrates
19g
(6%)
Protein
12g
(24%)
Fat
25g
(38%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
2g
Monounsaturated Fat
12g
Cholesterol
45mg
(15%)
Sodium
886mg
(37%)
Potassium
345mg
(10%)
Fiber
5g
(20%)
Sugar
7g
(14%)
Vitamin A
3412IU
(68%)
Vitamin C
29mg
(32%)
Calcium
282mg
(28%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 340
% Daily Value*
| Serving | 1 | |
| Calories | 340kcal | 17% |
| Carbohydrates | 19g | 6% |
| Protein | 12g | 24% |
| Fat | 25g | 38% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 12g | 60% |
| Cholesterol | 45mg | 15% |
| Sodium | 886mg | 37% |
| Potassium | 345mg | 7% |
| Fiber | 5g | 20% |
| Sugar | 7g | 14% |
| Vitamin A | 3412IU | 68% |
| Vitamin C | 29mg | 32% |
| Calcium | 282mg | 28% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.