Fresh Spring Pea & Quinoa Salad

It was a sunny Saturday afternoon, and I was tasked with bringing a dish to our family brunch. Wanting something vibrant, healthy, and reflective of the season, I decided to whip up a Fresh Spring Pea & Quinoa Salad. Let me tell you, it was an absolute hit! From the moment I placed it on the table, the bright green peas and fluffy quinoa were visually stunning. The first bite was a burst of fresh flavors – sweet peas, nutty quinoa, zesty lemon, and fragrant herbs, all brought together with a light and tangy dressing. Even the picky eaters in the family couldn’t get enough, praising the delightful textures and the perfectly balanced taste. It was light enough to be refreshing yet satisfying enough to be a substantial part of the meal. This salad wasn’t just a side dish; it was a celebration of spring on a plate, and it has quickly become a new family favorite. If you’re looking for a recipe that’s both nutritious and delicious, easy to prepare, and guaranteed to impress, look no further than this Fresh Spring Pea & Quinoa Salad.

Ingredients: Your Shopping List for Springtime Delight

This Fresh Spring Pea & Quinoa Salad is all about celebrating the vibrant flavors of spring. To bring this recipe to life, you’ll need a handful of fresh, quality ingredients. Here’s a breakdown of what you’ll need and why each component is essential:

• Fresh Spring Peas: (1 pound, shelled) – The star of the show! Fresh spring peas are incredibly sweet, tender, and bursting with that quintessential springtime flavor. Look for bright green pods that are firm and plump. If you can’t find fresh, you can use frozen peas, but fresh peas truly elevate this dish.
• Quinoa: (1 cup, uncooked) – This ancient grain is a nutritional powerhouse, packed with protein, fiber, and essential amino acids. Quinoa provides a wonderful nutty flavor and fluffy texture that serves as the perfect base for this salad. Choose any type of quinoa – white, red, or black – or a tri-color blend for added visual appeal.
• Vegetable Broth or Water: (2 cups) – Used to cook the quinoa, broth adds an extra layer of flavor compared to just water. Vegetable broth keeps the dish vegetarian and vegan-friendly. Low sodium broth is always a good choice to control salt levels.
• Fresh Lemon: (1 large) – Lemon juice is crucial for brightening the salad and adding a zesty tang. The acidity balances the sweetness of the peas and the richness of the other ingredients. You’ll need both the juice and the zest for maximum flavor.
• Extra Virgin Olive Oil: (1/4 cup) – A good quality extra virgin olive oil is the foundation of the dressing, adding richness, healthy fats, and a fruity flavor. It also helps to bind the dressing ingredients together and coat the salad beautifully.
• Fresh Mint: (1/4 cup, packed leaves) – Mint brings a refreshing coolness and aromatic lift to the salad. Its slightly sweet and invigorating flavor pairs perfectly with the peas and lemon. Fresh mint is essential for this recipe; dried mint won’t provide the same vibrant flavor.
• Fresh Dill: (1/4 cup, packed fronds) – Dill adds a delicate, slightly grassy, and subtly anise-like flavor that complements the mint and peas wonderfully. Like mint, fresh dill is key to achieving the best flavor profile.
• Red Onion: (1/4 cup, finely diced) – Red onion provides a sharp, pungent bite that adds complexity and depth to the salad. Its vibrant purple color also adds visual appeal. If you prefer a milder onion flavor, you can soak the diced red onion in cold water for 10 minutes before adding it to the salad.
• Feta Cheese: (1/2 cup, crumbled, optional) – Feta cheese adds a salty, tangy, and creamy element to the salad. Its crumbly texture provides a nice contrast to the other ingredients. If you are vegan or dairy-free, you can easily omit the feta or substitute it with a plant-based feta alternative or nutritional yeast for a cheesy umami flavor.
• Salt and Freshly Ground Black Pepper: (to taste) – Essential seasonings to enhance all the flavors in the salad. Freshly ground black pepper has a more robust and aromatic flavor than pre-ground pepper. Season to taste throughout the preparation process and especially at the end.

Instructions: Step-by-Step Guide to Salad Perfection

Creating this Fresh Spring Pea & Quinoa Salad is surprisingly simple and quick, making it perfect for busy weeknights or effortless entertaining. Follow these step-by-step instructions to bring this delightful dish to life:

1. Cook the Quinoa: Begin by rinsing the quinoa in a fine-mesh sieve under cold water for about a minute. This step removes saponins, a natural coating that can give quinoa a slightly bitter taste. Place the rinsed quinoa and vegetable broth (or water) in a medium saucepan. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed and the quinoa is cooked through. You’ll know it’s ready when the grains have “tails” – the germ of the quinoa separates from the grain. Once cooked, remove from heat and let it stand, covered, for 5 minutes to steam further. Fluff with a fork and set aside to cool slightly. Cooling the quinoa slightly before adding it to the salad prevents it from wilting the fresh herbs and vegetables.
2. Blanch the Fresh Peas: While the quinoa is cooking, prepare the peas. Bring a medium pot of salted water to a rolling boil. Add the shelled fresh peas and blanch for just 1-2 minutes, until they turn bright green and are slightly tender-crisp. Don’t overcook them, as they will lose their vibrant color and become mushy. Immediately drain the peas and plunge them into an ice bath (a bowl of ice water). This stops the cooking process and preserves their bright green color and crisp texture. Let the peas cool in the ice bath for a few minutes, then drain thoroughly. Blanching enhances the sweetness of the peas and makes them more digestible.
3. Prepare the Dressing: In a small bowl, whisk together the fresh lemon juice, lemon zest, and extra virgin olive oil. Season generously with salt and freshly ground black pepper. Taste and adjust seasonings as needed – you may want to add a pinch more salt or a squeeze more lemon juice depending on your preference. The dressing should be bright, tangy, and well-balanced. Whisking vigorously helps to emulsify the dressing, creating a smoother and more cohesive mixture.
4. Chop the Herbs and Red Onion: While the quinoa and peas are cooling, finely chop the fresh mint and dill. Dice the red onion into small, even pieces. For a milder red onion flavor, you can soak the diced onion in cold water for 10 minutes, then drain well before adding it to the salad. This helps to remove some of the sharpness.
5. Assemble the Salad: In a large bowl, gently combine the cooked and slightly cooled quinoa, blanched and cooled peas, chopped mint, chopped dill, and diced red onion. Pour the lemon-olive oil dressing over the salad and toss gently to coat all the ingredients evenly. Be careful not to over-mix, as this can make the quinoa mushy.
6. Add Feta Cheese (Optional): If using feta cheese, gently crumble it over the salad. You can either toss it in lightly or sprinkle it on top for a more visual presentation.
7. Season and Serve: Taste the salad one final time and adjust seasonings if necessary. You may need a little more salt, pepper, or lemon juice to bring all the flavors together. Serve immediately for the freshest flavors and textures, or chill in the refrigerator for later. If chilling, you may want to add a little extra lemon juice and olive oil before serving as the quinoa can absorb some of the dressing over time.

Nutrition Facts: A Salad Packed with Goodness

This Fresh Spring Pea & Quinoa Salad is not only delicious but also incredibly nutritious, making it a guilt-free and healthy meal option. Here’s a breakdown of the approximate nutritional information per serving (based on 6 servings and without feta cheese; values are estimates and can vary based on ingredient quantities and specific products):

• Serving Size: Approximately 1 cup
• Calories: Approximately 350-400 kcal per serving – This salad is moderately caloric, providing sustained energy thanks to the complex carbohydrates, protein, and healthy fats.
• Protein: 12-15 grams per serving – Quinoa is a complete protein, meaning it contains all nine essential amino acids. Combined with the protein from peas, this salad offers a significant protein boost, essential for muscle building and satiety.
• Fiber: 8-10 grams per serving – Rich in dietary fiber from quinoa, peas, and vegetables, this salad promotes digestive health, helps regulate blood sugar levels, and keeps you feeling full and satisfied for longer.
• Healthy Fats: 15-20 grams per serving – Primarily from extra virgin olive oil, these are heart-healthy monounsaturated fats that are beneficial for overall well-being, including heart health and brain function.
• Vitamins and Minerals: Excellent source of various vitamins and minerals – Peas are rich in Vitamin K, Vitamin C, and folate. Quinoa provides iron, magnesium, and phosphorus. Fresh herbs contribute antioxidants and additional vitamins. This salad is packed with micronutrients that support various bodily functions.

Please note: These are estimated nutritional values. For precise values, use a nutrition calculator with the specific brands and quantities of ingredients you use. Adding feta cheese will increase the calorie, fat, and sodium content.

Preparation Time: Quick, Easy, and Ready in a Flash

This Fresh Spring Pea & Quinoa Salad is a champion of efficiency, requiring minimal time in the kitchen. Here’s a breakdown of the preparation time:

• Prep Time: Approximately 20 minutes – This includes rinsing quinoa, shelling peas (if using fresh), chopping vegetables and herbs, zesting and juicing lemon, and preparing the dressing. With practice, you can easily streamline these tasks.
• Cook Time: Approximately 15 minutes – This is primarily for cooking the quinoa and blanching the peas. Both are quick cooking processes.
• Total Time: Approximately 35 minutes – From start to finish, you can have this vibrant and healthy salad on your table in just over half an hour, making it an ideal choice for a quick lunch, a light dinner, or a potluck contribution.

The beauty of this recipe is that much of the prep can be done simultaneously. While the quinoa is cooking, you can prepare the peas, chop the vegetables and herbs, and whisk together the dressing, maximizing your time in the kitchen.

How to Serve: Versatile Options for Every Occasion

This Fresh Spring Pea & Quinoa Salad is incredibly versatile and can be enjoyed in numerous ways. Here are some serving suggestions to inspire you:

• As a Light Lunch: Enjoy a generous bowl of this salad on its own for a satisfying and nutritious lunch. It’s light yet filling, providing sustained energy without feeling heavy.
• As a Side Dish: Pair it with grilled chicken, fish, or tofu for a complete and balanced meal. Its fresh flavors complement a variety of main courses beautifully, especially during spring and summer.
• For Potlucks and BBQs: This salad travels well and is always a crowd-pleaser at gatherings. Its vibrant colors and refreshing taste make it a standout dish on any buffet table.
• As a Vegetarian or Vegan Main Course: Increase the serving size and add a source of plant-based protein, such as chickpeas, white beans, or grilled halloumi (for vegetarians), to make it a hearty and satisfying vegetarian or vegan main course.
• In Meal Prep: Prepare a large batch of this salad on the weekend and enjoy it throughout the week for healthy lunches or quick dinners. The flavors meld together beautifully as it sits in the refrigerator.
• Stuffed in Pita Pockets or Wraps: For a fun and portable meal, stuff this salad into pita pockets or whole wheat wraps with some hummus or tahini for added flavor and creaminess.
• Over Salad Greens: Serve a scoop of this quinoa salad over a bed of mixed greens for an extra boost of greens and volume.

Additional Tips: Elevating Your Pea & Quinoa Salad

Want to take your Fresh Spring Pea & Quinoa Salad to the next level? Here are some additional tips and tricks to ensure salad success every time:

1. Use the Freshest Seasonal Peas: If possible, use fresh, in-season spring peas for the best flavor and sweetness. They truly make a difference in the overall taste of the salad.
2. Don’t Overcook the Quinoa: Overcooked quinoa can become mushy. Cook it just until the liquid is absorbed and the grains are tender but still have a slight bite. Follow the cooking instructions carefully and avoid over-stirring while cooking.
3. Ice Bath is Key for Vibrant Peas: Don’t skip the ice bath after blanching the peas. It’s crucial for stopping the cooking process and preserving their bright green color and crisp texture.
4. Taste and Adjust Seasoning: Seasoning is crucial! Taste the salad at various stages and adjust salt, pepper, and lemon juice as needed to achieve the perfect balance of flavors.
5. Add Other Vegetables: Feel free to customize this salad with other spring vegetables. Asparagus, snap peas, cucumber, bell peppers, or radishes would all be delicious additions.
6. Experiment with Different Herbs: While mint and dill are classic pairings, you can experiment with other fresh herbs like parsley, chives, or tarragon to create different flavor profiles.
7. Make Ahead Components Separately: For best results when making ahead, cook the quinoa and blanch the peas in advance and store them separately in the refrigerator. Chop the vegetables and herbs and prepare the dressing separately as well. Combine everything just before serving to maintain optimal freshness and texture.
8. Vegan Variation: To make this salad vegan, simply omit the feta cheese or substitute it with a plant-based feta alternative. You can also add a sprinkle of nutritional yeast for a cheesy, umami flavor.

FAQ: Your Questions Answered

Got questions about making this Fresh Spring Pea & Quinoa Salad? Here are some frequently asked questions to help you along the way:

1. Can I use frozen peas instead of fresh? Yes, you can use frozen peas if fresh spring peas are not available. However, fresh peas will provide a sweeter and more vibrant flavor. If using frozen peas, thaw them slightly before blanching to ensure even cooking.
2. Can I make this salad vegan? Absolutely! This salad is easily made vegan by simply omitting the feta cheese or substituting it with a plant-based feta alternative or nutritional yeast for a cheesy flavor.
3. How long does this salad last in the refrigerator? Stored properly in an airtight container, this salad will last for 3-4 days in the refrigerator. The flavors actually meld together and improve over time. However, the texture of the herbs and vegetables might soften slightly after a couple of days.
4. Can I add protein to make it a more substantial meal? Yes, definitely! You can add grilled chicken, shrimp, chickpeas, white beans, tofu, or halloumi cheese to boost the protein content and make it a more filling main course.
5. What if I don’t have quinoa? Can I use another grain? Yes, you can substitute quinoa with other grains like couscous, farro, or bulgur wheat. Cooking times may vary depending on the grain you choose, so follow package instructions.
6. Can I make this salad ahead of time? Yes, you can prepare the quinoa and blanch the peas ahead of time and store them separately in the refrigerator. You can also chop the vegetables and herbs in advance. However, it’s best to dress the salad and add the feta cheese just before serving to maintain optimal freshness and texture.
7. What are some dressing variations I can try? While the lemon-olive oil dressing is classic, you can experiment with other dressings. Try a Dijon mustard vinaigrette, a balsamic vinaigrette, or a creamy tahini dressing for different flavor profiles.
8. Is this salad gluten-free? Yes, this Fresh Spring Pea & Quinoa Salad is naturally gluten-free as long as you use gluten-free vegetable broth and ensure that your quinoa is certified gluten-free (though quinoa is naturally gluten-free, cross-contamination can occur during processing).

Enjoy making and savoring this vibrant and delicious Fresh Spring Pea & Quinoa Salad! It’s a perfect way to celebrate the flavors of spring and nourish your body with wholesome ingredients.

Print