Snap Pea Salad - Chef Abbie Gellman MS, RD, CDN

Snap Pea Salad

Chef Abbie Gellman RD

I love snap peas and radishes! This refreshing, simple snap pea salad is the perfect summer side dish and an easy addition to your weekly dinner rotation. The bright, crisp flavors will keep you coming back to it again and again!

How To Make Snap Pea Salad

This recipe is so simple.  You can make and store it all in one bowl—which means no mess or clean up!  Talk about a win-win.

Simply whisk oil, salt, pepper, lemon juice and zest in a bowl.  Add in your snap peas, sliced radishes, and mint and stir together.

You can enjoy the salad right away, or the longer you let it sit in the marinade the more it will soak up all of those delicious flavors.  Hope you enjoy my Snap Pea Salad!

Snap Pea Salad Nutrition

Snap Peas:

Sugar snap peas have bigger, sweeter seeds and a thicker pod than snow peas.  They’re high in Vitamins A, C, K, and B vitamins.  Vitamin A is important for vision, a healthy immune system, and cell growth.  B vitamins are needed for energy production and cell health.  Vitamin C is important for your immune system to keep you healthy throughout the year, and Vitamin K is important for blood clotting and for healing our bodies.

Snap peas are also high in Fiber which keeps us feeling full and contributes to healthy digestion.  Fiber feeds the healthy bacteria in our guts and slows down the rate that food is digested.

They contain Folate, Potassium, Iron, Zinc, and Protein as well.  Folate is especially important for pregnant women as it helps tissues grow and helps prevent Neural Tube Defects during the first month of pregnancy.  Potassium assists in electrolyte balance, contributes to a healthy heart and assists with muscle growth.  Iron helps carry oxygen throughout the body and is essential for your muscles and red blood cells.  Zinc is needed for your immune system and is especially important when you have wounds.  And of course, protein is needed for healthy bones, muscles, skin, blood, and cartilage.

Radishes:

Radishes are a delicious and crunchy addition to my snap pea salad.  They are very low in calories, providing just 12 calories in ½ cup!  They are also very high in vitamins and minerals, especially when you take into account how small they are.  A ½ cup serving of Radishes provides 14% of the RDA of Vitamin C!  They also contain Vitamin K, B6, Folate, Pantothenic acid, and Niacin.

Radishes are a great source of fiber and have a high-water content which makes them filling and contributes to a healthy gut.  It has also been shown that they are an anti-congestive, which may help relieve congestion.  Are you feeling a cold coming on?  Have some radishes in my Snap Pea Salad to clear away your symptoms!

Similar Pages

Looking for more salad recipes?  Try my Spinach Berry Salad, Tomato Corn Salad & Miso Dressing, and Plum Fruit Avocado Salad!

Resources

“Discover Foods: Fresh Peas and Beans.” EatFresh, USDA’s Supplemental Nutrition Assistance Program, http://www.eatfresh.org/discover-foods/fresh-peas-beans.

Kelly, Tammy, et al. “Root for Radishes.” NC Cooperative Extension News, 31 June 2019, http://www.lenoir.ces.ncsu.edu/2019/06/root-for-radishes/.

snap peas

Snap pea salad

5 from 1 vote
Print Pin Rate
Course: Side Dish
Keyword: salad, vegan, vegetarian
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 servings
Author: Chef Abbie Gellman RD

Ingredients

  • 3 tablespoons extra virgin olive oil
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • zest of one lemon
  • juice of half lemon
  • 3 cups sugar snap peas sliced thin on a bias
  • 1 bunch radishes halved and sliced thin
  • ¼ cup mint chiffonade

Instructions

  • Whisk oil, salt, pepper, zest, and juice in a bowl. Add other ingredients and combine.

Video

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