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FoodChilled Pea and Mint Salad

Chilled Pea and Mint Salad

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The Chilled Pea and Mint Salad with Feta is a vibrant, refreshing dish perfect for warm weather. This salad combines the sweet tenderness of peas with the crisp texture of red bell pepper, the juicy burst of tomato, and the sharp bite of red onion. Finished with the cool, aromatic freshness of mint leaves and the creamy saltiness of crumbled feta cheese, this salad is a delightful mix of flavors and textures.

Peas, the star of this salad, are not just delicious but also a nutritional powerhouse. They are sweet, tender, and packed with vitamins A, C, and K, as well as a good dose of fiber. Whether you opt for fresh peas, which retain their bright green color and tender-crisp texture after a quick blanching and ice bath, or the convenience of frozen peas, which should be thawed and drained well, you’re making a healthy choice.

Adding diced red bell pepper provides a crunchy texture and a slightly sweet flavor, complementing the peas beautifully. A diced tomato adds a juicy element and a burst of acidity that balances the sweetness of the peas and peppers. Finely chopped red onion brings a sharp, pungent note, adding depth and complexity to the salad’s flavor profile. These vegetables enhance the taste and contribute to the dish’s vibrant, colorful appearance.

Mint leaves are a standout ingredient in this salad, adding a refreshing, vibrant flavor that elevates the overall dish. Fresh mint pairs exceptionally well with peas, creating an aromatic and flavorful classic combination. The mint leaves should be chopped before adding to maintain their bright green color and fresh taste.

Crumbled over the top, feta cheese adds a creamy, salty element that contrasts beautifully with the sweetness of the peas and the freshness of the mint. Its crumbly texture adds another layer of interest to the salad, making each bite unique and satisfying. Feta also boosts the protein content of the salad, making it more filling and nutritious.

The simple extra virgin olive oil and lemon juice dressing ties all the ingredients together. Extra virgin olive oil adds a rich, smooth texture, while lemon juice provides a bright, tangy note that enhances the flavors of the vegetables and mint. A touch of salt and freshly ground black pepper season the salad perfectly, ensuring a well-balanced taste.

To prepare the salad, combine the peas, red bell pepper, tomato, red onion, and chopped mint leaves in a large bowl. Whisk together the extra virgin olive oil, lemon juice, salt, and black pepper in a small bowl to create the dressing. Pour the dressing over the salad and toss gently to combine. Finally, add the crumbled feta cheese and toss lightly once more.

Once prepared, chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld and the salad to become wonderfully refreshing. This Chilled Pea and Mint Salad with Feta is a great side dish for barbecues, picnics, or light lunches. Pair it with grilled meats, fish, or enjoy it on its own as a nutritious and delicious vegetarian option. The choice is yours!

This Chilled Pea and Mint Salad with Feta is a symphony of fresh, vibrant ingredients. The sweet peas, crisp vegetables, aromatic mint, and creamy feta, all brought together with a simple lemon and extra virgin olive oil dressing, create a taste experience that is both visually appealing and deliciously satisfying. It’s a perfect way to enjoy the bounty of fresh produce and to add more leafy greens and nutritious ingredients to your diet. Get ready to savor the refreshing flavors and delightful textures of this wonderful salad!


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