Green Garden Salad

This is one of my favourite summer salads of the moment.  I love the fact that it can be eaten both raw or lightly blanched for 15 seconds to still keep it crisp and delicious.  Another great thing about it is that it keeps really well, so perfect to pack into a lunch box if you have any leftovers at dinner.  I’ve topped mine with a little Persian feta then scented with a simple lemon vinaigrette made from cold pressed olive oil, lemon juice + black pepper.  Perfect on it’s own or with smoked salmon or my fish in a bag.  Enjoy .

What’s good about it:
Peas are a great vegetable source of protein that helps to fuel and repair your body, build lean muscle and supports your immune system as well as weight loss.  When ever the body is growing, repairing or replacing tissue, protein is involved.   Peas are also high in fibre and great for weight control because they are low GI, help keep you full and keep blood sugars stable.  Sugar snap peas and shoots are nutrient dense, low in calories and high in antioxidants that will help in reducing free radical damage effects on our cells.  Free radicals are formed during normal metabolism in the body or by outside factors such as pollution, x-rays, poor diet, smoking and UV radiation that are linked to disease – as free radical levels rise, so does our need for additional antioxidants.

2 cups (280 g/ 9  3/4  oz )  green peas – fresh raw or frozen
2 decent handfuls (200 g / 7 oz)  sugar snap peas
1 handful, snow pea shoots, micro greens or sprouts such as broccoli or alfalfa
20 g Persian feta – or any feta you love  ( see notes )
1 x Dressing (see below)

You can choose to enjoy this salad raw or slightly blanched…if raw just omit the first steps otherwise read on…

Blanch your peas and sugar snaps for 15 seconds or until the colour changes to bright green.
Drain and rinse under cool water or plunge into a bowl of iced water to cool quickly.
Combine peas, sugar snaps and snow pea shoots into a large bowl.
Pour over the  dressing and toss through.
Divide into serving plates and top with Persian feta.
Enjoy alone or served with extras below.
Serves 2

Nutritional info per serve ( with dressing )
Protein: 17.8 g

Total fat: 10 g
Saturated: 2 g
Carbs: 29 g
Sugars: 13.6 g
Iron: 4.6 g

kilojoules: 1170
Fiber: 12 g
Calories: 280

Dressing
1 tablespoon lemon juice
1 tablespoons cold pressed olive oil ( or walnut or flaxseed  oils)
hint of black pepper
Combine ingredients until creamy looking.  Taste and adjust accordingly according to your palate.
Drizzle over the salad and enjoy.

NOTES:
Top with pumpkin seeds
Omit feta and swap with avocado if you like

Serve  with poached salmon, smoked salmon, fish in a bag , green burgers or earth burgers

 

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Comments
6 Responses to “Green Garden Salad”
  1. Lisa Ingram says:

    Nice. We actually have all these ingredients (Meredith goat cheese being the hero ingredient) so shall construct this immediately for tomorrow’s lunch. Thanks! Was just contemplating what to have. Eaten all the black bean salad!

  2. Caitlin says:

    Sound so simple and looks great! Going to make a double batch for everyone and top it with some dill goats chèvre.
    Teresa, I’ve noticed you use Persian feta in your recipes, could you please tell me where to buy it? I’ve never seen it in the shops before. Do you think Harris farm would have it? I’d love to try it if I can find it! :)

  3. Ai Mie says:

    Absolutely loved this Teresa! I suprisingly had all of the ingredient for this salad in my fridge except for the feta (which I went out to get). So fresh, tasty, healthy and both hubby and I really enjoyed it. Had it as a side with some of our leftover Apricot Chicken (which mind you was so amazing and simple!) – Perfect dinner! :)

  4. Lisbeth says:

    Served this salad (undressed and with Danish feta) alongside the salmon poached in apple juice, using the salmon recipe’s dressing for the whole dish. So fresh and delicious – it’s a definite favourite now.

    Just one question: where do you buy apple juice concentrate? I’m using apple juice for the dressing but would like to try it with the concentrate.

  5. Tracey says:

    Just bought your 80/20 e-book after trying a few recipes from here. I crumbed a veal schnitzel tonight with your chicken schnitzel almond crusted recipe, it was really nice and I felt it was a lot lighter than using breadcrumbs. I love almond meal in recipes but find it is really expensive in the supermarkets. Is there anywhere in Melbourne or online that you can purchase it (perhaps in bulk) at a more reasonable price? I can’t wait to try some more of your recipes from the book, they all look and sound so good!

  6. This looks incredible, I can’t wait to try it!

    I forgot that peas were such a high source of protein, as a vegetarian I should know this. Thanks for reminding me! :)

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