Snow pea salad is a fresh, vibrant dish that combines crisp textures with a medley of flavors. With simple ingredients and easy preparation steps, it’s a delicious and nutritious way to incorporate more vegetables into your meals. Whether served as a side or a light main course, this salad will impress at any gathering.
This recipe features snow peas, a crunchy and sweet vegetable, along with other fresh veggies and a zesty dressing. The combination not only elevates the salad’s flavor but also enhances its nutritional value. Each bite is a refreshing delight for your taste buds.
Best of all, the preparation of this snow pea salad is quick and straightforward. It’s perfect for those looking for a healthy, time-efficient dish that’s both satisfying and visually appealing.
Snow Pea Salad: A Fresh and Nutritious Dish
Snow pea salad highlights the subtle sweetness and crunch of snow peas, making it an ideal choice for those seeking a healthy and flavorful side dish. Below, we explore the origins of this salad and its impressive health benefits.
Origin of the Dish
Snow peas have been a staple in Southeast Asian cuisine for centuries, appreciated for their tender yet crunchy texture. The snow pea salad gained popularity in Western cuisine in the late 20th century, aligning with the rising interest in fresh, light, and wholesome meals.
The salad’s core ingredients include snow peas, complemented by a variety of other fresh vegetables and dressings that enhance their natural flavors. Variations of this salad may include ingredients like sesame seeds or citrus for added zest and depth.
Health Benefits of Snow Pea Salad
Snow peas are an excellent choice for those looking to boost their nutrient intake while keeping calorie counts low. A 100-gram serving of snow peas offers:
- Vitamin C: Supports immune function and promotes skin health.
- Vitamin K: Crucial for bone health and proper blood clotting.
- Dietary Fiber: Aids digestion and helps regulate blood sugar levels.
Additionally, snow peas are rich in antioxidants, which help combat oxidative stress and promote overall wellness. Including snow pea salad in your diet is a great way to enjoy a nutrient-packed meal while staying on track with healthy eating goals.
Ingredients for Snow Pea Salad
Below is a list of key ingredients needed to prepare a delicious Snow Pea Salad. Each component adds its unique texture and flavor, creating a delightful and balanced dish.
1. Snow Peas
Snow peas are the star of this salad, offering a crisp texture and slightly sweet flavor. For best results, choose fresh, vibrant green snow peas that are firm and free of blemishes. You’ll need approximately 2 cups of snow peas for this recipe.
To prepare, trim the ends of the peas and remove any strings by gently snapping them off. Blanch the peas in boiling water for 1-2 minutes, then transfer them to an ice bath to preserve their bright color and crispness.
2. Additional Vegetables
Adding a variety of fresh vegetables enhances the taste and texture of the salad. Consider including the following:
- Cucumber: Thinly slice one medium cucumber for a refreshing contrast.
- Bell Peppers: Use a mix of red and yellow bell peppers (about ½ cup), julienned, for sweetness and color.
- Carrots: Shred one medium carrot to add crunch and vibrancy.
These vegetables provide a harmonious balance of flavors, complementing the snow peas without overpowering them. Ensure all vegetables are fresh for optimal taste and texture.
3. Dressing Ingredients
The dressing plays a key role in bringing the salad’s flavors together. Here’s a simple and tasty dressing you can prepare:
- Olive Oil: ¼ cup for richness and smoothness.
- Lemon Juice: 2 tablespoons of freshly squeezed lemon juice for a bright, zesty flavor.
- Soy Sauce: 1 tablespoon adds a savory umami taste.
- Sesame Oil: 1 teaspoon for a nutty, aromatic finish.
Whisk the ingredients together in a bowl until well combined. Taste and adjust seasoning with salt and pepper, if needed, to achieve the perfect balance of flavors.
4. Optional Garnishes
While optional, garnishes can enhance both the appearance and taste of the salad. Consider the following toppings for added flair:
- Sesame Seeds: Toasted sesame seeds add a delightful crunch.
- Fresh Herbs: Roughly chop ¼ cup of cilantro or mint for a burst of freshness.
- Green Onions: Thinly slice two green onions for a mild, oniony kick.
Sprinkle these garnishes over the salad just before serving to elevate both its visual appeal and taste.
Preparation Steps for Snow Pea Salad
Now that you have all the ingredients, follow these simple steps to create your fresh and delicious Snow Pea Salad:
- Blanch the snow peas: Boil a pot of water, and blanch the snow peas for 1-2 minutes. Quickly transfer them to an ice bath to cool.
- Prepare the vegetables: Slice the cucumber, bell peppers, and carrot, and mix them in a large bowl with the cooled snow peas.
- Make the dressing: In a small bowl, whisk together olive oil, lemon juice, soy sauce, and sesame oil. Adjust seasoning to taste.
- Toss the salad: Pour the dressing over the vegetables and toss gently to coat everything evenly.
- Garnish and serve: Sprinkle toasted sesame seeds, fresh herbs, and green onions over the salad. Serve immediately and enjoy!
f you’re looking for more delicious salad recipes, don’t miss out on these tasty dishes: Southwest Chicken Salad recipe, Dense Bean Salad Recipe, and Easy Chicken Salad Melt Recipe. Discover a wonderful mix of flavors and new ideas to create the best dishes in your kitchen!
Conclusion
This Snow Pea Salad recipe is a perfect way to enjoy a fresh, healthy, and flavorful dish. With its easy preparation steps and vibrant ingredients, it’s an excellent choice for any occasion, from family dinners to casual gatherings. Try it today and enjoy a fresh burst of flavors in every bite!
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Snow Pea Salad Recipe
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A refreshing snow pea salad featuring blanched snow peas, crisp vegetables, and a tangy dressing, perfect for a light and healthy meal.
Ingredients
- 2 cups snow peas (blanched)
- 1 medium cucumber (thinly sliced)
- ½ cup red and yellow bell peppers (julienned)
- 1 medium carrot (shredded)
- ¼ cup olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- Salt and pepper (to taste)
Instructions
- Blanch the Snow Peas: Boil a pot of water, and blanch the snow peas for 1-2 minutes. Transfer them to an ice bath immediately to cool and retain their bright color.
- Prepare the Vegetables: Slice the cucumber, julienne the bell peppers, and shred the carrot. Combine these vegetables with the blanched snow peas in a large mixing bowl.
- Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, soy sauce, and sesame oil. Season with salt and pepper to taste.
- Toss the Salad: Pour the dressing over the vegetables and toss gently to coat everything evenly.
- Garnish and Serve: Sprinkle toasted sesame seeds, fresh herbs, and sliced green onions on top. Serve immediately and enjoy!
Notes
For extra crunch, you can lightly toast the sesame seeds before adding them as a garnish to enhance their flavor.
- Prep Time: 10
- Cook Time: 5
- Category: salad
- Method: No-cook
- Cuisine: Asian
Nutrition
- Serving Size: 1 cup
- Calories: 120 kcal
- Sugar: 3 g
- Sodium: 200mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 8g
- Trans Fat: 0 g
- Carbohydrates: 10g
- Fiber: 4 g
- Protein: 3 g
- Cholesterol: 0mg