This bright spring pea salad pops with flavor, and is slyly packed with superb nutrition. Thinly sliced radish in salad of arugula provides a spicy base. I chose to incorporate an “ancient” grain called Farro, which has a velvety texture and a satisfying chew, which along with the peas round out a complete protein profile.
(Remember the more variety of plant foods that you eat, the more varied will be your gut microbiota, which is a very good thing!)
Types of Peas
There are 3 basic types of peas: English peas, Snow peas, and Sugar snap peas.
They go by different names, so don’t be confused, but the main difference is the pea pods.
Snow peas, or Chinese peas, have thin flat pods and Sugar snap peas have a thick succulent pod. Both of these types are eaten pod and all, though sugar snaps are generally served raw and snow peas generally served cooked.
English peas, sometimes called Spring peas or Shell peas, have inedible pods and are removed from their pod to be eaten in their familiar individual round form, either fresh or cooked.
The Spring peas I used came frozen, so I blanched them for one minute in boiling water before plunging them into an ice bath, making them taste fresh and crisp.
If you are using fresh peas, you just need to give them a light rinse.
Can you make this salad ahead of time?
If you’d like to make radish and spring pea salad the day before, keep the sliced radishes in water so they stay crisp, and incorporate with the dressing just before serving.
If you are prepping a jar salad, put the dressing at the bottom along with several grinds of pepper, then layer the radish and peas, then grains, and finally the greens on top.
Bringing it all together
The spiciness of the radish and arugula balances the nutty flavor of the farro with the pop of sweetness from the peas, and the whole thing is finished with a bright homemade salad dressing using fresh lemon juice and mint, finished with a few grinds of black pepper.
I hope this gives you some inspiration about how to get more peas in your menu, or a new flavor to try out!
Mealtime conversation starters
Developing meaningful relationships is a core value of Balanced Healthstyles. You allow others to understand you better. Sometimes it can be tough to know what to talk about, so we made it easy for you.
Here is a question that may stir up some unexpected memories. Enjoy your salad and your conversation as you walk down memory lane.
What is the most important lesson you learned from your father?
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Radish and Spring Pea Salad
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- 1 cup English Peas fresh
- 4 radish sliced thinly
- 2 cup arugula
- ½ cup farro cooked and cooled
- fresh ground black pepper finish, to taste
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 tbsp fresh mint leaves finely chopped
- Whisk together the dressing ingredients in a serving bowl, and allow the flavors to meld while you prep the vegetables.
- Rinse the greens and spin dry.
- Carefully slice the radishes about 1/16" thin with a mandoline.
- Add the arugula, peas, and farro in the bowl with dressing, and toss to coat.
- Spread radish slices over top of salad and serve with a few grinds of black pepper, to taste.
Hand Size Portions
Some handy advice: You can use your hands to practice calorie control without weighing and measuring.
Using hand position size is an alternative way to decide how much to eat visually. It gives you a way to quickly estimate what's on your plate, using protein, vegetables, carbohydrates, and fat. It's an alternative to counting macros which generally has you weighing and reading nutrition labels to count protein, carbohydrates, and fat.
To learn more, read How to Get Started with Hand Portion Sizes.
Heather Lynn Darby helps office and tech professionals disrupt the cycle of chronic stress that undermines their health, and to recover from the negative effects of sitting at a computer all day. Find other articles written by Heather on her coach profile.
If you are largely sedentary at work and rely on your intellectual acumen for success, her take on body-mind interventions will help you find a balance between being "in the zone" and getting the amount of movement that will optimize your mental productivity and prevent health problems.