If you’re looking for a vibrant, easy-to-make salad that’s perfect for any meal, look no further than a Pea & Cucumber Salad. This refreshing salad combines the natural sweetness of peas with the cool crunch of cucumber, creating a dish that’s as delightful as it is healthy. Whether you’re making it for a BBQ or looking for a quick side dish, this salad is sure to please. In this article, we’ll explore how to make the best pea salad using frozen peas, as well as tips for making it a standout in your healthy dinner salads collection.
Why This Pea & Cucumber Salad is a Must-Try
Este pea salad recipe is one of the easiest ways to incorporate healthy vegetables into your diet while keeping things fresh and flavorful. The combination of sweet green peas and crisp cucumber makes for a wonderfully balanced dish that works as both a refreshing side and a light main. You can also create variations of this salad based on your preferences or available ingredients.
One of the great things about this recipe is its versatility. You can serve it alongside other dishes, pair it with grilled meats for BBQs, or enjoy it as a standalone healthy dinner salad.
But what if you don’t have fresh peas on hand? Don’t worry—this recipe works wonderfully with ervilhas congeladas, which makes it even more convenient. In fact, how to cook frozen peas is one of the easiest things you can do, and it allows you to prepare this salad any time of year.
Ingredients You Will Need
To make this easy green pea salad, you will need:
- 1 bag (around 16 oz) frozen peas (or fresh if you prefer)
- 1 cucumber, diced into small cubes
- 1/2 red onionfinamente picada
- 1/4 cup fresh dill, chopped (or 1 tablespoon dried dill)
- 1/4 cup Greek yogurt (for a creamy base; you can substitute with sour cream)
- 2 colheres de azeite
- 1 colher de sopa de suco de limão
- Sal e pimenta do reinoa gosto
- Opcional: 1/4 cup crumbled feta cheese or Parmesan for extra flavor
Passo-a-Passo
Step 1: Prepare the Frozen Peas
One of the best things about this salad is that it uses ervilhas congeladas, which are not only convenient but also a great option when fresh peas are out of season. If you’re wondering how to cook frozen peas, it’s incredibly simple. Here’s how:
- Bring a pot of water to a boil.
- Add the frozen peas and cook them for about 2-3 minutes until they’re tender but still vibrant green.
- Drain the peas and rinse them under cold water to stop the cooking process and maintain their bright color. This will also prevent the peas from getting mushy.
- Let the peas cool completely before using them in your salad.
If you prefer, you can skip cooking them and simply thaw the peas in a bowl of warm water for a few minutes, then drain.
Passo 2: Prepare os Legumes
While your peas are cooling, you can prepare the other ingredients:
- Dice the cucumber into small cubes. You can peel it if you like, but leaving the skin on adds extra nutrients and crunch.
- Chop the red onion into fine pieces. Red onions have a milder taste compared to white onions, making them a perfect complement to the sweetness of the peas.
- Chop the dill for a fresh, herby flavor. If you’re using dried dill, be sure to adjust the quantity to 1 tablespoon, as dried herbs tend to have a more intense flavor than fresh ones.
Passo 3: Montar a Salada
In a large mixing bowl, combine the cooked and cooled peas with the diced cucumber, chopped onion, and dill. Toss gently to mix everything evenly.
Step 4: Make the Dressing
For a simple and creamy dressing, whisk together:
- Iogurte grego (or sour cream) for creaminess
- Azeite de oliva for richness
- Lemon juice for a fresh and tangy kick
- Sal e pimenta do reinoa gosto
Once everything is whisked together, pour the dressing over the salad mixture and toss gently to coat all the ingredients. The yogurt-based dressing will add creaminess without making the salad overly rich, and the lemon juice will brighten the flavors beautifully.
Step 5: Optional Additions
If you want to take this pea salad with frozen peas to the next level, you can add:
- Desmoronou-se o queijo feta for a salty, tangy bite.
- Queijo parmesão for a deeper umami flavor.
- Chopped mint or parsley for an extra herbal note.
- Nozes like almonds or walnuts for crunch and extra texture.
Step 6: Chill and Serve
Let the salad sit in the fridge for at least 30 minutes to allow the flavors to meld together. This pea salad recipe is even better after it’s had a chance to chill. Serve it cold, and enjoy!
Health Benefits of Peas and Cucumbers
This pea and cucumber salad isn’t just delicious—it’s also packed with health benefits. Here are some reasons why this salad should be a regular feature in your healthy dinner salads lineup:
1. Nutrient-Rich Frozen Peas
Peas are an excellent source of plant-based protein, fiber, and essential vitamins and minerals. They provide:
- Vitamin A for good vision and immune function.
- Vitamin C to support the skin and boost immunity.
- Iron for healthy red blood cells and energy levels.
- Fibra for digestive health.
Using ervilhas congeladas in this recipe is an excellent way to add these benefits to your diet year-round.
2. Hydrating and Low-Calorie Cucumber
Cucumbers are made up of about 95% water, making them an incredibly hydrating vegetable. They’re also low in calories and high in antioxidants, making them a perfect choice for anyone looking to manage their weight or boost hydration.
3. Greek Yogurt Dressing for Probiotics
Using Iogurte grego as the base for the dressing is a smart choice. It’s a great source of protein and probiotics, which support gut health and help with digestion.
Variations of This Pea & Cucumber Salad
While this pea salad recipe is already quite versatile, you can customize it to suit different tastes and occasions. Here are a few variations:
1. Mushy Peas Version
If you love the mushy peas from frozen peas typically served as a side in British cuisine, you can slightly mash the peas after boiling them, creating a creamy and hearty base for the salad. It will give the salad a different texture, but it will still have the same bright, fresh flavors.
2. Add Other Veggies
To make the salad heartier or more colorful, add other vegetables such as:
- Cherry tomatoes for sweetness and color.
- Bell peppers for a crunchy texture.
- Carrots for extra crunch and a natural sweetness.
3. BBQ Salads with a Twist
Serve this salad at your next BBQ or cookout and make it a more substantial side dish by adding grilled chicken or shrimp. The fresh, creamy salad pairs perfectly with the smoky flavors of BBQ meats.
4. Vegan-Friendly Version
For a vegan-friendly version, substitute Greek yogurt with a plant-based yogurt or tahini dressing. This will still give you the creamy texture you crave while keeping the dish vegan and dairy-free.
Serving Ideas and Pairings
Este pea salad with frozen peas is perfect for a variety of occasions:
- BBQ Salads: Serve alongside grilled burgers, steaks, or sausages for a vibrant and refreshing side dish.
- Picnic Salad: Perfect for outdoor gatherings, as it’s easy to transport and holds up well without wilting.
- Healthy Lunches: A light but satisfying salad that works well as a standalone lunch or paired with a whole grain wrap or sandwich.
- Potluck Parties: This salad is easy to make in large batches, making it an ideal dish for potlucks, family gatherings, or BBQs.
Nutritional Information for Pea & Cucumber Salad
This salad is a nutritious choice for anyone looking to eat clean without sacrificing flavor. Here’s a general breakdown of what you can expect per serving (based on the ingredients listed):
- Calories: ~150 per serving
- Proteína: ~6g (mainly from peas and Greek yogurt)
- Fibra: ~5g (from peas and cucumber)
- Gorduras Saudáveis: ~10g (from olive oil and yogurt)
- Carbs: ~14g (mostly from peas and cucumber)
This makes it an excellent choice for a low-calorie, high-fiber side dish or light meal.
The Importance of Using Frozen Peas
When it comes to cooking with frozen peas, there are several benefits to using them in recipes like this pea salad. Frozen peas are not only convenient, but they are also just as nutritious as fresh peas. In fact, peas are typically frozen at their peak ripeness, locking in nutrients like vitamin C and fiber. The freezing process preserves the taste and texture of the peas, making them a healthy, year-round option for recipes like pea salad recipes e BBQ salads.
Additionally, frozen peas are often more affordable than fresh peas, which is an added bonus for anyone looking to eat healthy without breaking the bank. They also have a longer shelf life, which makes them an excellent pantry staple.
Why This Pea & Cucumber Salad is Your New Favorite Recipe
Incorporating peas and cucumbers into your salads is an easy and delicious way to boost your vegetable intake. Whether you’re cooking for yourself or a group, this pea salad with frozen peas is a fantastic go-to dish that’s simple to prepare, healthy, and refreshing. With its creamy dressing and the crunch of fresh vegetables, it’s a versatile side that will fit perfectly into healthy dinner salads, BBQ salads, or even as a snack on a warm day.
If you’re on the hunt for the best frozen peas recipe, look no further than this vibrant salad. It’s quick, easy, and packs a punch of flavor. So go ahead—make this pea salad recipe your new favorite way to enjoy ervilhas congeladas!
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