If you’re looking for a salad that’s both vibrant and packed with bold flavor, this Spicy Green Pea Salad is a must-try. Combining crisp green peas, creamy dressing, and a touch of spice, this dish strikes the perfect balance between freshness and heat.
Whether served as a side dish for grilled meats, a light lunch, or a potluck favorite, this salad delivers color, texture, and taste in every bite. Best of all, it’s quick to prepare and can be made ahead of time — ideal for busy schedules and spontaneous gatherings.
Ingredients
Serves: 4–6 people
- 3 cups frozen green peas (thawed, not cooked)
- ½ cup diced red bell pepper
- ¼ cup finely chopped red onion
- ½ cup shredded carrots
- ⅓ cup mayonnaise (or Greek yogurt for a lighter option)
- 2 tablespoons sour cream
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- ½ teaspoon chili flakes (adjust to taste)
- ½ teaspoon cayenne pepper
- Salt and black pepper, to taste
- Optional: 2 tablespoons chopped fresh cilantro or parsley
Preparation Time
- Prep time: 15 minutes
- Chill time: 30 minutes
- Total time: 45 minutes
Step-by-Step Instructions
Step 1: Prepare the Base
- Place the thawed peas in a large mixing bowl. Pat them dry gently with paper towels to remove excess moisture.
Step 2: Add the Vegetables
- Stir in diced red bell pepper, chopped red onion, and shredded carrots. These ingredients add crunch, color, and natural sweetness.
Step 3: Make the Dressing
- In a small bowl, whisk together mayonnaise, sour cream, lemon juice, Dijon mustard, chili flakes, cayenne pepper, salt, and black pepper until smooth.
Step 4: Combine and Toss
- Pour the dressing over the pea mixture. Gently toss until all ingredients are evenly coated.
Step 5: Chill and Serve
- Cover the bowl and refrigerate for at least 30 minutes. This allows the flavors to meld and the salad to slightly thicken.
- Before serving, sprinkle fresh herbs on top and give it a light toss.
Serving Suggestions
- Serve alongside grilled chicken, steak, or seafood for a refreshing and spicy contrast.
- Pair with crusty bread or pita for a light lunch.
- Add chopped bacon or crumbled feta for extra flavor and richness.
- For a vegetarian meal, serve on a bed of leafy greens or quinoa.
Nutritional Highlights
| Nutrient | Per Serving (1 cup) |
|---|---|
| Calories | 190 |
| Protein | 6 grams |
| Total Fat | 10 grams |
| Saturated Fat | 2 grams |
| Carbohydrates | 19 grams |
| Fiber | 5 grams |
| Sugars | 8 grams |
| Sodium | 230 milligrams |
| Vitamin C | 30% of Daily Value |
| Iron | 8% of Daily Value |
Nutritional Notes:
- Green peas are rich in fiber and plant-based protein.
- Chili flakes and cayenne boost metabolism naturally.
- Greek yogurt substitution can reduce fat by up to 40%.
- Fresh lemon juice adds vitamin C and a refreshing tang.
Tips for the Perfect Spicy Green Pea Salad
- Don’t over-thaw peas; they should remain slightly firm for the best texture.
- Adjust spice level to your liking — add a pinch more cayenne for extra heat.
- For meal prep, store in an airtight container in the fridge for up to 3 days.
- Add a handful of nuts or seeds (like roasted almonds or sunflower seeds) for a satisfying crunch.
This Spicy Green Pea Salad is a quick, colorful, and nutrient-packed dish that turns simple ingredients into something extraordinary. With its creamy base, vibrant vegetables, and spicy kick, it’s a crowd-pleasing addition to any table — perfect for picnics, barbecues, or everyday meals.
Light, flavorful, and easy to make, this salad proves that a little spice can truly transform a classic favorite.