High Fiber Pea Salad
Brighten up your mealtime with this High Fiber Pea Salad, a vibrant and nutritious dish that's both easy to prepare and packed with wholesome goodness! Featuring tender green peas, crunchy celery, sweet shredded carrots, and diced red bell pepper, this salad is a rainbow of flavor and texture. Roasted pumpkin and sunflower seeds add a delightful crunch and a boost of fiber, while a zesty dressing of olive oil, apple cider vinegar, and Dijon mustard ties it all together beautifully. Finished with a sprinkle of fresh parsley, this salad is perfect as a healthy side dish or a light lunch on its own. Ready in just 15 minutes, it’s a refreshing, fiber-filled option that’s as good for your taste buds as it is for your gut health!
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Recipe Information
Ingredients
- 3 cups frozen green peas
- 1 medium red bell pepper, diced
- 0.5 medium red onion, finely chopped
- 2 stalks celery stalks, diced
- 1 medium carrot, shredded
- 0.25 cup pumpkin seeds
- 0.25 cup sunflower seeds
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons extra virgin olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (optional)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Place the frozen peas in a large bowl and let them thaw at room temperature for 10-15 minutes. Alternatively, you can blanch them in boiling water for 1-2 minutes and immediately rinse under cold water to cool them down.
Dice the red bell pepper, finely chop the red onion, dice the celery stalks, and shred the carrot. Add all the vegetables to the bowl with the peas.
Sprinkle the pumpkin seeds and sunflower seeds over the vegetables for added crunch and fiber.
In a small mixing bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey (if using), salt, and black pepper to create the dressing.
Pour the dressing over the salad and toss gently to combine, making sure all the vegetables are coated evenly.
Sprinkle the chopped parsley over the top for a fresh burst of flavor.
Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld together. Enjoy chilled or at room temperature.
Nutrition Facts
Calories |
1154 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.2 g | 86% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 19.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1444 mg | 63% | |
| Total Carbohydrate | 106.2 g | 39% | |
| Dietary Fiber | 37.8 g | 135% | |
| Total Sugars | 44.3 g | ||
| Protein | 45.1 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 254 mg | 20% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2508 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
