Refreshing Mint & Garden Pea Salad with Crumbled Feta

This Mint & Pea Salad is the embodiment of fresh, bright, and lively flavors in one refreshing bowl. With sweet peas, a zingy lemon-mint dressing, and optional creamy crumbles of feta, it’s a versatile side or a standalone dish that’s as nutritious as it is beautiful. The vibrant green hues make it a star at any table, especially during warm weather gatherings.

Whether you’re serving it alongside grilled meat at a summer BBQ, packing it for a picnic, or pairing it with boiled new potatoes for a quick lunch, this dish brings together simplicity and elegance. The mint adds a cool herbal note, the lemon brings brightness, and the feta gives a delightful salty contrast. It’s a celebration of fresh ingredients, effortlessly tossed together for maximum flavor and minimum fuss.

Full recipe:

Ingredients:

• 300g frozen peas

• 3 spring onions, finely sliced

• A generous handful of fresh mint leaves

• Zest and juice of 1 lemon

• 2 tablespoons extra virgin olive oil

• Sea salt and freshly ground black pepper, to taste

• Optional: 100g feta cheese, crumbled

• Optional: Boiled new potatoes for a more filling salad

Directions:

1. Cook the frozen peas in boiling water for 2–3 minutes until tender but still vibrant green.

2. Drain and rinse under cold water to stop the cooking process. Pat dry with paper towels.

3. Finely chop the mint leaves and combine with the lemon zest and juice in a large bowl.

4. Add the olive oil, and season with salt and freshly ground black pepper.

5. Add the peas and sliced spring onions to the bowl and toss everything gently until well combined.

6. Crumble the feta cheese over the top, if using, and stir lightly.

7. Serve immediately or chill for later. Add boiled new potatoes if turning it into a more complete lunch or light meal.

Prep Time: 10 minutes | Cooking Time: 3 minutes | Total Time: 13 minutes
Kcal: ~170 kcal per serving (with feta) | Servings: 4 servings

Refreshing Mint & Garden Pea Salad with Crumbled Feta

If there’s one salad that perfectly captures the brightness of spring and summer, it’s the Refreshing Mint & Garden Pea Salad with Crumbled Feta. Simple, seasonal, and bursting with freshness, this dish brings together the sweetness of tender green peas, the zesty zing of lemon, the cooling touch of mint, and the creamy saltiness of feta. It’s light yet satisfying, elegant yet unfussy — and absolutely ideal for sunny-day meals, whether you’re dining al fresco or bringing a fresh twist to your weekday lunch routine.

Let’s dive into why this salad deserves a regular spot in your recipe rotation, from its nutritional perks and history to its versatility and crowd-pleasing power.

The Origins and Inspiration Behind the Recipe

Mint and peas have long shared a celebrated place in traditional British cuisine, often served together in warm dishes such as minted mushy peas or pea soups. However, this modern salad version reimagines that classic pairing into a vibrant, chilled dish that’s anything but dated. The inspiration stems from seasonal produce and Mediterranean-style freshness — combining ingredients in their purest form for a result that’s light, nourishing, and full of character.

With the rise of plant-forward eating and an appreciation for minimalist, ingredient-driven cooking, this salad celebrates the concept of “less is more.” Each component shines without overpowering the others, creating a harmony of taste and texture that’s as refreshing as a summer breeze.

Why This Recipe Is a Must-Try

This salad isn’t just another side dish—it’s a canvas for flavor, creativity, and wellness. Here’s why it stands out:

• Fast and fuss-free: Ready in just 10–15 minutes, it’s the ultimate no-cook solution for busy days.
• Flavor-packed: The contrast between sweet peas, sharp lemon, cooling mint, and salty feta is pure magic.
• Nutrient-rich: Peas are a great source of protein, fiber, and antioxidants. Add in olive oil and feta, and you’ve got healthy fats and calcium, too.
• Versatile: Serve it as a light lunch, a dinner side, or even a potluck showstopper.
• Crowd-friendly: It suits vegetarians, and you can easily adapt it to be dairy-free or vegan.

Whether you’re looking to eat lighter, incorporate more greens, or impress your guests with a dish that looks and tastes gourmet, this recipe fits the bill.

Health Benefits of Mint and Peas

This salad isn’t just pretty on the plate—it offers some serious health perks.

Peas are little green powerhouses. They’re rich in plant-based protein and fiber, which support satiety and digestive health. Peas are also a source of key vitamins like Vitamin K, C, and several B vitamins, along with antioxidants such as flavonoids and carotenoids.

Mint, beyond its refreshing taste, brings its own benefits to the table. It’s known to aid digestion, help alleviate headaches, and even boost mental clarity. The natural menthol in mint also provides a cooling sensation that’s perfect for warm-weather meals.

Together, they create a salad that’s as functional as it is flavorful—supporting your gut health, energy levels, and overall well-being.

Feta: The Creamy, Tangy Finisher

Crumbled feta cheese adds a luxurious element to this otherwise light dish. Its tangy, briny flavor balances the sweetness of the peas and the brightness of the lemon perfectly.

Feta is traditionally made from sheep’s milk (or a blend of sheep and goat’s milk), which is often easier to digest for those sensitive to cow’s milk. It’s also lower in fat and calories compared to many other cheeses and rich in calcium and beneficial fatty acids.

If you follow a vegan or dairy-free diet, you can easily swap in a plant-based feta alternative or skip the cheese altogether—the salad still holds its own.

A Recipe Built for Adaptability

One of the beauties of this salad is how well it plays with other ingredients. It’s a starting point for endless variations:

• Add grains: Mix in cooked quinoa, couscous, or bulgur to turn it into a more filling grain bowl.
• Incorporate greens: Toss in baby spinach, arugula, or watercress for extra texture and nutrients.
• Boost protein: Add chickpeas, grilled chicken, or boiled eggs for a protein-packed meal.
• Make it vegan: Omit the feta or use a dairy-free cheese alternative.

You can also adjust the lemon and mint levels to suit your preferences—go heavier for a bolder flavor or keep it subtle and fresh.

Perfect for Any Occasion

This salad is wonderfully versatile. It can be dressed up or down depending on the occasion:

• BBQ side dish: Its freshness pairs beautifully with grilled meats or fish.
• Picnic favorite: Easy to pack and enjoy cold—no reheating required.
• Brunch or potluck hit: It brings a splash of color and brightness to the table.
• Everyday lunch: Light, nourishing, and quick to prepare—perfect for meal prep or a spontaneous craving.

And it’s naturally gluten-free, making it suitable for a wide range of dietary preferences.

Seasonal and Sustainable Eating

This recipe also aligns beautifully with seasonal and sustainable cooking practices. Frozen peas are available year-round and are often flash-frozen at peak freshness, preserving both taste and nutrients. Meanwhile, mint grows abundantly in most climates and can even be grown in a kitchen herb pot.

Eating seasonally and simply helps reduce food waste and environmental impact, while also supporting local farmers and producers.

Pro Tips for Perfect Results

• Don’t overcook the peas: Boil them just 2–3 minutes until tender but still vibrant green. Overcooked peas can lose their sweet flavor and appealing color.
• Use fresh mint: Dried mint won’t offer the same punch or aroma. Fresh is best for both taste and presentation.
• Balance the dressing: Taste your lemon juice and zest to make sure they’re not too bitter or overpowering. You can add a touch of honey or agave if needed.
• Cool the peas quickly: Rinse under cold water right after boiling to stop the cooking process and preserve the color.
• Serve chilled or room temp: This salad is best enjoyed slightly chilled but not ice-cold. Let it sit out for a few minutes before serving if it’s been in the fridge.

Serving Suggestions

This salad shines as a standalone dish, but it also makes a delightful addition to:

• A Mediterranean mezze spread with hummus, olives, pita, and falafel
• Grilled lamb or chicken with lemon-garlic marinade
• A brunch table alongside avocado toast or shakshuka
• A sandwich platter or charcuterie board for a fresh contrast
• A light dinner with crusty bread and a chilled glass of Sauvignon Blanc

The simplicity of this salad is its biggest strength—it’s humble enough for weeknight meals and elegant enough for entertaining.

Conclusion

The Refreshing Mint & Garden Pea Salad with Crumbled Feta is more than just a side dish—it’s a celebration of nature’s simplest ingredients at their finest. Quick to prepare, packed with flavor, and flexible enough to suit many palates and occasions, it’s a true staple for any modern kitchen.

If you’re looking for a go-to salad that will never go out of style, this is it. Whether you’re a seasoned cook or just starting your food journey, this recipe delivers on taste, texture, and nutritional value without asking too much in return.

Give it a try, and you’ll see why this dish is one of our favorites—not just for its refreshing flavors, but for the way it brings people together around the table. Add it to your meal plan, share it with friends, or make it your signature potluck contribution. This little green salad is sure to become a big part of your kitchen repertoire.