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Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

Summer Pea Shoot Salad Recipe

Updated: Oct 5

pea shoots and peas

Indulge in the Refreshing Flavours of Summer with this Quick and Easy Pea Shoot Salad!

Are you looking for a delicious and nutritious salad that captures the essence of summer? Look no further! This vibrant Pea Shoot Salad with Peas, Cucumber, Sugar Snap Peas, Butter Beans, and Feta Cheese is the perfect addition to your recipe collection. It not only tastes incredible but also offers a refreshing burst of flavours that will leave you craving more.

One of the best parts about this recipe is how quick and easy it is to make. In just a few simple steps, you can have this salad ready to serve. With minimal preparation, you'll spend less time in the kitchen and more time enjoying the sunshine or entertaining guests.

Not only is this salad a delight to the taste buds, but it also celebrates seasonal ingredients. Pea shoots, peas, sugar snap peas, and cucumbers are all at their peak during the summer months, ensuring that you're getting the freshest and most flavorful produce available. Eating seasonally not only supports local farmers but also guarantees that you're consuming ingredients at their nutritional best.

On a hot day, this pea shoot salad is so refreshing. It's a great no-cook recipe I enjoy when it's too hot to be in the kitchen. The crispness of the cucumber and the zing of the lemon dressing provide a cooling effect, making it an ideal dish to enjoy when the temperatures rise.

Whether you're looking for a light lunch, a side dish for a barbecue, or a vibrant addition to your nutrition recipes, this Pea Shoot Salad checks all the boxes. It's packed with essential nutrients, including vitamins A, C, and K, fibre, and plant-based protein. Plus, it's a feast for the senses, offering a delightful harmony of flavours and textures that will leave you satisfied and nourished.

So, why not make the most of the summer season and treat yourself to this tantalising Pea Shoot Salad. It's the perfect way to savour the flavours of the season, beat the heat, and enjoy a healthy and delicious meal without sacrificing taste or time.

Summer Pea Shoot Salad Recipe

peas and lemon in bowls


Serves 2
  • 2 cups fresh pea shoots

  • 1 cup fresh or frozen peas (thawed if using frozen)

  • 1 medium cucumber, sliced

  • 1 cup sugar snap peas, trimmed and halved

  • 1 cup cooked butter beans (canned or homemade)

  • 1/2 cup crumbled feta cheese

  • 2 tablespoons extra virgin olive oil

  • Juice of 1 lemon

  • Salt and pepper to taste


1. In a large salad bowl, combine the pea shoots, peas, cucumber, sugar snap peas, and butter beans.

2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.

3. Drizzle the dressing over the salad ingredients and gently toss until well coated.

4. Sprinkle the crumbled feta cheese on top.

5. Serve immediately and enjoy!

Nutrition Benefits:

Pea Shoots: Pea shoots are young leaves and tendrils of the pea plant. They are rich in vitamins A, C, and K, as well as folate and fibre. They also contain antioxidants that help protect against cellular damage and promote healthy skin.

Peas: Peas are a great source of plant-based protein and dietary fibre. They are also rich in vitamins A, C, and K, as well as minerals like iron and manganese. Peas provide antioxidants that support the immune system and contribute to heart health.

Cucumber: Cucumbers are hydrating and low in calories. They are a good source of vitamin K, as well as antioxidants like beta-carotene and flavonoids. Cucumbers also contain compounds with anti-inflammatory properties.

Sugar Snap Peas: Sugar snap peas are packed with vitamins A and C, as well as dietary fibre. They offer a crunchy texture and a slightly sweet taste. These peas are low in calories and high in antioxidants that help reduce oxidative stress in the body.

Butter Beans: Butter beans, also known as lima beans, are a good source of plant-based protein and dietary fibre which is great for gut health. They are rich in folate, iron, and potassium. Butter beans provide sustained energy and contribute to healthy digestion.

Feta Cheese: Feta cheese adds a creamy and tangy element to the salad. It is lower in fat and calories compared to many other cheeses. Feta cheese is a good source of protein and calcium.

Lemon and Olive Oil Dressing: The dressing combines the refreshing flavour of lemon with the health benefits of olive oil. Olive oil is rich in heart-healthy monounsaturated fats and antioxidants. Lemon juice adds vitamin C and enhances the taste of the salad.

This recipe can also be adapted for vegans and vegetarians, just add in your favourite plant based cheese substitute. Enjoy this nutritious pea shoot salad as a light and refreshing meal or as a side dish. It's packed with vitamins, minerals, fibre, and wholesome ingredients that contribute to a well-balanced diet. Your taste buds and your body will thank you!

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