Fresh Sugar Snap Pea Salad with Radish, Corn, and Mint

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Fresh Snap Pea Salad with Radish, Corn, and Mint - Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Recipe from Plants-Rule
Fresh Snap Pea Salad with Radish, Corn, and Mint – Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Recipe from Plants-Rule
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Simple, Fresh Sugar Snap Pea Salad

Summer salads should be simple. There are so many delicious, fresh ingredients in season. Therefore, recipes should highlight the beautiful, delicious fruits and vegetables coming from the garden. This sugar snap pea salad is a great example of simple flavors. Crisp sugar snap peas, sweet corn, spicy radish, and bright mint come together quickly. With minimal prep, you have a healthy, plant-based vegan lunch in 10 minutes.

Sweet Sugar Snap Peas are a healthy snack. Use them in salads for crunchy texture. Add to pasta and stir-fry for natural sweetness and bright green color.
Sweet Sugar Snap Peas are a healthy snack. Use them in salads for crunchy texture. Add to pasta and stir-fry for natural sweetness and bright green color.

Start with High-Quality Ingredients

One of the first lessons I learned as a chef was the importance of using high-quality ingredients. This is easiest in the summer, when farmers markets are bountiful with colorful, delicious produce. There’s so much to choose from! It may be easy to fall back on the standard heirloom tomatoes with basil. Yet, I want you to think outside the box. Pick a new ingredient to highlight.

For instance, these sweet sugar snap peas make a great base for a healthy salad. Naturally sweet and full of crunch, they take minimal prep. Quickly blanching the peas locks in their bright green color. Plus, it also makes them a bit more digestible.

The rest of the salad is inspired by the offerings of the farmers’ market. Sweet corn, spicy radish, and fresh mint are available during the summer. Yet, you can mix and match with other vegetables that might be coming into season. Crisp cucumber, sweet bell peppers, spicy arugula, and fresh basil would all work well.

Sweet sugar snap peas, sweet corn, radish, and mint come together for this easy, healthy plant-based vegan salad recipe from Plants-Rule
Sweet sugar snap peas, sweet corn, radish, and mint come together for this easy, healthy plant-based vegan salad recipe from Plants-Rule

Make a big batch of this healthy salad on the weekend. Use it for vegan lunches throughout the week. Or double the recipe for a plant-based side dish you can take to parties. This salad is:

  • Fresh
  • Light
  • Easy to make
Fresh Snap Pea Salad with Radish, Corn, and Mint - Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Recipe from Plants-Rule
Fresh Snap Pea Salad with Radish, Corn, and Mint – Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Recipe from Plants-Rule

Chef Katie’s Healthy Cooking Tips:

Stretch this meal: To make this a heartier entrée, add some healthy plant-based carbs.  Boiled red potatoes, cannellini beans, brown lentils, cooked quinoa, and roasted sweet potatoes would all be delicious!

Champagne Vinegar: Champagne vinegar is made from Champagne. has a light, clean flavor. It won’t overwhelm your dish, but it adds a nice brightness, perfect for this recipe. You can also substitute with unseasoned rice vinegar or white wine vinegar.

Champagne Vinegar: This clear vinegar provides a light, mild flavor and is not as harsh as other acids like white wine vinegar or lemon juice. You can use it in other recipes calling for these ingredients.
Champagne Vinegar: This clear vinegar provides a light, mild flavor and is not as harsh as other acids like white wine vinegar or lemon juice. You can use it in other recipes calling for these ingredients.

Radish varieties:  Use any small variety of radish for this recipe.  Easter egg radishes, finger radishes, and the standard red radishes all work.  For more of a spicy kick, try black radish or Daikon.

Beautiful French Breakfast Radishes can add pink color  and a crunchy, peppery bite to your healthy, plant-based recipes
Beautiful French Breakfast Radishes can add pink color and a crunchy, peppery bite to your healthy, plant-based recipes

No fresh corn? You can substitute with frozen corn kernels.  1 ear of corn yields about ¾ cup kernels.  Therefor, you’ll need about ¾ cup frozen sweet corn kernels, thawed, for this recipe.

Is Corn Healthy? Absolutely! Despite some of the mixed messages we hear from those advocating low-carb or grain-free diets, whole corn on the cob is incredibly healthy. It is a complex carbohydrate, with healthy fiber and protein. Therefor, eating corn will help keep you satisfied for a longer period of time.

Summer sweet corn adds crunchy, fresh flavor in this healthy, plant-based recipe
Summer sweet corn adds crunchy, fresh flavor in this healthy, plant-based recipe

Is it Safe to Eat Raw Corn? Yes! Raw corn on the cob is fabulous! Unless you have an allergy, eating raw corn on the cob is safe. Add it to salads, tacos, rice pilaf — or just squeeze on some lime and dive in.

Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This salad skips the oil for a simple splash of vinegar. You don’t need the oil in this recipe. There’s plenty of delicious, natural flavor from the beautiful, fresh ingredients!


Watch to Learn More:


Fresh Sugar Snap Pea Salad with Radish, Corn, and Mint

Fresh Snap Pea Salad with Radish, Corn, and Mint - Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Recipe from Plants-Rule
Fresh Snap Pea Salad with Radish, Corn, and Mint – Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Recipe from Plants-Rule

Easy |  Servings: 4  |  Ready In: 10 minutes |  Yield: 6 cups

If you like this recipe, you’ll also like: Grilled Corn and Easter Egg Radish Salad, Mango Black Bean Salad, and Fresh Sauteed Okra with Tomatoes.

Fresh Sugar Snap Pea Salad with Radish, Corn, and Mint

Sweet, fresh peas are the star of this easy summer salad! Corn and mint highlight the light flavors in this healthy plant-based recipe. Radish adds a peppery kick. A farmer’s market delight!
Course Lunch, Salad, Side Dish
Cuisine American, Farmer’s Market, Healthy, Plant-Based, Vegan, Vegetarian
Keyword 10 minutes or less, crunchy, CSA, date-sweetened, easy, fresh, healthy, light, low-fat, oil-free, organic, plant-based, quick, seasonal, simple, summer, vegan
Total Time 10 minutes
Servings 4
Calories 91kcal

Ingredients

  • 8 ounces sugar snap peas
  • 8 ounces fresh shelled English peas
  • 1 ear sweet corn
  • 3 Breakfast radishes thinly sliced
  • 2 tablespoons fresh mint chopped
  • 2 teaspoons Champagne vinegar
  • Salt and pepper to taste

Instructions

  • To blanch the snap peas and shelled English peas: Heat a small pot of water to a boil. Add the snap peas and shelled English peas. Boil the peas 2-3 minutes, until tender but still bright green. While the peas cook, prepare an ice bath: place a cup of ice in a medium bowl and add enough cold water to cover. When the peas are done cooking, immediately drain and place in the ice bath. Let sit for 2 minutes. Then, remove from the ice bath and drain well. You can prepare the other salad ingredients during this time.
  • To prepare the other salad ingredients: Cut the corn kernels from the cob. Trim and thinly slice the radishes. Chop the mint.
  • To make the Fresh Snap Pea Salad with Radish, Corn, and Mint: In a medium bowl, combine the drained peas with the remaining ingredients. Season, to taste, with salt and pepper. Toss well. Enjoy!

Nutrition Facts

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 91
% Daily Value *
Total Fat 1 g 1 %
Saturated Fat 0 g 0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 79 mg 3 %
Potassium 135 mg 4 %
Total Carbohydrate 18 g 6 %
Dietary Fiber 4 g 17 %
Sugars 6 g  
Protein 5 g 9 %
Vitamin A 18 %
Vitamin C 51 %
Calcium 4 %
Iron 7 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


Shopping and Gear List

  • Napa Valley Naturals Champagne Vinegar, 12.7 oz (2-Pack)
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