Pea and Sunflower Seed Salad

Pea and Sunflower Seed Salad Recipe - Vegetarian Dish

Preparation time: 20 minutes | Cooking time: 10 minutes | Servings: 4 |

Vegetarian diet

Introduction

This Pea and Sunflower Seed Salad is a delicious and nutritious dish that is perfect for a light lunch or as a side dish for a summer barbecue. The combination of sweet peas, crunchy sunflower seeds, tangy pineapple, and savory soy bacon creates a flavorful and satisfying salad that is sure to please your taste buds.

History

The origins of this recipe are unclear, but it is likely that it was inspired by traditional pea salads that are popular in many cultures around the world. Peas have long been a staple in diets due to their high nutritional value and versatility in cooking. The addition of sunflower seeds, pineapple, and soy bacon adds a modern twist to this classic dish.

Ingredients

1 tbsp vegetable oil, or more as needed
5 oz (142 g) soy bacon
2 cups fresh or frozen peas
1 cup low-fat mayonnaise
0.25 cup apple cider vinegar
0.25 cup sugar or honey
salt and freshly ground black pepper to taste
2 cups roasted sunflower seeds
2 cups cubed pineapple, preferably fresh
1 pt (473 ml) grape tomatoes
0.5 lb (227 g) mesclun salad mix, rinsed and dried
sprigs of chopped parsley for garnish

How to prepare

Heat oil in a large skillet over medium heat and cook the soy bacon, several strips at a time, following the package directions.
Drain the strips on paper towels.
When cool enough to handle, crumble or chop the bacon and set it aside.
Place the peas in water to cover and bring it to a boil.
Cook for 1 minute, then remove from heat, rinse under cold water, drain, and set aside.
To make the dressing, combine mayonnaise, vinegar, sugar or honey, salt, and pepper. Set it aside.
To assemble the salad, layer a serving bowl starting with seeds, then peas, pineapple cubes, tomatoes, and crumbled bacon.
Dress the salad as needed and toss it before serving.

Variations

Add diced avocado or cucumber for extra freshness and flavor.
Substitute turkey bacon for the soy bacon for a different twist on the recipe.
Use quinoa or couscous instead of sunflower seeds for a different texture.

Cooking Tips & Tricks

Be sure to cook the soy bacon until it is crispy to add a crunchy texture to the salad.

- Use fresh peas if possible for the best flavor, but frozen peas can also be used in a pinch.

- Adjust the amount of mayonnaise, vinegar, and honey in the dressing to suit your taste preferences.

- Toss the salad gently to ensure that all the ingredients are evenly coated with the dressing.

Serving Suggestions

This salad can be served as a side dish with grilled chicken or fish, or as a light lunch on its own. It pairs well with a glass of iced tea or a crisp white wine.

Cooking Techniques

Be sure to cook the soy bacon until it is crispy to add a crunchy texture to the salad.

- Boil the peas for just 1 minute to maintain their bright green color and crisp texture.

- Toss the salad gently to ensure that all the ingredients are evenly coated with the dressing.

Ingredient Substitutions

Use frozen peas instead of fresh peas if they are not in season.

- Substitute honey for sugar in the dressing for a different flavor profile.

- Use mixed greens or spinach instead of mesclun salad mix for a different base.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 2 days. Just be sure to wait to dress the salad until just before serving to prevent it from becoming soggy.

Presentation Ideas

Serve the Pea and Sunflower Seed Salad in a large glass bowl or on a platter for a beautiful presentation. Garnish with sprigs of parsley for a pop of color and freshness.

Pairing Recommendations

This salad pairs well with grilled chicken, fish, or tofu for a complete and satisfying meal. It also goes well with a side of crusty bread or a light soup.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, simply microwave the salad for 1-2 minutes or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Each serving of the Pea and Sunflower Seed Salad contains approximately 300 calories. This makes it a light and satisfying dish that is perfect for a healthy meal or snack.

Carbohydrates

The Pea and Sunflower Seed Salad is a good source of carbohydrates, with approximately 25 grams per serving. Carbohydrates are an important source of energy for the body and are essential for overall health and well-being.

Fats

This salad is relatively low in fat, with only 10 grams per serving. The vegetable oil used for cooking the soy bacon and the sunflower seeds provide healthy fats that are essential for brain function and hormone production.

Proteins

The Pea and Sunflower Seed Salad contains approximately 15 grams of protein per serving. Protein is important for building and repairing tissues in the body and is essential for muscle growth and development.

Vitamins and minerals

This salad is rich in vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. These nutrients are important for maintaining a healthy immune system, promoting bone health, and regulating blood pressure.

Alergens

This recipe contains soy and mayonnaise, which may be allergens for some individuals. Be sure to check for any food allergies before preparing this dish.

Summary

Overall, the Pea and Sunflower Seed Salad is a nutritious and delicious dish that is low in fat and calories, but high in protein, vitamins, and minerals. It is a great option for a light and healthy meal or side dish.

Summary

The Pea and Sunflower Seed Salad is a delicious and nutritious dish that is perfect for a light lunch or side dish. With a combination of sweet peas, crunchy sunflower seeds, tangy pineapple, and savory soy bacon, this salad is sure to be a hit with your family and friends. Enjoy!

How did I get this recipe?

The first time I saw this recipe, I was immediately intrigued. It was a hot summer day, and I was visiting my friend Margaret for a lunch date. As we chatted and caught up on each other's lives, she brought out a big bowl of vibrant green salad that smelled absolutely divine.

"What's in this salad, Margaret?" I asked, taking a bite and savoring the flavors dancing on my taste buds.

"It's a pea and sunflower seed salad," Margaret replied with a smile. "I got the recipe from my aunt who lives in the countryside. It's a family favorite."

I couldn't stop raving about the salad, and Margaret was kind enough to write down the recipe for me before I left. Little did I know that this simple salad would become one of my own family's favorites in the years to come.

The next day, I gathered all the ingredients needed for the salad and set to work in my own kitchen. As I shelled the fresh peas and toasted the sunflower seeds, memories of Margaret's cozy kitchen flooded my mind. I could almost hear her cheerful voice guiding me through the steps of the recipe.

Once the salad was ready, I took a bite and closed my eyes in pure bliss. The sweetness of the peas combined with the nuttiness of the sunflower seeds was a match made in heaven. I knew then and there that this salad would become a staple in my own recipe collection.

Over the years, I made the pea and sunflower seed salad countless times for family gatherings, potlucks, and even just for a simple weekday lunch. Each time, it never failed to impress and delight the taste buds of all who tried it.

One day, while visiting my sister in the city, I decided to bring a big bowl of the salad to a neighborhood potluck. As I set the salad down on the table, I could see the curious glances and raised eyebrows of the other guests. Pea and sunflower seed salad was not a common dish in the city, and many had never tried it before.

But as soon as the first person took a bite and let out a satisfied sigh, the rest followed suit. The salad was a hit, and I found myself surrounded by people asking for the recipe. I happily shared the story of how I came to learn it and passed on the recipe to anyone who wanted to try it for themselves.

As the years went by, the pea and sunflower seed salad became a symbol of my love for cooking and sharing food with others. It reminded me of the simplicity and beauty of homemade dishes, and the joy that comes from bringing people together around a table filled with delicious food.

Now, as I sit in my cozy kitchen, preparing the salad once again for a family gathering, I can't help but feel grateful for the day I first saw that recipe at Margaret's house. It opened up a world of flavors and memories that I continue to treasure with each delicious bite of pea and sunflower seed salad.

And so, as I serve the salad to my loved ones and watch their faces light up with delight, I know that this recipe will continue to be a part of my family's story for generations to come. It's a simple dish, but one that holds a special place in my heart – a reminder of the power of good food and the joy of sharing it with those we love.