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A super crunchy, tasty salad that would fit in just as well at a casual picnic as it would at a dinner served to guests. This Sugar Snap Pea Salad is gluten free, oil free, vegan, and takes just 15 minutes to throw together!
This time of year you can find so many delicious options at farmer’s markets and even your local grocery stores. When vegetables are at their peak, you don’t need to do much to make them irresistible. I love them raw – light and crisp, yet hearty.
Combined with crunchy red onion, refreshing cucumber, sweet green peas, a few herbs and a quick oil-free vinaigrette, sugar snap peas are taken to the next level. This dish might not turn anyone who dislikes snap peas into snap pea lovers, but if you are already a fan, you are going to LOVE this salad!
Ingredients you need
Ingredient notes and substitutions
Sugar snap peas ~ One of my favorite raw veggies is sugar snap peas. They are super crunchy and a little sweet. The perfect size for little hands – my kids love them as snacks.
They contain lots of vitamins and minerals, in particular vitamin C, niacin, folate, vitamin K, iron, magnesium, phosphorus, and potassium. They also contain protein, fiber, and antioxidants, but only 35 calories in about 1 cup. [source]
I like to cut the sugar snap peas in half to make them easier to eat, but you can leave the whole if you prefer.
Sweet green peas ~ I love sweet green peas! They have great texture and sweet fresh flavor. Use frozen green peas and simply thaw them out on the counter or in the microwave (in a microwave safe dish!) for about a minute.
Do NOT use canned peas.
Cucumber ~ I prefer English cucumbers because of their thin skins and small seeds.
If you only have a regular cucumber, be sure to scrub the skin well and scoop out the seeds.
Onion ~ Raw red onions are great in salads. They have a mild, crisp flavor. Shallots or green onions would be nice in this salad, as well, as an alternative.
Fresh herbs ~ I like the combo of dill in mint in this salad. Be sure to use fresh herbs, not dried!
Chopped fresh parsley or snipped chives would be good, also.
Dressing ~ The dressing for this salad is made with just 3 simple ingredients – balsamic vinegar, dijon mustard and pure maple syrup. You don’t even need any oil!
If you don’t care for balsamic vinegar or don’t have it, you can use fresh lemon juice or apple cider vinegar instead.
How to make the recipe
Cut the sugar snap peas in half and place them in a mixing bowl (1). Add the sweet green peas (2), chopped cucumber (3) and diced red onion (4).
Add the chopped fresh herbs and dressing and mix well to combine.
Serve immediately or chill until ready to serve to allow the flavors to blend.
Storage/Freezing
This salad is great for meal prep. You can make it several days in advance. The flavors will only get better as it sits.
Store leftovers in an air-tight container in the fridge for 3 to 4 days.
I do not recommend freezing this Sugar Snap Pea Salad.
Pro tips for success
~ Cut the sugar snap peas in half to make them easier to eat.
~ Use an English cucumber, which has thin skin and very few seeds.
~ Thaw the sweet green peas on the counter or in the microwave safe dish for about a minute.
~ Be sure to use fresh herbs, not dried!
~ This salad can be served immediately, but is even better when it has time to sit to allow the flavors to meld.
~ This salad is gluten free, oil free, nut free, soy free and vegan!
~ Great for meal prep! You can make this salad several days in advance.
~ Makes a great side dish for picnics, potlucks, and backyard BBQs.
FAQs
Yes, sugar snap peas can be eaten raw or cooked. They have a mildly sweet, crunchy flavor.
Sugar snap peas are a cross between snow peas and garden peas. They have a fatter, rounder shape than snow peas, which are flat. They are quite similar in flavor and nutrition.
Yes! This salad is bursting with vitamins, minerals, antioxidants, fiber, and even protein! It’s vegan, gluten free, nut free, soy free and oil free!
More easy vegan salad recipes
- Raw Veggie Chopped Salad
- Hearts of Palm Salad
- Kidney Bean Salad
- Cucumber Chickpea Salad
- Healthy Broccoli Salad
I hope you love this recipe as much as we do! If you tried it, please use the rating system in the recipe card and leave a comment below with your feedback.
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For even more easy family recipes, be sure to check out my cookbook, The Meatless Monday Family Cookbook!
Sugar Snap Pea Salad
Ingredients
Sugar Snap Pea Salad
- 4 cups sugar snap peas halved
- ½ cup frozen green peas defrosted
- 1 English cucumber diced
- ½ of a red onion sliced thin
- 2 tablespoons chopped fresh dill or to taste
- 4 mint leaves or to taste
- salt or to taste
- black pepper
Balsamic Vinaigrette
- 3 tablespoons balsamic vinegar
- 1 ½ tablespoons Dijon mustard
- 1 tablespoons pure maple syrup
Instructions
- Add all the salad ingredients to a medium bowl and toss well.
- Whisk the vinaigrette ingredients in small bowl.
- Pour the vinaigrette over the salad and toss well.
- Serve at room temperature or chilled.
Notes
Storage/Freezing Store leftovers in an air-tight container in the fridge for 3 to 4 days. I do not recommend freezing this Sugar Snap Pea Salad.
Nutrition
El says
This was delicious! I served it with salmon and couscous with pistachios and raisins. I had so many people ask for the recipe. Thanks and Happy 4th!
Jenn S. says
So glad you liked it! Thanks!
Traci says
How far ahead do you think it could be made for a party? A day or two? Or might it get soggy?
Jenn S. says
You can definitely make it a day ahead. Not sure I would go more than that as you want it to retain it’s color too, as well as crispness. I hope you love it! Thanks, Traci!
Vanessa says
Yum! I love sugar snaps and the fact that you paired them with a simple balsamic sounds delicious! Pinning!
Jenn S. says
Thanks, Vanessa! Simple and delicious!
Hauke Fox says
This is absolutely my kind of salad! Directly reminds me of one my mum used to make. Loved it to bits 😀
Jenn S. says
Aw, really?! I love when food can take us back to our childhood!! Thanks, Hauke!
Jacqueline Meldrum says
Oh yes please and with that dressing, YUM! Stumbled, pinned and yummed.
Jenn S. says
Thank you so much, Jac!
Mel says
What a lovely salad. I adore sugar snap peas and I love that you added dill. Yum!
Jenn S. says
Thanks, Mel! I love dill, so any chance to add it in and I will do so! 🙂
Anjali says
Love sugar snap peas and this combo sounds delicious Jenn! The perfect salad! I need more sugar snap peas in my life =)
Jenn S. says
You do need some more in your life. 🙂 Thanks, Anjali!
Linda says
I love sugar snap peas. I eat them straight out of the bag like candy. This salad looks amazing, and I love that you added mint. This is definitely going on my list of summer salads.
Jenn S. says
Thanks, Linda! We do that too…straight from the bag! Yum! Nature’s candy!
Becca Amuse Your Bouche says
This looks so crunchy and fresh! Perfect for the summer. Love sugar snap peas!
Jenn S. says
Thanks, Becca!
Uma says
I bet this will be crunchy and tasty 🙂 I like pea snaps very much and my kids too:) I usually sauté them with some spices.
Jenn S. says
Thanks, Uma! Definitely crunchy and delicious. Glad to hear you kids like the sugar snap peas too!
Mandy says
Sugar snap peas are easily one of my absolute favorites to eat raw! Loving all the green in this salad and that dressing sounds perfect! Can’t wait to give it a try!
Jenn S. says
They are so sweet and crunchy and delicious! They are actually really easy to grow yourself too. Thanks for stopping by! Let me know if you try it!
Aimee / Wallflower Kitchen says
LOVE sugar snap peas! This looks gorgeous and I bet the textures are spot on 🙂
Jenn S. says
Thanks, Aimee!
Becky says
Ooh my kid is crazy about snap peas right now. I’ll have to make this for him!
Jenn S. says
That’s awesome that your son loves them too!!
Strength and Sunshine says
Sugar snaps are one of those veggies I eat like everyday! I get massive bags full from the bulk bin they’re in at the store every week!
Jenn S. says
From a bulk bin? NICE!!