Spring Pea Pasta Salad: A Fresh Taste of Spring
When spring arrives, it brings with it an abundance of fresh produce—and there’s no better way to celebrate it than with a Spring Pea Pasta Salad. This light, vibrant dish bursts with herby flavors, fresh vegetables, and just the right balance of texture and tang. Whether you’re planning a picnic, a light lunch, or a potluck, this salad makes a delicious and healthy addition.
What makes this dish truly shine is its seasonality. Peas, in particular, are at their freshest in spring. They’re naturally sweet, rich in fiber, and an excellent source of plant-based protein. If you’re interested in learning more about what produce is at its peak right now, check out this helpful Seasonal Produce Guide for Peas.
But green peas are more than just seasonal stars—they’re nutritional powerhouses. They’re packed with vitamins A, C, and K, as well as antioxidants that support overall health. For a deep dive into the health benefits of peas, this article on green peas’ nutrition is a must-read.
Table of Contents
🧄 Ingredients You’ll Need
This salad is endlessly customizable. Below is the basic version to get you started:
Base Ingredients
- Short pasta (fusilli, penne, or orecchiette)
- Fresh or frozen peas
- Cherry tomatoes, halved
- Red onion, thinly sliced
- Crumbled feta or goat cheese
- Fresh herbs (mint, basil, or parsley)
For the Dressing
- Extra virgin olive oil
- Fresh lemon juice
- Dijon mustard
- Honey (or maple syrup for vegan version)
- Salt and pepper
🍴 Step-by-Step Instructions
Making this dish is simple, but a few techniques will make it pop.
1. Cook the Pasta
- Boil in salted water until al dente
- Rinse under cold water to stop cooking
2. Blanch the Peas
- If using fresh peas, blanch in boiling water for 1–2 minutes
- Immediately transfer to ice water to keep color and crispness
3. Make the Dressing
- In a small bowl, whisk:
- 1/3 cup olive oil
- Juice of 1 lemon
- 1 tsp Dijon mustard
- 1 tsp honey or maple syrup
- Salt and black pepper
4. Combine All Ingredients
- Toss pasta, peas, herbs, tomatoes, and onions in a bowl
- Pour dressing and mix gently
- Add cheese and chill before serving
🧑🍳 Recipe Variations
Customize your salad to suit your taste or dietary needs:
Vegan Options
- Omit cheese or use plant-based cheese
- Replace honey with maple syrup
Protein Boost
- Add grilled chicken, tuna, or chickpeas
Add More Veggies
- Asparagus
- Zucchini
- Roasted bell peppers
Pasta Swaps
- Gluten-free pasta
- Whole wheat pasta
- Legume-based pasta
🥬 Nutritional Information (Per Serving)
- Calories: ~350
- Protein: ~10g
- Fat: ~15g
- Carbs: ~40g
- Fiber: ~5g
Peas add satiety-boosting fiber and help regulate blood sugar. If you’re planning to store it, check these FDA food storage guidelines to keep it safe and tasty.
🥗 When to Serve This Salad
Spring Pea Pasta Salad is perfect for:
- Spring brunches
- Outdoor lunches and picnics
- Potlucks and barbecues
- Meal prep for work or school lunches
🧊 Storage & Make-Ahead Tips
- Store in an airtight container for up to 3 days
- Dress lightly if preparing in advance—refresh before serving
- Chill thoroughly to preserve flavor and texture
🥂 Pairing Suggestions
Pair this salad with:
- Grilled meats like chicken, steak, or salmon
- Crusty bread or pita
- Beverages:
- Iced tea or lemonade
- Dry white wines like Sauvignon Blanc
❓ Frequently Asked Questions
Can I use frozen peas?
Yes! Frozen peas are a great alternative—just thaw and rinse before adding.
What’s the best dressing for this salad?
Lemon vinaigrette works beautifully, but a creamy yogurt-based dressing is a fun twist.
Can I make it the night before?
Definitely—just wait to add extra dressing and fresh herbs until right before serving.
Is this served hot or cold?
Cold or room temperature is best, making it perfect for picnics and potlucks.
How do I keep the salad from getting soggy?
- Use firm pasta
- Rinse and cool ingredients completely
- Add dressing just before serving if possible
✅ Final Thoughts
Spring Pea Pasta Salad captures everything we love about spring—freshness, color, and lightness. It’s easy to prepare, nutritious, and sure to become a seasonal favorite.
Whether you’re serving it at a party or enjoying it as a light lunch, this dish offers endless versatility and unbeatable flavor. Give it a try and experience the best of the season—one forkful at a time. 🌱
