This Mediterranean-inspired pea salad is a fresh, flavorful, and healthier twist on the classic—perfect for warm days, quick lunches, or as a vibrant side for your next BBQ.
For more easy salad recipes, check out our Italian Tuna Salad, Caprese Pasta Salad, Greek Salad, and Chicken Caesar Pasta Salad.
A Fresh Pea Salad with a Mediterranean Twist
As the weather warms up, Louise and I like to keep meals simple, fresh, and easy to prepare. This fresh pea salad recipe fits right in—it's crisp, flavorful, and ready in under 30 minutes.
Unlike the traditional American version, which is often heavy with mayonnaise and bacon, this salad takes a Mediterranean approach, using ingredients like lemon, herbs, sun-dried tomatoes, and feta to build flavor without weighing things down.
We start with sweet green peas, quickly blanched to keep their bite and bright color. Radishes bring crunch, avocado adds creaminess, and the fresh parsley and mint make it feel light and refreshing. A quick lemon and Dijon dressing ties everything together. If you have the time, let it sit for 30 minutes before serving so the flavors can meld.
This salad is easy to make ahead and holds up well, making it a great option for potlucks, work lunches, or as a healthy BBQ side dish. It’s also naturally vegetarian and packed with fiber and heart-healthy fats.
Serve it on its own, or spoon it over a base of Greek yogurt or labneh mixed with tahini and lemon for a more filling option.
Simple, fresh, and full of flavor—this is a pea salad you'll want to make all summer.
Ingredients
- Green peas: Fresh or frozen both work well. Just make sure to blanch them briefly for the best texture and color. This is the base for a vibrant green pea salad.
- Radishes: Add a peppery crunch. Substitute with thinly sliced cucumber or fennel for a milder bite.
- Avocado: Brings creaminess and richness. If you don’t have avocado, try diced cucumber for a lighter texture.
- Feta cheese: Adds saltiness and tang. Substitute with goat cheese or a plant-based feta if you're keeping it dairy-free.
- Sun-dried tomatoes (in oil): Add a savory, umami kick. If unavailable, use chopped cherry tomatoes or roasted red peppers.
- Red onion or shallot: Offers sharpness and depth. You can use green onions or chives for a milder flavor.
- Fresh parsley: Adds brightness and herbal flavor. Basil or dill would work as substitutes, depending on what you have.
- Fresh mint (optional): Brings a cool, refreshing note. Omit or replace with more parsley if you prefer a simpler herb profile.
- Extra virgin olive oil: A staple in Mediterranean salad recipes. Use the best-quality oil you can find for full flavor.
- Lemon juice and zest: Adds acidity and brightness. Substitute with white wine vinegar if needed.
- Dijon mustard: Helps emulsify the dressing and adds a tangy kick. Substitute with whole grain mustard or skip for a milder dressing.
- Serves well with: labneh or Greek yogurt whisked with tahini, lemon juice, and a pinch of salt.
How to Make Pea Salad
Step 1: Blanch the Peas
Bring a pot of water to a boil, then add the green peas. Cook for 2 to 3 minutes, just until they turn bright green and are tender but still firm. Drain them right away and rinse under cold water—or plunge them into a bowl of ice water—to stop the cooking. This helps keep their color and texture.
Step 2: Make the Dressing
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, and Dijon mustard. Add a pinch of salt and pepper to taste. Keep whisking until the dressing looks smooth and creamy. Set it aside.
Step 3: Toss the Salad
In a large bowl, add the peas, thinly sliced radishes, finely chopped red onion, chopped sun-dried tomatoes, and chopped herbs.
Pour the dressing over the top and toss gently until everything is coated. If you have time, let the salad rest in the fridge for 30 minutes to let the flavors blend.
Step 4: Finish and Serve
Just before serving, add the diced avocado and crumbled feta cheese. Give it one last gentle mix, then serve your easy pea salad as-is or on a base of labneh or Greek yogurt mixed with tahini, lemon juice, and salt. Top with grated lemon zest.
Tips
- Don’t overcook the peas: Blanch them briefly until just tender and bright green. This keeps the texture snappy and makes your fresh pea salad recipe feel light and crisp.
- Shock the peas in ice water: This step helps them stay bright and stops the cooking process instantly. It also preserves that garden-fresh flavor.
- Use thinly sliced red onion or shallot: To mellow their sharpness, soak the slices in lemon juice or cold water for 10 minutes before adding to the salad.
- Go for oil-packed sun-dried tomatoes: They’re softer, more flavorful, and easier to chop than dry-packed ones. If yours are dry, soak them in warm water or oil first.
- Make the dressing in a jar: Add all dressing ingredients to a small jar with a lid and shake. It’s fast, emulsifies perfectly, and you can store any leftovers easily.
- Add the feta and avocado at the end: This keeps them from breaking apart during mixing. Gently fold them in right before serving for the best presentation.
- Taste and adjust before serving: The feta and sun-dried tomatoes are salty, so always taste the salad before adding more salt.
- Serve with a creamy base: Spoon the salad over labneh or a lemony tahini-Greek yogurt spread for a more satisfying side or light main.
- Make it a meal: Add cooked lentils, chickpeas, or quinoa for extra protein and fiber, turning this Mediterranean salad recipe into a full lunch.
- Great as a make-ahead dish: Leave out the avocado until just before serving. Everything else holds up well in the fridge for a day or two, making it a great healthy BBQ side dish or picnic option.
Frequently Asked Questions
Yes, fresh peas work great if they're in season. Just shell them and blanch for 2–3 minutes until tender and bright green, then cool in ice water. They add extra sweetness and a fresh bite to this fresh pea salad recipe.
Yes, this version skips the mayonnaise completely. Instead, it uses a light lemon and Dijon dressing with extra virgin olive oil, making it a healthier, more Mediterranean-inspired option.
Absolutely. You can prep all the ingredients and toss everything (except avocado and feta) together up to a day in advance. Add the avocado and feta right before serving to keep them fresh.
Toss it with a little lemon juice and only add it just before serving. That way it stays green and creamy.
You can swap feta with crumbled goat cheese, a dairy-free cheese alternative, or simply leave it out. The salad will still be flavorful, especially thanks to the herbs and sun-dried tomatoes. For a full-flavored pea and feta salad, though, the feta is a key ingredient.
Definitely! Add chickpeas, white beans, or quinoa to bulk it up into a more filling dish. It pairs well with grilled vegetables or stuffed into pita bread for a quick lunch.
More Easy Mediterranean Recipes
- Orzo Salad
- Baked Cod
- Lemon Chicken
- Greek Chicken with Lemon and Orzo
- Chicken Shawarma
- Mediterranean Chicken
- Schiacciata (Tuscan Flatbread)
- Bean Salad with Tuna
If you tried this Mediterranean Pea Salad recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Recipe
Pea Salad (No Mayo)
Ingredients
- 3 cups green peas frozen or fresh
- 8 radishes thinly sliced
- 8 sun-dried tomatoes packed in oil, chopped
- ½ red onion or shallot - chopped
- ½ cup parsley finely chopped
- ¼ cup mint finely chopped
- ½ cup feta cheese crumbled
- 1 ripe avocado diced
For the Dressing
- 4 tablespoons extra virgin olive oil
- 2 tablespoon lemon juice
- 1 teaspoon lemon zest
- 1 tablespoon honey or maple syrup
- 2 teaspoons dijon mustard
- 1 small clove garlic grated
- ½ teaspoon salt and black pepper to taste
Serves well with (recommended)
- 1 cup labneh or Greek yogurt whisked with 1 tablespoon lemon juice, ½ teaspoon salt, and 2 tablespoon tahini.
Instructions
- Prep the Peas: Blanch 3 cups green peas in boiling water for 2–3 minutes until tender but still bright green. Drain and cool under cold water or in an ice bath.
- Make the Dressing: In a small bowl, whisk together 4 tablespoons extra virgin olive oil, 2 tablespoon lemon juice, 1 teaspoon lemon zest, 1 tablespoon honey, 2 teaspoons dijon mustard, 1 small clove garlic, ½ teaspoon salt, and pepper until emulsified. Adjust to taste.
- Assemble the Salad: In a large mixing bowl, combine peas, 8 radishes, 8 sun-dried tomatoes, ½ red onion, ½ cup parsley, and ¼ cup mint. Pour the dressing over and toss gently to coat everything evenly. Let it marinate for 30 minutes if you have time.
- Finish and Serve: Shortly before serving, add 1 ripe avocado and ½ cup feta cheese and give a final gentle mix.Serve as is, or on a bed of 1 cup labnehor greek yogurt mixed with tahini, salt, and lemon juice).
Notes
- Green peas: Fresh or frozen work great—just blanch briefly to keep them bright and tender.
- Radishes: Peppery crunch; swap with cucumber or fennel for something milder.
- Avocado: Creamy and rich; or use diced cucumber for a lighter option.
- Feta cheese: Salty and tangy; try goat cheese or dairy-free feta if needed.
- Sun-dried tomatoes: Adds umami; sub with cherry tomatoes or roasted peppers.
- Red onion or shallot: Sharp flavor; use green onion or chives for a gentler taste.
- Parsley: Bright and fresh; swap with basil or dill.
- Mint (optional): Cooling touch; skip or use more parsley.
- Olive oil: Use good-quality extra virgin olive oil for the best flavor.
- Lemon juice + zest: Adds brightness; sub with white wine vinegar.
- Dijon mustard: Emulsifies and adds tang; use whole grain mustard or omit.
- Serve with: Labneh or Greek yogurt whisked with tahini, lemon, and salt.
- Blanch peas briefly: Keep them bright green and crisp—don’t overcook.
- To mellow the onion: Soak slices in lemon juice or cold water for 10 mins.
- Use oil-packed sun-dried tomatoes: Softer, richer flavor; soak dry ones if needed.
- Shake dressing in a jar: Quick, mess-free, and stores well.
- Add feta + avocado last: Keeps them fresh and intact—fold in gently.
- Taste before salting: Feta and tomatoes add plenty of salt already.
- Serve over yogurt base: Try labneh or tahini-Greek yogurt for a creamy layer.
- Make it a meal: Add chickpeas, lentils, or quinoa for a full Mediterranean salad recipe.
- Meal-prep friendly: Holds up well without avocado—perfect healthy BBQ side dish
Emily says
Absolutely delicious! This pea salad is the perfect mix of creamy, crunchy, and fresh. I love how quick it was to throw together—ideal for busy weeknights or last-minute gatherings. The combination of sweet peas, tangy dressing, and sun-dried tomatoes was spot on. I added a sprinkle of fresh dill, and it took it to the next level. I’m definitely making it again four my husband birthday next week. Thank you for sharing such a simple yet flavorful dish!
Nico Pallotta says
Thank you so much for the kind words, Emily! I’m thrilled you enjoyed the salad—it’s one of my go-to favorites too. I love the idea of adding fresh dill; I’ll have to try that next time! So glad it’s earned a spot in your husband birthday menu. 😊🍴