High Fiber Pea Salad

Brighten up your mealtime with this High Fiber Pea Salad, a vibrant and nutritious dish that's both easy to prepare and packed with wholesome goodness! Featuring tender green peas, crunchy celery, sweet shredded carrots, and diced red bell pepper, this salad is a rainbow of flavor and texture. Roasted pumpkin and sunflower seeds add a delightful crunch and a boost of fiber, while a zesty dressing of olive oil, apple cider vinegar, and Dijon mustard ties it all together beautifully. Finished with a sprinkle of fresh parsley, this salad is perfect as a healthy side dish or a light lunch on its own. Ready in just 15 minutes, it’s a refreshing, fiber-filled option that’s as good for your taste buds as it is for your gut health!

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 6

Ingredients

• 3 cups frozen green peas
• 1 medium red bell pepper, diced
• 0.5 medium red onion, finely chopped
• 2 stalks celery stalks, diced
• 1 medium carrot, shredded
• 0.25 cup pumpkin seeds
• 0.25 cup sunflower seeds
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons extra virgin olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon honey (optional)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Place the frozen peas in a large bowl and let them thaw at room temperature for 10-15 minutes. Alternatively, you can blanch them in boiling water for 1-2 minutes and immediately rinse under cold water to cool them down.

Step 2

Dice the red bell pepper, finely chop the red onion, dice the celery stalks, and shred the carrot. Add all the vegetables to the bowl with the peas.

Step 3

Sprinkle the pumpkin seeds and sunflower seeds over the vegetables for added crunch and fiber.

Step 4

In a small mixing bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey (if using), salt, and black pepper to create the dressing.

Step 5

Pour the dressing over the salad and toss gently to combine, making sure all the vegetables are coated evenly.

Step 6

Sprinkle the chopped parsley over the top for a fresh burst of flavor.

Step 7

Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld together. Enjoy chilled or at room temperature.

Nutrition Facts

Serving size	902.8 grams (902.8g)

Amount per serving	% Daily Value*
Calories	1154

Total Fat 67.20g	86%
Saturated Fat 9.60g	48%
Polyunsaturated Fat 19.00g
Cholesterol 0mg	0%
Sodium 1444mg	63%
Total Carbohydrate 106.20g	39%
Dietary Fiber 37.80g	135%
Total Sugars 44.30g
Protein 45.10g	90%

Vitamin D 0IU	0%
Calcium 254mg	20%
Iron 13mg	69%
Potassium 2509mg	53%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.0%

Protein: 14.9%

Carbs: 35.1%