We always love the chance to highlight seasonal veggies. The star of the show today is the crunchy sugar snap pea! 

Snap peas are a cross between snow peas and garden peas. Unlike English pea pods, where only the peas tucked inside are edible, the entire sugar snap pea—pod and all—can be eaten. They are delicious raw but we prefer to briefly sauté them in a skillet to tenderize them slightly yet keep them snappy.

This simple salad contains lightly sauteed sugar snap peas and shallots, mixed with fresh herbs and lemon zest. Then, it’s all tossed in tossed in a tangy honey poppy seed dressing.  It’s the perfect balance of sweet and savory; plus, it’s delicious served with our Yogurt marinated Grilled Chicken .

Why we love these ingredients

Sugar snap peas are an excellent source of fiber as well as plant-based protein, which is perfect for anyone following vegetarian or vegan diets.  They’re also rich in such essential minerals as Vitamin K, potassium, and folate, which help regulate blood pressure and reduce the risk of cardiovascular diseases.

Poppy seeds contain healthy omega-3 and omega-6 fatty acids, which help support a healthy brain, maintain your skin, and promote healthy cholesterol levels. Plus, they are rich in antioxidants, which repair free radical damage and support overall health.

Shallots are a small, elongated member of the onion with a taste that’s described as a mix between an onion and garlic. Shallots are a more concentrated source of protein, fiber, and vitamins than their onion cousins. Like onions, shallots contain allicin, a medicinal compound that supports your heart and helps with cell repair.

Pro tips for easy prep

To save time, you can buy pre-packaged snap peas that are already trimmed. Cut the pea pods in half for easier eating.

Prefer a more savory snap pea? When sautéing, replace the salt with 2 teaspoons of soy sauce.  Snap peas are also delicious raw with a pinch of salt.

Sauteed Snap Pea and Poppy Seed Dressing

Ingredients 

• 3 TBSP olive oil, separated
• 3 TBSP lemon juice [about 1-2 lemons]
• 1 -1/4 tsp salt
• 1-1/2 tsp lemon zest
• 1 TBSP honey
• 1/4 tsp salt
• 1/2 tsp pepper
• 1/4 tsp dried thyme
• 1 small shallot minced
• 1 tsp poppy seeds
• 1 pound fresh sugar snap peas, trimmed and halved
• 1 TBSP fresh chopped parsley

Instructions

1. Prep: Zest the lemon. Mince the shallot. Snap the stem end of the peas; pull the string off of the length of the pod, and discard.
2. Sauté the peas: Heat a large skillet over medium heat. Add 2 TBSP of oil and swirl to coat the pan. Add the chopped shallot, snap peas, salt, and black pepper. Cook, stirring occasionally, until tender yet crisp, 3 to 5 minutes. Remove from the heat.
3. Season with dressing: In a medium bowl whisk together the remaining 1 TBSP olive oil, lemon juice, honey, thyme, poppy seeds, salt, and pepper. Add sauteed peas and shallot mixture and toss to coat. Add parsley, more salt or pepper if desired. Refrigerate for at least 30 minutes before serving to let the flavors blend. Enjoy!