Pea & Carrot Salad

Pea & Carrot Salad

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From: EatingWell Magazine, May 2019

This healthy salad recipe calls for tiny carrots, harvested in spring when young, with their tops still attached. If you can't find them, use 2 cups julienned carrots and substitute arugula for the carrot tops. Pea greens, also known as pea shoots, are the leaves, tendrils and flowers of a mature pea plant. Look for them at farmers' markets or Asian markets.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1½ cups peas, fresh or frozen (thawed), divided
  • 1 cup canned chickpeas, rinsed
  • ½ teaspoon salt, divided
  • ½ cup buttermilk
  • 3 tablespoons extra-virgin olive oil
  • ½ teaspoon ground pepper
  • 6 small multicolored carrots
  • 25 tiny carrots (1-2 inches long) with greens attached (about 8 ounces)
  • 8 cups loosely packed pea greens (pea shoots) or watercress
  • 1 cup snow peas, trimmed
  • Pea blossoms, tiny snow peas & lemon wedges for garnish


  • Prep

  • Ready In

  1. Combine 1 cup peas, chickpeas and ¼ teaspoon salt in a food processor; puree until mostly smooth. Set the hummus aside.
  2. Combine buttermilk, oil and pepper with the remaining ½ cup peas and ¼ teaspoon salt in a blender; puree until very smooth. Transfer to a large bowl.
  3. Using a mandoline or vegetable peeler, cut small carrots into ribbons. Transfer to a bowl of ice water and let stand until crisp and starting to curl, 5 to 10 minutes. Drain and pat dry.
  4. Remove greens from tiny carrots and chop enough to equal 2 cups (reserve any remaining greens for another use). Cut the tiny carrots in half. Toss the tiny carrots, carrot ribbons, pea greens (or watercress) and snow peas in the bowl with the dressing. Spread the reserved hummus on a serving platter and top with the salad. Garnish with pea blossoms, tiny snow peas and lemon wedges, if desired.
  • To make ahead: Refrigerate hummus and dressing (Steps 1 & 2) for up to 2 days.

Nutrition information

  • Serving size: 1⅓ cups
  • Per serving: 214 calories; 9 g fat(1 g sat); 8 g fiber; 27 g carbohydrates; 8 g protein; 70 mcg folate; 2 mg cholesterol; 12 g sugars; 0 g added sugars; 10,836 IU vitamin A; 71 mg vitamin C; 118 mg calcium; 4 mg iron; 366 mg sodium; 428 mg potassium
  • Nutrition Bonus: Vitamin A (217% daily value), Vitamin C (118% dv), Iron (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 3½ vegetable, 2 starch, 1½ fat

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