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Sprouted Green Pea Salad

Sprouted Green Pea Salad (1)

I love grocery shopping; I can spend hours in a health food store. I also love to buy new ingredients and experiment. What I find interesting is that people come up and talk to me when I grocery shop, they give me recipes, recommend products and I love that. Often my husband will ask me if I know the person and my answer is usually ‘no’.

A few months ago, I was getting seeds to sprout and a very nice lady approached me and told me about these green peas, so I got a little package and gave it a try. She was right, they are great. The small dry peas double in size when they are soaked and turn bright green. The sprouting takes about two days and because they are sprouted, they cook very quickly.

I like to sprout the peas but the salad can be made with soaked and cooked peas as well. I try to sprout most of our seeds, beans, grains and nuts, if you are interested, you can find everything there is to know about sprouting here.

  • 1 cup dried green peas
  • ½ small onion, peeled and quartered
  • 1 bay leaf
  • ¼ cup extra-virgin olive oil
  • Juice of 1 lemon
  • Sea salt
  • ½ -1 cup mint leaves
  • 3-4 scallions, finely chopped

Sprouted Green Pea Salad (2)

Wash the peas in cold water, soak them overnight, drain and rinse, transfer to a jar or the sprouter of your choice. If you are using a jar, make sure it’s large enough to hold about twice the amount of peas. Place a piece of plastic or cloth mesh screens and secure it with a mason jar lid or a rubber band.

Rinse the peas thoroughly every 12 hours, drain them and place the jar in a large bowl that still allows air circulation but drains off the excess water, store the jar in a dark place. It takes 3-4 wash and drain cycles to sprout peas, depending on the temperature of the room.

Once the peas have sprouted, transfer them to a medium pot; add a bay leaf and the onion. Cover with cold water; bring to a boil over high heat. Once it starts to boil, reduce the heat to a simmer, cover with a lid and cook for 10-15 minutes or until the peas are very tender.

Meanwhile prepare the dressing in a large bowl by mixing the lemon juice, sea salt and the olive oil, set aside. Check the peas for doneness, most of the skins will rise to the top, remove those with a slotted spoon, drain the peas, remove the bay leaf and the onion quarters and toss in the dressing while they are still hot, let them cool a little, tear the mint leaves with your fingers and add to the peas along with the chopped scallions, serve at room temperature or cold.

Sprouted Green Pea Salad (3)


11 comments to Sprouted Green Pea Salad

  • Megi, this salad looks so simple yet delicious. I heard a long time ago that sprouted grains are very healthy, I never had sproted peas, I’ll get some peas next time I go grocery shopping :) Thanks for sharing!

  • This looks like such a healthy yet fancy and simple dish!

  • I’ve been getting into sprouted things lately. The sprouted peas salad sounds really delicious.

  • That looks great! I’ve never sprouted peas before, but I’ve done mung beans. So yummy :) I love all kinds of sprouts. I bet the mint in your salad is fantastic, I can’t wait to get some fresh mint out of my garden :)

  • I love getting food advice from random people! You get some really good tidbits of info that way! These sprouted peas look delicious!

  • How funny, Megi – the same thing happens to me! This salad looks really great. I’ve been perusing a Turkish cookbook and am amazed at the variety of grains that we completely ignore in America. I’m looking forward to trying more Turkish recipes & seeing what you think of the results.

  • We are so similar Megi! You are doing great with your sprouts. I need to get back into doing them. Things have been so crazy lately it has fallen by the wayside.

  • Oh, Megi…this sprouted pea salad looks absolutely delicious! Thank you so much for sharing this recipe with us…another amazing and healthy recipe.
    I love the amount of mint you used…this salad must be so refreshing. Perfect for the summer months…

  • What an innovative recipe. I have never heard of sprouted peas but I love the sound of this. I already have an abundance of mint (only 3 weeks into the growing season) and am always looking for good uses for it. Thanks for sharing!

  • Balkondaki taze nanelerimle eve döner dönmez hemen deneyeceğim bu lezzetli salatayı. Ellerine sağlık Megi.

  • That’s such a wonderful salad, Megi. It certainly looks healthy.

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