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Salads, Side, Vegetarian, Spring |80 calories per serving|15 minute recipe

Spring Pea, Asparagus and Mint Salad

This content was last updated on April 7, 2022

This simple recipe blends 4 different greens for a unique salad that’s packed with flavor and nutrition. Asparagus and green peas both contain fiber and folate, two nutrients studied for their cancer-fighting properties. Fresh and frozen produce are both healthy choices. In fact, the process for preparing frozen produce today actually retains much of the texture, flavor and nutrition of the fresh version.


  • 2 cups frozen peas
  • 1 bunch (about 3/4 lb) asparagus, tough ends removed, sliced into 2” pieces
  • 2 cups fresh pea shoots, cut in half
  • 1 lemon, juice and zest
  • 1/2 cup fresh mint, roughly chopped
  • 1 Tbsp. extra-virgin olive oil
  • salt and pepper, to taste
Makes 6 servings (1 cup). Per serving: 80 calories, 2.5 g total fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 11 g carbohydrates, 5 g protein, 4 g dietary fiber, 0 mg sodium, 4 g sugar, 0 g added sugar.


  1. Fill a large saucepan 3/4 full of water and bring to a boil over high heat.
  2. Add peas to boiling water and blanch for 1 minute.
  3. Strain peas using a slotted spoon (save the boiling water for the asparagus). Add peas to a bowl of ice water to stop cooking process, then strain again and set aside.
  4. Add asparagus to the boiling water and cook until tender, about 2-3 minutes. Similarly drain asparagus and add to ice water for 1 min; drain and set aside.
  5. In large bowl, combine peas, asparagus, pea shoots, lemon zest, lemon juice, mint and olive oil and toss to combine. Season with salt and pepper, to taste. Optional: garnish with a slice of lemon.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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