Quinoa Confetti Salad with Sugar Snap Peas & Toasted Pepitas
Health Benefits of Snap Peas
Snap peas, also known as sugar snap peas, are one of the first vegetables ready for harvest each year. The snap pea is a cross between standard peas and snow peas that first came about in 1979, as a tasty, crunchy hybrid.
Snap peas are a fresh, refreshing vegetable that can be added to a variety of recipes or eaten raw.
The vitamins, minerals, and antioxidants in snap peas can provide important health benefits. For example, vitamin C is important for helping your body heal from injuries and maintain healthy blood vessels and muscles. Consuming enough vitamin C can also help improve your immune system over time.
Snap peas are also full of potassium, which is an important mineral for maintaining a healthy heartbeat and kidney function, as well as playing a key role in muscle contraction.
Snap peas are an excellent source of vitamin K, which plays an important role in keeping your skeletal system strong. Vitamin K helps process calcium and adds it to your bone cells. This can help prevent bone problems like osteoporosis and bone fractures. Vitamin K is also important for helping your blood clot effectively and can help your body heal more quickly.
Snap peas are also a great help for your immune system. They are rich in beta-carotene and vitamin A, which are important for the growth of immune cells. Vitamin A helps your body protect itself from invading bacteria and viruses by supporting the growth and proliferation of your immune cells. Furthermore, the vitamin C in snap peas can help boost your immune system by supporting healthy blood cells, especially white blood cells.
Snap peas are full of dietary fiber, especially if you eat the pods. Insoluble dietary fiber can help feed the “good” bacteria in your digestive system, acting as a prebiotic. This helps keep your digestive system healthier and more efficient.
Nutrition
Snap peas are rich in folate, which is important for your body to maintain healthy cell division and DNA duplication. Physicians recommend that anyone who is or may become pregnant consume at least 400 mcg of folate daily, as it plays a key role in avoiding birth defects.
Quinoa Confetti Salad with Sugar Snap Peas & Toasted Pepitas
Prep: 10 mins
Cook: 30 mins
Total: 40 mins
This light, veggie-packed, and protein-rich salad is equally perfect for potlucks, packed lunches, or super-easy dinners.
Yield: 4 -6 servings
INGREDIENTS
1/2 cup dried quinoa about 1 1/2 cup cooked
2 cups sugar snap peas
1/2 cup raw pepitas pumpkin seeds
1/2 cup grated carrots about 2 small carrots
1/4 cup finely diced red onion about 1/4 small onion
1/4 cup minced chives
1/4 cup olive oil
2 tablespoons white wine vinegar
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
INSTRUCTIONS
Cook the quinoa according to package directions. Set aside and allow to cool.
Fill a medium saucepan half full with water and bring to a boil. Add the sugar snap peas and boil for one minute. Using a slotted spoon, transfer peas to a few layers of paper towels to dry and cool.
When cool enough to handle, cut into 1-inch long pieces.
Place a medium saute pan over medium heat. Add the pepitas and cook, stirring constantly, until toasted and fragrant, about 5 minutes. Set aside and allow to cool.
Add quinoa, peas, and pepitas to a large bowl along with the carrots, onion, and chives. Toss to combine.
In a small bowl, whisk together the olive oil, vinegar, salt, and pepper. Pour dressing over salad and toss again to coat.
Taste and add additional salt and pepper if desired.
To store, cover tightly with plastic wrap or transfer to an airtight container. Refrigerate for up to two days.