INTRODUCTION

Crunchy Green Bean and Pea Salad is a fresh and simple salad that mixes bright green beans, sweet peas, crisp cucumber, and toasted seeds. This salad feels light but keeps you full with fiber and healthy fats. It is a healthy, low calorie choice that can be part of a balanced lunch or side dish. If you enjoy bright, fresh salads, you might also like the sweet and savory ideas in this sweet and spicy chicken peach salad for more meal inspiration.

This recipe makes a great for meal prep option. You can make the salad base ahead and add the seeds at serving time to keep it crunchy. It works well as a lighter option on a hot day, or as a healthy version of a side for a family dinner. The salad is naturally gluten free and can be adjusted to fit diabetic-friendly or low carb plans with a few changes.

WHY YOU WILL LOVE THIS RECIPE

Quick to make: steaming or blanching the green beans takes minutes.
Balanced: it offers fiber, healthy fats from seeds, and a low sugar dressing.
Great for meal prep: you can pack the salad for work or school and keep the seeds separate until ready to eat.
Light but filling: a lighter option that still feels satisfying thanks to seeds and chopped vegetables.
Good for weight loss: the salad is low calorie and high in fiber, which supports fullness and portion control.

This plate is also flexible. Add a lean protein to make it a high protein meal, or keep it plant-forward for a heart healthy and vegetarian lunch.

HOW TO MAKE Crunchy Green Bean and Pea Salad

This salad is easy to build in one bowl. You steam or blanch the green beans, thaw the peas, chop the vegetables, toast the seeds, and mix a simple dressing. The result is a crunchy, bright salad that works as a main or side. Below are clear steps and tips to make a tasty, healthy version of this dish.

EQUIPMENT NEEDED

Large pot or steamer for green beans
Large bowl for mixing
Dry skillet for toasting seeds
Small bowl or jar to whisk or shake the dressing
Cutting board and sharp knife
Measuring spoons and cups
Salad tongs or large spoon

Ingredients You’ll Need :

1 cup green beans, steamed or blanched, 1/2 cup thawed green peas, 1 small red onion, thinly sliced, 1/4 cup chopped spring onion, 1 small cucumber, chopped, 1 handful chopped lettuce, 1/2 cup mixed seeds (pumpkin, sunflower, sesame, and flax), 1 tsp Dijon mustard, 2 tbsp olive oil, 1 tsp maple syrup, 2 tbsp balsamic vinegar, Salt to taste

STEP-BY-STEP INSTRUCTIONS :

Prep the vegetables: Steam or blanch green beans until just tender, rinse under cold water. Thaw peas and drain. Slice red onion, chop spring onion and lettuce., 2. Toast the seeds: In a dry skillet over medium heat, toast seeds for 3 to 4 minutes, stirring until aromatic and lightly golden. Let cool., 3. Whisk together Dijon mustard, olive oil, maple syrup, balsamic vinegar, and salt., 4. In a large bowl, combine green beans, peas, onions, and lettuce. Pour over the dressing and toss gently to coat., 5. Sprinkle toasted seeds on top and serve immediately, or keep them separate until serving for maximum crunch.

HOW TO SERVE Crunchy Green Bean and Pea Salad

Serve this salad cold or at room temperature. For a balanced plate, pair it with a modest portion of lean protein and whole grains. Portion control helps with weight loss and keeps meals low calorie without feeling deprived. A serving size of about 1 to 1.5 cups is a good starting point for a side salad. If you make it the main meal, pair one cup of the salad with 3–4 ounces of grilled chicken, tofu, or salmon for a high protein meal.

If you want a vegetarian high protein meal, add a half cup of canned chickpeas or cooked lentils per serving. Those choices add plant protein and extra fiber without much sugar. For a diabetic-friendly plate, keep the portion moderate and focus on protein at the same meal to slow carbohydrate absorption.

STORAGE & FREEZING : Crunchy Green Bean and Pea Salad

Store the salad components separately for best texture. Keep the toasted seeds in an airtight container at room temperature for up to two weeks. The dressed salad should be stored in the refrigerator and eaten within 2 to 3 days. If you plan to meal prep, keep the dressing in a small jar and the vegetables in a sealed container. Do not freeze the dressed salad; freezing will change the texture of the vegetables. If you must freeze a version, freeze plain blanched green beans and peas in a freezer bag for up to 6 months, then thaw and mix fresh before serving.

SERVING SUGGESTIONS

For a balanced plate, serve with grilled salmon or baked tofu to add protein and healthy omega-3s.
Keep portions controlled: 1 cup salad as a side, or 1.5 to 2 cups with added protein as a main.
For a gluten free dessert or a sweet finish, serve this salad alongside a light, gluten free dessert such as Grandma’s gluten-free peach crisp.
Add a slice of whole grain bread or a small scoop of brown rice for more energy if you need extra calories for an active day.

VARIATIONS

Healthier version: Use avocado oil instead of olive oil for a neutral taste, or reduce oil to 1 tablespoon and whisk with a little water and extra mustard to thin the dressing. Add extra lettuce or cucumber to increase volume while keeping calories low for a lighter option.
High-protein or low-carb version: Add 4–6 ounces of grilled chicken, turkey breast, or a can of drained tuna to make a high protein meal. For a vegetarian high protein boost that stays low carb, add a scoop of hemp seeds and 1/2 cup of tempeh cubes. Swap out maple syrup for a low-calorie sweetener if you prefer.
Air fryer or oven-baked version: Roast green beans and a mix of seeds briefly in the air fryer for a smoky crunch. Toss green beans with a teaspoon of olive oil and air fry at 375°F for 6–8 minutes until slightly blistered. Toast seeds in the air fryer for 3–4 minutes at 350°F, shaking halfway through. If you prefer oven-baked, spread the beans and seeds on a baking sheet and roast at 400°F for 8–10 minutes. These versions add a warm, roasted flavor and extra texture.

For more salad ideas that mix nuts and fruits for contrast, check out this delicious kale salad with pear, walnuts, and maple-balsamic vinaigrette which uses similar mindsets for dressings and textures.

FAQs

Q: Is this salad diabetic-friendly?
A: Yes. This salad is low in added sugar and high in fiber, which helps control blood sugar. Keep portions steady and include a source of protein at the same meal for better blood sugar control.

Q: How long will this salad keep in the fridge?
A: The dressed salad will keep for 2 to 3 days in the refrigerator. Keep the seeds and dressing separate to preserve crunch. If you keep the salad mixed, eat it within two days for best texture and flavor.

Q: Can I make this salad low carb?
A: Yes. To make it lower carb, reduce or remove the maple syrup in the dressing, and add more leafy greens and protein such as grilled chicken or salmon. The peas add some carbs, so you can reduce peas or replace with extra cucumber.

Q: Is this salad a good option for weight loss?
A: This salad can be good for weight loss because it is low calorie and high in fiber. The seeds and any added lean protein add satiety. Use portion control and include lean protein to keep meals filling and balanced.

Q: Can I make this salad vegan?
A: Yes. The base recipe is already vegan. Use maple syrup as the sweetener and olive oil for the dressing. Add plant proteins like chickpeas, lentils, or tofu for a full vegan meal.

Q: Are the toasted seeds necessary?
A: The seeds add crunch, healthy fats, and a small amount of protein. If you skip them, the salad will still be tasty but less filling. Keep seeds separate until serving to maintain texture.

MAKE-AHEAD TIPS FOR Crunchy Green Bean and Pea Salad

Make the vegetables a day ahead and store them in a sealed container in the fridge. Keep the dressing and toasted seeds in separate small containers. When you are ready to eat, pour the dressing over the salad and sprinkle the seeds. This is great for meal prep because it saves time in the morning and keeps the salad fresh. You can assemble several lunch containers at once and add seeds at mealtime to keep crunch. For quick workplace lunches, pack the salad base, add a small container of dressing, and include seeds in a paper or plastic pouch to add just before eating. If you need a make-ahead dessert idea to pair after a lunch, try the gluten-free options at Grandma’s gluten-free peach crisp for an easy sweet treat you can prepare in advance.

Crunchy Green Bean and Pea Salad