Welcome to our delicious English Summer Salad recipe page! This refreshing dish is perfect for hot summer days when you crave a light and healthy meal. Our salad consists of a beautiful combination of summer herbs, crisp lettuce and a selection of colorful vegetables. It’s incredibly easy to prepare, making it the ideal choice for quick, hassle-free cooking. You’ll love this salad’s variety of flavors and textures, making it a great addition to any meal or as a standalone dish. Try this simple but incredibly delicious recipe and enjoy the essence of summer!
Ingredients
500 g peas and broad beans (preferably freshly peeled)
3 tbsp extra virgin olive oil
About 6 spring onions, cleaned and thinly sliced
Assortment of lettuce leaves, e.g. B. Wild rocket, baby gem, watercress or landcress
Juice and zest 1 lemon
a handful of chervil and flat-leaf parsley leaves
Preparation steps
Place the peas and beans in a large pot of rapidly boiling salted water.
Bring to a boil for no more than 1-2 minutes.
Drain and allow to cool naturally (instead of submerging in ice water, which I find washes off the flavor).
Serve while still warm with a little olive oil.
Scatter the spring onions over the top and season well.
Finally, season the lettuce leaves with the remaining oil, lemon juice and lemon zest.
Season well.
Mix together with the peas, broad beans and spring onions.
Sprinkle the herbs on top.
Nutritional Information
kcal
fat
saturates
carbohydrates
Sugar
fiber
protein
Salt
172
10g
2g
13g
3g
7g
9g
0.01g
Equipment and tools
To prepare this English summer salad you will need the following equipment and tools:
Pudding tool for peas and broad beans
Knife for cutting green onions
Salad spinner for washing and drying lettuce leaves
Zester or grater for lemon peel
Juicer for lemon juice
dulcimer
mixing bowl
Serving plate
Allergen information
This English summer salad contains the following allergens:
Peas and broad beans
Please note that this recipe may also come into contact with other allergens not listed above. If you have allergies or dietary restrictions, we recommend checking the ingredients carefully or consulting a doctor.
If you have leftovers or want to make the salad in advance, here are some storage tips:
Store unused peas and broad beans in an airtight container in the refrigerator for up to three days.
Leftover salad can be stored in an airtight container in the refrigerator for up to 2 days.
It is advisable to store the dressing separately and only add it to the salad shortly before serving to avoid the lettuce leaves from bleaching.
Before serving leftovers, check for freshness and discard any spoiled or smelly components.
Health Benefits of Summer English Salad
Not only is the English summer salad a refreshing and delicious dish, but it also offers a variety of health benefits. Packed with fresh vegetables and herbs, this salad provides essential nutrients, vitamins and antioxidants necessary for a healthy lifestyle.
1. Peas and broad beans
The main ingredients of this salad, peas and broad beans, are excellent sources of protein, fiber and micronutrients. These legumes are low in fat and cholesterol and are therefore a great addition to any healthy diet. They provide essential amino acids, the building blocks of proteins, and contribute to the growth and repair of muscles and tissues.
Using extra virgin olive oil in the dressing not only improves the taste but also brings numerous health benefits. This heart-healthy oil is rich in monounsaturated fats, which help lower bad cholesterol and reduce the risk of heart disease. Olive oil also contains antioxidants and anti-inflammatory properties that may protect against chronic diseases.
Spring onions not only add a mild onion flavor to the salad, but also provide a number of health benefits. They are a good source of vitamins A and C, which are essential for maintaining healthy skin, boosting the immune system and promoting collagen production. Scallions also contain fiber, potassium and antioxidants, which support heart health and help regulate blood pressure.
4. Assortment of lettuce leaves
The combination of lettuce leaves, such as wild rocket, baby gem, watercress or landcress, gives the salad a refreshing bite. This leafy vegetable is low in calories and high in water content, making it a good choice for weight management. They are also rich in vitamins A, C and K as well as minerals such as iron and calcium. Eating a variety of lettuce leaves can improve digestion and increase overall nutrient absorption.
5. Lemon juice and zest
Adding lemon juice and zest not only provides a tangy and lemony taste but also provides health benefits. Lemons are rich in vitamin C, a powerful antioxidant that supports the immune system, improves iron absorption and promotes collagen production. They also have antibacterial properties and can aid digestion and detoxification.
6. Chervil and flat-leaf parsley leaves
Using chervil and flat-leaf parsley leaves in this salad not only improves the taste but also provides health benefits. These herbs are a good source of vitamins A, C and K as well as iron and folic acid. They have antioxidant properties that help fight inflammation, promote healthy digestion, and support liver function.
Next time you’re looking for a light and nutritious summer meal, consider making the English summer salad. The combination of fresh vegetables, herbs and a spicy dressing not only pampers your taste buds, but also provides your body with important nutrients for optimal health.
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