Fresh & Vibrant Carrot, Pea, and Mint Salad: A Delicious Recipe for Your Family’s Sunday Supper

We are thrilled to present a truly special guest recipe today, brought to you by a remarkable husband-and-wife team whose passion for food and family shines brightly. Jeff Kauck, a James Beard-nominated food photographer, has lent his artistic eye to countless top-notch cookbooks, capturing the essence of culinary delights. His wife, Susie Kauck, is the insightful author behind the popular food blog, Return to Sunday Supper, a platform dedicated to fostering meaningful connections through food. Susie’s blog is a treasure trove of recipes designed to bring families closer, like the one we’re sharing today. Prepare to be inspired by Susie’s clean, light, and wonderfully refreshing Carrot, Pea, and Mint Salad – a dish that perfectly encapsulates the joy of spring and the warmth of shared meals. ~Jaden

Hello, I’m Susie Kauck, and I founded Return to Sunday Supper with a deeply held belief: the profound importance of a significant, celebrated, face-to-face meal shared by family and friends at least once a week. In our increasingly fast-paced world, carving out time for this sacred ritual is more vital than ever. What better way to enrich our lives and strengthen our bonds than by gathering around a weekly meal that naturally brings loved ones closer? It’s a simple act with immeasurable returns.

I envision these weekly gatherings as a powerful antidote to the ‘life as usual’ syndrome – a condition characterized by relentless schedules, growing physical and emotional distances, an over-reliance on convenience foods, and an almost addictive attachment to digital screens. A Sunday Supper is a conscious choice to slow down, reconnect, and nourish both body and soul. It’s an opportunity to truly see and hear each other, to share stories, laughter, and perhaps even a few tears. It provides a consistent touchpoint that anchors our weeks, offering stability and comfort in an often chaotic world. This tradition adds profound value to our lives, inspiring us to nurture relationships and create lasting memories around the dinner table.

Beyond delicious recipes and heartwarming stories, Return to Sunday Supper also delves into the nutritional information of featured foods, alongside thoroughly documented reasons highlighting the immense importance of families eating together. Research consistently shows that children who eat regularly with their families tend to perform better academically, have higher self-esteem, and are less likely to engage in risky behaviors. For adults, these meals reduce stress, foster a sense of belonging, and offer a valuable opportunity for mindful eating.

My blog is a vibrant collection of cherished family classics and thoughtfully updated recipes, each one interwoven with a personal narrative. I warmly invite you to share your own Sunday supper stories and favorite recipes with our growing community. By doing so, we can collectively motivate and inspire others to embark on their own rewarding Sunday supper traditions. If you’re interested in participating and sharing your unique culinary journey, please don’t hesitate to reach out to me at [email protected]. Together, we can build a movement around the simple yet powerful act of sharing a meal.

This week, my thoughts have gravitated towards the simple, unadulterated pleasures that the bounty of spring so generously offers. This contemplation naturally blossomed into the creation of this delightful Carrot, Pea, and Mint Salad – a dish that is as straightforward to prepare as it is beautiful to behold, and undeniably refreshing to taste. It’s a celebration of fresh, seasonal ingredients at their peak.

My enduring affection for carrots traces back to my childhood, specifically to the charming illustrations of carrots in Beatrix Potter’s beloved stories. I can vividly recall Peter Rabbit’s adventures, and like him, my favorite way to enjoy carrots, both then and now, has always been raw! There’s an undeniable sweetness and crispness to an uncooked carrot that’s truly satisfying. Furthermore, consuming carrots in their raw state ensures they retain their full spectrum of wonderful nutrients – from beta-carotene for vision to a wealth of antioxidants. This nutrient retention is just one more compelling reason to adore this vibrant, wholesome salad.

The Star Ingredients: Carrots, Peas, and Mint

This salad shines brightly thanks to its trio of humble yet powerful ingredients. Each component not only contributes a distinct flavor and texture but also offers significant health benefits, making this dish a truly nourishing choice for any meal.

The Marvelous Carrot

Carrots are much more than just a colorful addition to your plate; they are a nutritional powerhouse. Renowned for their high beta-carotene content, which the body converts into Vitamin A, carrots are essential for maintaining healthy vision, boosting immune function, and promoting skin health. Their natural sweetness and crisp texture make them incredibly versatile, whether enjoyed raw, roasted, or as part of a complex dish. In this salad, their fresh, earthy crunch forms the perfect foundation. Slicing them thinly, especially with a mandoline, enhances their delicate flavor and creates an elegant presentation that makes the salad visually appealing.

Sweet & Tender Peas

Peas, often underestimated, are miniature bursts of springtime sweetness. These vibrant green legumes are an excellent source of vitamins C and K, as well as dietary fiber, which aids digestion and promotes satiety. They also provide valuable plant-based protein, making them a fantastic addition to vegetarian and vegan diets. Whether you opt for fresh, shelled peas or the convenience of frozen ones, their tender texture and subtly sweet flavor pair exquisitely with the crisp carrots and zesty dressing. Blanching fresh peas for just a couple of minutes intensifies their color and maintains their perfect texture, while a quick defrost is all that’s needed for frozen peas.

The Refreshing Essence of Mint

Mint is the herb that truly elevates this salad from good to extraordinary. Its bright, peppery, and incredibly refreshing flavor cuts through the sweetness of the carrots and peas, adding a vibrant zing. Beyond its culinary appeal, mint is known for its digestive properties and its ability to refresh the palate. Fresh mint leaves, whether torn or finely cut, release their aromatic oils, infusing every bite with a cooling sensation. It’s this refreshing quality that makes the salad particularly perfect for warmer weather or as a palate cleanser alongside richer dishes. The infusion of mint into the vinaigrette further amplifies its presence, creating a cohesive and harmonious flavor profile.

Crafting the Perfect Mint-Infused Vinaigrette

A truly exceptional salad relies on a perfectly balanced dressing, and this mint-infused vinaigrette is no exception. It’s simple, yet its nuanced flavors beautifully complement the freshness of the vegetables.

Choosing Your Oil

The base of our vinaigrette is extra virgin olive oil, known for its robust flavor and health benefits. However, if you prefer a lighter, more delicate taste that allows the mint and lemon to truly sing, grape seed oil is an excellent alternative. Both choices provide a silky texture that coats the salad ingredients wonderfully.

The Magic of Mint Infusion

The secret to this vinaigrette lies in infusing the oil with fresh mint. By gently crushing three sprigs of mint and allowing them to steep in the oil for about 10 minutes, you extract their essential oils and delicate aroma. This creates a subtly minty foundation for the dressing, rather than relying solely on the chopped mint added at the end. Remember to remove the steeped mint sprigs before whisking the other ingredients to avoid an overpowering flavor.

Lemon: Brightness and Zest

Lemon is a crucial component, providing a burst of bright acidity that balances the oil and enhances the natural sweetness of the carrots and peas. Don’t forget to zest the lemon first! The zest contains concentrated aromatic oils that deliver a more intense citrus flavor than juice alone. One teaspoon of zest and two tablespoons of fresh lemon juice strike a perfect balance, offering both a fragrant aroma and a tangy kick.

Optional Sweetness: A Hint of Honey

For those who enjoy a slightly sweeter vinaigrette, a teaspoon of honey is a wonderful optional addition. It can soften the lemon’s sharpness and marry beautifully with the sweetness of the carrots, adding another layer of complexity without making the dressing overly saccharine. Adjust to your personal preference, tasting as you go.

Seasoning to Perfection

Finally, a pinch of salt and a grind of fresh black pepper are essential. These simple seasonings awaken all the other flavors, bringing the vinaigrette to life. Always season to taste, ensuring the dressing perfectly enhances the salad without overwhelming it.

Preparation: Tips for a Visually Stunning and Delicious Salad

Achieving a beautiful and flavorful salad is all about technique and attention to detail. Here are some pointers to help you master this Carrot, Pea, and Mint Salad.

Preparing the Carrots

The presentation of this salad largely depends on how you prepare your carrots. You have a couple of excellent options:

• Mandoline Slicer: For elegant, uniformly thin slices, a mandoline slicer is your best friend. It creates beautiful, ribbon-like carrot strips that are not only visually appealing but also offer a delicate texture. Exercise caution when using a mandoline, always using the guard to protect your fingers.
• Grater: If a mandoline isn’t available, a standard box grater or a food processor with a grating attachment works perfectly for shredding carrots. This will result in a different texture, but equally delicious.

Once sliced or grated, immerse your carrots in a bowl of ice water for about 15-20 minutes. This simple step is a chef’s secret for crisping them up, making them even more refreshing and delightful to eat. Remember to drain them thoroughly just before assembling the salad to prevent any excess water from diluting the dressing.

Preparing the Peas

The method for preparing your peas depends on whether you’re using fresh or frozen:

• Fresh Peas: If you’re lucky enough to have fresh, shelled peas, a quick blanching is recommended. Bring a pot of water to a rolling boil, add the peas, and cook for just 2 minutes. Immediately drain them and plunge them into an ice bath (a bowl of ice water) for another 2 minutes. This shock treatment stops the cooking process, preserves their vibrant green color, and maintains their tender-crisp texture.
• Frozen Peas: For frozen peas, the preparation couldn’t be simpler: just defrost them. You can do this by running them under cold water, letting them sit at room temperature for a few minutes, or even a quick microwave defrost.

Assembling and Serving

Once your carrots and peas are ready, the assembly is quick. Arrange the crisp carrot ribbons or shreds beautifully on individual salad plates or a large platter. Scatter the bright green peas over the carrots. The fresh mint should be sprinkled on just before serving to ensure its aroma and flavor are at their peak. Drizzle generously with the mint-infused vinaigrette. For an extra touch of elegance and fresh flavor, garnish with delicate pea shoots if you can find them. Serve immediately to enjoy the freshest flavors and crispest textures.