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Snow Pea & Quinoa Salad

with Sunflower Seeds

A simple and elegant salad full of fresh green spring flavours: snow peas, quinoa and toasted sunflower seeds on a bed of rocket with a honey mustard vinaigrette.  Snow peas are also known as mangetout; rocket as arugula depending on which part of the planet you reside!


  • Serves2 - 4
  • Cooks in 15 mins for quinoa
  • Prep time 10 mins
  • Heart Healthy

    Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.

  • Omega 3
  • Vitamins Minerals
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • Salt Oil Sugar Free


adds to shopping list


  • 4 handfuls rocket | arugula leaves
  • 2 cups cooked quinoa
  • 2 cups snow peas | mangetout - finely sliced
  • 1 scallion - fine sliced
  • ¼ cup sunflower seeds - raw or toasted
  • ½ cup fresh herbs*
  • pinch sea salt | dulse flakes



Spring Pea & Quinoa Salad with Sunflower Seeds


COOK quinoa; 1 cup raw quinoa (rinsed) + 2 cups water in a saucepan – bring to a boil; low simmer for 15 minutes until water is absorbed, grains are tender with a little bite.  Cool & store in a glass container covered in the fridge.


TOAST sunflower seeds in a dry pan or with 1 tsp olive oil until golden OR USE RAW  – your choice!


SLICE snow peas thinly = julienne – hone your knife skills; slice them nicely thin & even = great texture.


MIX in a bowl 2 cups cooked quinoa + finely sliced snow peas.


SERVE plates or bowls;  a pile of rocket leaves + quinoa snow pea mix + 1-2 tbsp sunflower seeds + drizzle with dressing.

Dressing Ideas drizzle of 3-4 tbsp
Honey mustard salad dressing
Oil-free Orange Vinaigrette
Fresh rhubarb & herb salsa


Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

FRESH HERBS – use parsley, chives, garlic chives, cilantro, dill, basil.


SWAP Quinoa for cannellini beans, black lentils, brown rice, chickpeas, black-eyed peas and beans.


SWAP Rocket | Arugula or add; fresh pea tendrils, spinach, baby kale, mixed baby greens, lettuces, bok choy.


SWAP snowpeas for fresh young asparagus very thinly sliced – mix with warm quinoa to very lightly cook.


SWAP sunflower seeds for any other nuts or seeds.


THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels. 

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