Pea and Sunflower Seed Salad Recipe

Name: Pea and Sunflower Seed Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 Tbs. vegetable oil, or more as needed; 5 oz. soy bacon; 2 cups fresh or frozen peas; 1 cup low-fat mayonnaise; 1/4 cup apple cider vinegar; 1/4 cup sugar or honey; Salt and freshly ground black pepper to taste; 2 cups roasted sunflower seeds; 2 cups cubed pineapple, preferably fresh; 1 pint grape tomatoes; 1/2 pound mesclun salad mix, rinsed and dried; Sprigs chopped parsley for garnish

Servings: persons

1 Tbs. vegetable oil, or more as needed
5 oz. soy bacon
2 cups fresh or frozen peas
1 cup low-fat mayonnaise
1/4 cup apple cider vinegar
1/4 cup sugar or honey
Salt and freshly ground black pepper to taste
2 cups roasted sunflower seeds
2 cups cubed pineapple, preferably fresh
1 pint grape tomatoes
1/2 pound mesclun salad mix, rinsed and dried
Sprigs chopped parsley for garnish

1
Heat oil in large skillet over medium heat, and cook soy bacon, several strips at a time, according to package directions.
2
Drain strips on paper towels.
3
When cool enough to handle, crumble or chop and set aside.
4
Place peas in water to cover and bring to a boil.
5
Cook for 1 minute, remove from heat, rinse under cold water, drain and set aside.
6
To make dressing, combine mayonnaise, vinegar, sugar or honey, salt and pepper.
7
Set aside.
8
To assemble salad, layer serving bowl, starting with seeds, then peas, pineapple cubes, tomatoes and crumbled bacon.
9
Dress as needed and toss before serving.

1735

kcal

Calories

146

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Swap the honey for maple syrup or agave for a slightly different but equally rich sweetness.
Brown sugar instead of white sugar adds a deeper, more caramel-like flavor.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 1 Tbs. vegetable oil, or more as needed, 5 oz. soy bacon, 2 cups fresh or frozen peas, 1 cup low-fat mayonnaise, and more.

Yes, Pea and Sunflower Seed Salad falls under the Salads category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!

Pea and Sunflower Seed Salad

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions