This salad came to life one summer afternoon when I was craving something light but satisfying something that could hold its own at a picnic or on a weekday lunch table. Peas have this naturally sweet pop that pairs beautifully with the earthy, nutty crispness of water chestnuts. Add a tangy sesame-maple dressing, and suddenly the bowl becomes a celebration of plant textures every bite crunchy, cool, and bright.
Water chestnuts are one of those magical ingredients that don’t get enough love. They stay crunchy even after mixing and chilling, which makes them the perfect base for a vegan salad. Combine that with peas (a humble powerhouse of plant protein), and you have a dish that feels both nourishing and joyful.
A quick tip from my kitchen: to keep everything crisp, always chill your veggies before dressing, and make sure to store leftovers in a sealed container below 40°F (4°C) it keeps your salad fresh, crunchy, and safe to enjoy the next day.
Let’s dive into this refreshing mix of crisp greens, cool herbs, and satisfying crunch that proves vegan eating can be just as exciting as it is wholesome.
Quick Recipe Overview
| Prep Time | Cook Time | Total Time | Servings | Difficulty | Calories |
|---|---|---|---|---|---|
| PT15M | PT0M | PT15M | 4 | Easy | ~155 kcal |
Equipment Needed:
- Large mixing bowl
- Small whisking bowl or jar
- Sharp knife
- Chopping board
- Salad tongs or spoon
Ingredients & Smart Swaps
Main Ingredients (US & Metric)
- 2 cups (300g) fresh or thawed frozen peas
- 1 cup (150g) sliced water chestnuts, drained
- 1 small red bell pepper, diced
- ½ red onion, finely chopped
- 1 small cucumber, sliced
- ¼ cup (15g) chopped fresh mint leaves
Dressing
- 2 tbsp (30ml) rice vinegar
- 1 tbsp (15ml) sesame oil
- 1 tsp (5ml) soy sauce or tamari (for gluten-free)
- 1 tsp (5ml) maple syrup
- Salt and black pepper to taste
Smart Swaps
- Peas: Try edamame for extra protein or snap peas for a sweeter crunch.
- Water chestnuts: Bamboo shoots or celery can give a similar texture.
- Rice vinegar: Swap for lemon juice or apple cider vinegar if that’s what’s in your pantry.
- Maple syrup: Agave or a touch of date syrup works beautifully too.
- Mint: Fresh cilantro or basil adds a different but equally vibrant note.
As a plant-based cook, I love giving readers freedom. Food shouldn’t feel rigid it should adapt to your fridge, your mood, and your creativity.
Why This Recipe Works
What makes this Crunchy Pea and Water Chestnut Salad so special? It’s all about texture harmony and balanced flavor.
Peas bring gentle sweetness and a satisfying “pop.” Water chestnuts add crisp structure that doesn’t wilt under dressing. The bell pepper adds brightness, cucumber cools everything down, and mint ties it together with a garden-fresh aroma.
Then comes the dressing a blend of acidic, nutty, and sweet notes. Rice vinegar brightens, sesame oil adds depth, soy sauce brings umami, and maple syrup balances it all. Together, they cling to every piece, coating each bite with flavor without making it soggy.
From a nutrition perspective, this salad is high in fiber, vitamin C, and plant protein while staying light on calories and fat. It’s hydrating, cooling, and energizing a salad that feels like sunshine in a bowl.
Let’s Cook
Step 1: Prep the Veggies
If you’re using frozen peas, pour them into a colander and rinse under warm water until thawed. Drain completely excess water can dull the dressing later.
Chop your red bell pepper, onion, and cucumber into bite-sized pieces. Drain and slice the water chestnuts if needed, then pat them dry.
Tip: Keep all ingredients roughly the same size for an even, beautiful mix.
Step 2: Make the Dressing
In a small bowl, whisk together the rice vinegar, sesame oil, soy sauce, and maple syrup. Season lightly with salt and pepper.
You’ll notice the dressing turning slightly glossy that’s the sesame oil emulsifying beautifully with the vinegar.
Step 3: Mix It All Together
In your large salad bowl, add peas, water chestnuts, bell pepper, onion, cucumber, and mint. Pour the dressing evenly over the top.
Toss gently using salad tongs or a large spoon until every ingredient glistens with dressing.
Pro tip: If you’re serving later, add the dressing just before eating to preserve that ultimate crunch.
Step 4: Chill and Serve
Let the salad rest in the refrigerator for about 10 minutes before serving. This short chill helps the flavors marry while keeping everything crisp.
Serve cold in individual bowls or a large shared platter. Garnish with extra mint if you want a pop of green freshness.
Safety note: Always refrigerate leftovers within two hours of preparation.
Make It Your Way
Fast & Easy Lunch Bowl
Add a handful of cooked quinoa or couscous to make it a complete meal in one bowl.
Family Comfort Mix
Stir in diced avocado or roasted chickpeas for creamy meets crunchy.
Bold & Spicy Kick
Add a pinch of chili flakes or drizzle with sriracha and lime juice for a flavor explosion.
Healthy Glow
Top with toasted sesame seeds and shredded carrots for an antioxidant boost.
Vegan Picnic Favorite
Layer the salad in mason jars with dressing on the bottom for a ready-to-go meal that stays crisp for hours.
Nutritional Insight
| Calories | Protein | Carbs | Fat | Fiber | Sodium |
|---|---|---|---|---|---|
| 155 kcal | 5 g | 22 g | 4 g | 6 g | 240 mg |
Rich in antioxidants and natural fiber, this salad promotes digestion, boosts hydration, and supports healthy skin all while being deliciously satisfying.
Keeping It Fresh
Storage Tips (or “How to Keep It Crunchy”)
- Refrigerate immediately in an airtight glass or stainless-steel container.
- Stays fresh for up to 2 days when kept below 40°F (4°C).
- Do not freeze, as water chestnuts lose their crispness after thawing.
- If you made extra dressing, keep it separate and drizzle only when ready to eat.
Recrisp Trick: Add a few extra fresh mint leaves and a dash of vinegar before serving leftovers to revive flavor and freshness.
Pair It Up
This vibrant salad pairs perfectly with:
- Grilled tofu skewers or pan-seared tempeh for a complete protein meal.
- Vegan spring rolls and ginger dipping sauce for an Asian-inspired spread.
- A fresh fruit mocktail try cucumber-mint lemonade or iced green tea.
- Or serve it as a light side dish at BBQs, potlucks, or outdoor picnics for a refreshing contrast to heavier mains.
For presentation, I love using a wide shallow bowl to show off the colors. A sprinkle of sesame seeds and a few mint sprigs make it look restaurant-ready.
Cook, Share & Shine
What I love most about this Crunchy Pea and Water Chestnut Salad is how it reminds us that vegan food isn’t about restriction it’s about creativity. You can take simple ingredients like peas and water chestnuts and, with the right dressing, transform them into something that delights every sense.
Each time I make this salad, I’m reminded that food is more than fuel it’s a form of joy, connection, and care. Sharing a dish like this brings color to any table and a sense of gratitude for the plants that nourish us.
So go ahead make this salad your own. Add your favorite veggies, tweak the dressing, make it spicy or mild, whatever feels like “you.” Then share it. Post a photo, invite a friend, or pack it for a sunny picnic.
The world could use more fresh, crunchy, plant-powered goodness and this bowl is a great place to start. 🌿