Side Dishes
This beet and pea salad recipe transforms humble ingredients into a vibrant, earthy-sweet dish that balances crunchy texture with bright citrus zing. Roasting the beets caramelizes their natural sugars, while fresh peas add a tender contrast—perfect for a vegan side that steals the show at any table.
The secret lies in the dressing: a tangy lemon-honey (or maple) vinaigrette that cuts through the richness while enhancing the salad's depth.
The process is straightforward yet transformative: roast the beets until tender with a glossy, deep-red finish, boil the peas until bright green, then toss everything with toasted walnuts for nutty crunch and fresh herbs for freshness.
This isn’t just a side—it’s a flavor-packed centerpiece that pairs beautifully with grilled meats, fish, or even as a standalone meal. The colors alone make it irresistible, but the flavors? Unforgettable.
What makes this recipe stand out is its versatility—swap in pickled beets for extra tang, or add avocado for creaminess. The dressing can be adjusted to suit your sweetness preference, and the salad keeps well for 3–4 days, making it ideal for meal prep.
Whether you're hosting a dinner or simply craving a nutrient-packed dish, this salad delivers bold flavors and textural contrast in every bite.
Ready in under 30 minutes, this salad proves that vegan dishes can be just as satisfying as their non-vegan counterparts. The roasted beets bring deep, molasses-like sweetness, the peas add springtime freshness, and the dressing ties it all together with a zesty kick.
Serve it warm or chilled—either way, it’s a crowd-pleaser that’s as beautiful as it is delicious.
Ingredients for beet and pea salad
Roasted beets, vibrant peas, and citrus-infused dressing create this restaurant-quality vegan salad.
| Ingredient | Amount | Notes |
|---|---|---|
| Medium Beets 🍠 | 2 whole | Organic preferred, trimmed and peeled |
| Fresh Peas 🌱 | 1 ½ cups | Frozen works in a pinch |
| Extra-Firm Tofu 🥬 | ½ lb | Pressed and cubed |
| Walnuts 🌰 | ½ cup | Toasted for maximum crunch |
| Fresh Mint Leaves 🌿 | ¼ cup | Chopped, stems removed |
| Fresh Parsley 🌿 | ¼ cup | Chopped, for freshness |
| Extra-Virgin Olive Oil 🫒 | ½ cup | High-quality, fruity |
| Maple Syrup 🍯 | 2 tbsp | Grade B for robust flavor |
| Fresh Lemon Juice 🍋 | 3 tbsp | Strained for clarity |
| Apple Cider Vinegar 🍶 | 1 tbsp | For tangy brightness |
| Diamond Crystal Kosher Salt 🧂 | ¾ tsp | Fine grain preferred |
| Freshly Ground Black Pepper 🌶️ | ¼ tsp | For subtle heat |
| Avocado Oil 🫒 | 1 tbsp | For roasting beets |
| Garlic Cloves 🧄 | 2 cloves | Minced for dressing |
The beets are the heart of this dish—organic, earthy-sweet varieties like Chioggia or Detroit Red work best. Whole Foods or local farmers markets carry the most flavorful options, though any grocery store's pre-washed beets will do in a pinch. Look for firm, unblemished roots with deep color—vibrant red or purple indicates peak sweetness. The tofu adds unexpected protein without overpowering the delicate flavors; extra-firm variety holds its shape best when pressed and cubed. For the peas, fresh is ideal but frozen peas work perfectly when thawed and drained well.
No fresh mint? Substitute with cilantro or basil—though mint’s bright, peppery note is ideal. Short on walnuts? Pecans or almonds toast just as well, though walnuts provide that signature crunch. The dressing relies on Grade B maple syrup for depth—regular maple works but lacks that molasses-like richness. For extra tang, add a splash of balsamic vinegar alongside the apple cider. The avocado oil for roasting is non-negotiable; it has a high smoke point and neutral flavor that won’t compete with the beets’ natural sweetness.
Roasted beets keep in the fridge for 5 days if stored in an airtight container with a damp paper towel to maintain moisture. The dressing separates naturally—whisk before serving to re-emulsify. For meal prep, assemble the salad day-of to preserve crispness, though the tofu and nuts can be prepped 2 days ahead. Portion into containers with dressing on the side to maintain texture. This salad reheats beautifully—30 seconds in the microwave restores warmth without losing crunch.
Why You'll Love This Recipe
- No-Cook Crunch: I swear by this trick—roast the beets ahead of time, and the rest is just tossing. The walnuts and mint come together in minutes while the tofu gets pressed (no cooking required). Honestly, the hardest part is deciding whether to eat it immediately or wait.
- Earthy-Meets-Creamy Magic: That deep, sweet beet paired with bright peas and crunchy tofu? It’s like a flavor hug. The walnuts add a buttery bite, and the mint ties it all with a fresh finish—no overpowering notes, just pure harmony.
- Lunchbox Legend: Between us, this salad holds up better than most store-bought options. Pack it in jars for work, toss it in wraps for picnics, or serve it cold at summer BBQs. (Yes, even on a Tuesday night when you’re craving something fresh but don’t want to slave over it.)
- Budget Bright Spot: Fresh peas and seasonal beets stretch further than you’d think, and tofu keeps costs low without sacrificing texture. I’ll be real: the walnuts are the splurge, but a little goes a long way—and leftovers? They’re just as good the next day.
Step-by-step instructions for beet and pea salad
Here's how to assemble this vibrant salad with balanced textures and bright flavors.
Roast the Beets for Deep Sweetness
Preheat your oven to 400°F. Wrap the 2 whole medium beets tightly in aluminum foil, drizzle with 1 tablespoon avocado oil, and season lightly with 0.25 teaspoon freshly ground black pepper. The foil creates steam that tenderizes the beets while the oil promotes even browning.
Place the wrapped beets on a baking sheet and roast for 45-50 minutes, until they yield easily when pierced with a fork. The beets should feel soft but still hold their shape. Let them cool slightly before peeling - the skins will slip off effortlessly once they've cooled for 10 minutes. Cut the peeled beets into ½-inch cubes for even distribution in the salad.
Prepare the Tofu for Crispy Texture
Press the 0.5 pound extra-firm tofu between paper towels for 15 minutes to remove excess moisture, then cut into ½-inch cubes. Heat 1 tablespoon avocado oil in a non-stick skillet over medium-high heat until shimmering. Add the tofu cubes in a single layer and cook for 4-5 minutes per side, until golden brown and crispy.
Remove the tofu and set aside on paper towels to drain any excess oil. The tofu should hold its shape when pressed gently - if it crumbles, it needs slightly less cooking time next time. Season immediately with 0.25 teaspoon freshly ground black pepper and 0.25 teaspoon diamond crystal kosher salt while still warm.
Toast the Walnuts for Nutty Depth
In the same skillet used for tofu, add the 0.5 cup walnuts over medium heat and toast for 3-4 minutes, stirring constantly, until fragrant and beginning to turn golden. Watch carefully - walnuts burn quickly and become bitter. Remove from heat immediately when they're just starting to color.
Transfer the toasted walnuts to a cutting board and roughly chop them with a chef's knife. The walnuts should be broken into ¼-inch pieces - this maintains their texture while allowing them to distribute throughout the salad. Let them cool completely before adding to the salad mixture.
Assemble the Dressing Components
In a small bowl, whisk together the 0.5 cup extra-virgin olive oil, 2 tablespoons maple syrup, 3 tablespoons fresh lemon juice, 1 tablespoon apple cider vinegar, 0.75 teaspoon diamond crystal kosher salt, and 0.25 teaspoon freshly ground black pepper. Add the 2 minced garlic cloves and mix well.
The dressing should have a smooth, emulsified consistency. If it separates, whisk more vigorously or add 1 teaspoon water to help bind the ingredients. Taste and adjust seasoning - you may need an additional ¼ teaspoon salt or ½ teaspoon lemon juice to balance the flavors. Set aside while you prepare the remaining salad components.
Combine All Elements for Perfect Balance
In a large mixing bowl, combine the ½-inch cubed beets, 1.5 cups fresh peas (thawed if using frozen), chopped walnuts, 0.25 cup chopped mint leaves, and 0.25 cup chopped parsley. Gently toss everything together with a large spoon, being careful not to mash the peas or beets.
Drizzle the dressing over the salad mixture and toss gently again, just until everything is evenly coated. Taste and adjust seasoning if needed - the salad should have a bright, tangy sweetness with a subtle earthiness from the beets. Serve immediately for the best texture contrast between the crisp tofu, tender beets, and fresh peas.
Pro Tips For Making Beet And Pea Salad
- ROAST BEETS UNTIL TENDER: I learned this the hard way—beets for salad need to be actually soft, not just slightly warm. Wrap them in foil with a drizzle of olive oil, roast at 400°F (200°C) for 45-55 minutes until a knife slides in like butter. Overcooked beets turn mushy; undercooked ones feel like chewing on a tire. Aim for fork-tender, not falling-apart.
- PEEL BEETS WHILE STILL WARM: Hot beets peel like a dream—no scrubbing, no frustration. As soon as they come out of the oven, run them under cold water while wearing gloves (they’ll stain your hands otherwise), then use a paring knife to strip off the skin in one smooth motion. Cold beets? Good luck with that peeling nightmare.
- TOAST WALNUTS LOW AND SLOW: Skip the high-heat frying—it burns them faster than you can blink. Spread walnuts on a baking sheet in a single layer and toast at 300°F (150°C) for 8-10 minutes, stirring once. They’ll smell amazing and stay crisp instead of turning into bitter, greasy bits. Patience here makes all the difference in texture.
- CHILL TOFU BEFORE CUBING: Drain the tofu, wrap it in a clean towel, and press it under a heavy pan for 15 minutes. Then, slice it cold—it holds its shape better and absorbs dressing more evenly. Warm tofu falls apart like wet cardboard; cold tofu stays firm and chewy in the best way. Trust the process.
Dietary considerations for this recipe
Vegan-Friendly Foundation
This salad is naturally plant-based, making it perfect for vegans or anyone avoiding animal products. The tofu provides 15g protein per serving, while the walnuts add healthy fats and fiber. I love how the roasted beets and crisp peas create satisfying textures without any dairy or meat.
The maple syrup in the dressing replaces honey while maintaining that perfect sweet-tangy balance. 🌱
Gluten-Free Adaptations
All ingredients in this recipe are inherently gluten-free, but I always double-check labels on maple syrup and apple cider vinegar to ensure no cross-contamination. For extra caution, I recommend using certified gluten-free maple syrup brands like Trader Joe's or Wholesome! The salad's natural flavors shine without any gluten-containing ingredients.
Nut-Free Alternative
If you need to avoid nuts due to allergies, swap the walnuts for toasted pumpkin seeds or sunflower seeds. I toast 0.5 cup seeds in the same skillet (about 3-4 minutes over medium heat) until fragrant.
They add a different but equally satisfying crunch while keeping the dish allergy-friendly. Always check seed packages for gluten-free labels if needed.
Low-Carb Option
This salad is already low in carbs with only 18g net carbs per serving, but you can reduce it further by omitting the maple syrup and using monk fruit sweetener instead.
Just replace the 2 tbsp maple syrup with 1 tbsp monk fruit syrup mixed with 1 tsp water to maintain consistency. The flavor stays bright while cutting carbs significantly.
Meal Prep Tips
For easy prep, store components separately in airtight containers—beets, peas, tofu, and dressing keep well for 4-5 days. Assemble the salad fresh before serving to maintain crispness. I like to portion the dressing separately so you can control how much tangy sweetness you want with each bite.
The tofu and walnuts can be prepped 2 days ahead for maximum convenience. ⏰
Nutrition facts
Frequently asked questions
Can I use canned peas instead of fresh?
Yes! Canned peas work perfectly in this salad—just drain and rinse them thoroughly to remove excess sodium. For best texture, use high-quality brands like Green Giant or Del Monte and avoid peas with added salt. The cooking time is already accounted for in the recipe, so no additional prep is needed.
How do I make the dressing vegan?
This recipe is already 100% vegan! The dressing uses maple syrup instead of honey and olive oil instead of dairy-based alternatives. The lemon juice, vinegar, and garlic are all plant-based. Just ensure your maple syrup isn't processed with animal products (most brands are vegan).
Can I prep this salad ahead of time?
Store the roasted beets, cooked peas, and tofu separately in airtight containers for up to 4 days. Keep the dressing in a separate jar and assemble everything just before serving to maintain crispness. The walnuts can be toasted and chopped 2 days ahead—just store them at room temperature.
What if I don't like beets?
No problem! Swap the beets for roasted sweet potatoes or carrots—both add natural sweetness and hearty texture. For a lighter option, try steamed red cabbage or roasted cauliflower. Just adjust the roasting time (sweet potatoes take about 25 minutes at 400°F).
How do I make the tofu extra crispy?
For maximum crispiness, press the tofu for 20 minutes (longer than the recipe states) and pat it completely dry with paper towels. Use avocado oil (high smoke point) and cook the cubes over medium-high heat until golden brown on both sides. For extra crunch, add 1 teaspoon cornstarch to the tofu cubes before cooking.