SUGAR
Snap!
Their satisfying crunch and natural sweetness make sugar snap peas one of spring’ s most versatile ingredients; you can enjoy them raw in salads, lightly cooked, or tossed through warm dishes. Packed with vitamin C and fibre, they’ re as good for you as they are delicious.
Sugar Snap Pea & Mint Slaw
Forget lettuce, this vibrant slaw lets sugar snap peas do the heavy lifting. Bright, crunchy, and refreshing, it pairs beautifully with grilled fish or chicken, and makes a show-stopping side at a spring braai.
What You’ ll Need
• 3 tablespoons white wine vinegar
• 1 tablespoon honey
• 1 teaspoon Dijon mustard
• ½ teaspoon kosher salt
• ¼ teaspoon white pepper
• 300g trimmed sugar snap peas, thinly sliced on the diagonal
• 1 cup shredded red cabbage
• ½ cup julienne-cut cucumber
• ¼ cup thinly sliced spring onion
• handful of fresh mint leaves
Let’ s Make
1. Whisk together vinegar, honey, mustard, salt, and pepper in a small bowl.
2. Combine sugar snap peas, cabbage, cucumber, spring onion, and mint in a large bowl.
3. Add dressing and toss well. Let it stand for 10 minutes before serving.
Stir-Fried Sugar Snap Peas With Ginger & Sesame
Sugar snap peas stay perfectly crisptender in a hot wok, soaking up bold flavours without losing their snap. This quick side comes together in under 10 minutes and works with everything from steamed jasmine rice to a simple noodle dish.
What You’ ll Need
• 1 tablespoon sesame oil
• 300g trimmed sugar snap peas
• 2 teaspoons freshly grated ginger
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• ½ teaspoon chilli flakes, optional
• 1 tablespoon toasted sesame seeds
Let’ s Make
1. Heat sesame oil in a large wok or skillet over high heat. Add sugar snap peas and stir-fry 2 minutes until bright green.
2. Stir in ginger, garlic, and soy sauce. Stir-fry a further minute. Add rice vinegar and chilli flakes if using. Cook 30 seconds or until liquid reduces slightly. Scatter with sesame seeds and serve immediately.
Sugar Snap Peas With Lemon, Parmesan & Toasted Almonds
This elegant side has all the hallmarks of a restaurant dish: toasted almonds for richness, lemon for brightness, with a light snow of Parmesan to finish. It’ s on the table in minutes but looks effortlessly impressive.
What You’ ll Need
• ¼ cup flaked almonds
• 350g trimmed sugar snap peas
• 1 tablespoon olive oil
• 1 teaspoon butter
• zest & juice of 1 lemon
• pinch of sea salt
• 30g finely grated Parmesan
• freshly cracked black pepper
Let’ s Make
1. Preheat oven to 200 ° C. Spread almonds on a baking tray and toast for 4 – 5 minutes until golden. Set aside.
2. Blanch sugar snap peas in boiling salted water for 90 seconds; drain and refresh under cold water. Heat olive oil and butter in a large pan over medium-high heat. Add peas and toss to coat. Add lemon zest and juice and a pinch of sea salt; toss for 1 minute.
3. Transfer to a serving plate, top with toasted almonds and Parmesan, and finish with cracked black pepper.
essentialflavours. co. za • Spring 2026 | 55