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Pea, Tomato & Ham Salad

Updated On: Apr 16, 2024
Pea, Tomato & Ham Salad | farmgirlgourmet.com

As I get older and start listening to my body more and more, I know that when I eat a diet that is low in complex carbohydrates, with a low-glycemic index, I feel a million times better.  It’s true.  My body behaves differently and my migraines are fewer.  I’ll admit that I still fall victim to the pasta and bread dishes here and there, but for the most part my family leads a low-gluten lifestyle.

pea salad with ham and tomatoes

That’s why when I was contacted by Kitchen PLAY to participate in the 30 Days of Family Health sponsored by the American Diabetes Association , I was excited to say YES!

dressing for Pea, Ham & Tomato Salad
3D Smart Shopper

Keeping meals exciting for the whole family is tough, especially when you’re limiting the processed carbs.  I fall victim to the usual suspects of grilled chicken or fish and steamed veggies, which usually leads to moans and groans from my family.  My first book of three books to review is The Smart Shopper Diabetes Cookbook by Robyn Webb, MS.  This book is full of beautiful photos, inspiring recipes and even a menu planner to get you started on eating healthy.  It’s perfect for diabetics, prediabetics and heart health.

I settled on the Pea, Tomato and Ham Salad partially because my garden is overflowing with these little orange gems, but also because I LOVE Pea Salad.  You know the one I’m talking about, don’t you?  The one that shows up at barbecues and potlucks with chunks of cheese and hued white with mayonnaise.  Yep, that one.  I can usually be found camping out near that bowl of bad-for-me ingredients, which is why I really wanted to give this recipe a try.


I added the orange tomatoes to give the visual effect of the chunks of cheese, but you can add any color of tomato.  The salad is perfect for a warm summer barbecue and my whole family loved how fresh and delicious it was.


The dressing is light with a slight tang from the champagne vinegar and Dijon mustard.  Let the salad chill for an hour before you serve it to allow the flavors to marry.

Other recipes from The Smart Shopper that I’m excited to try:

  • Italian Turkey Sauté
  • Grilled Balsamic Pineapple
  • Pesto Couscous & Chickpeas

If this book sounds like one you’d like in your library, you can use the discount code: KITCHEN2013 (which will offer 25% off all books in the ADA online store .  Valid through October 4, 2013.)

pea tomato and ham salad

Pea, Tomato & Ham Salad

This is a great salad for toting to picnics and all other summer fun activities—a refreshing change from leafy green salads. It will be in your summer cooking repertoire for a long time.
Prep Time 10 minutes
Total Time 10 minutes
Servings 4 Servings


  • 1 16-ounce frozen peas, thawed
  • package
  • 1 ⅓ cups diced low-sodium deli ham
  • 2 medium tomatoes diced
  • 2 scallions minced


  • 2 tablespoons champagne vinegar
  • 1 teaspoon Dijon mustard
  • 1 garlic clove minced
  • ½ teaspoon sugar
  • 3 tablespoons olive oil
  • ¼ teaspoon freshly ground black pepper


  • In a large bowl, mix together the peas, ham, tomatoes, and scallions.
  • In a small bowl, whisk together the vinegar, mustard, garlic, and sugar. Slowly in a thin stream, whisk in the olive oil until dressing is emulsified. Season with pepper. Pour the dressing over the pea salad and mix well.
  • Cover and refrigerate for 1 hour prior to serving.


1 Starch
2 Lean Meat
2 Fat
Calories 265
Calories from Fat 115
Total Fat 13.0 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Cholesterol 25 mg
Sodium 585 mg
Potassium 505 mg
Total Carbohydrate 22 g
Dietary Fiber 6 g
Sugars 8 g
Protein 16 g
Phosphorus 205 mg


Calories: 294kcalCarbohydrates: 2gProtein: 17gFat: 24gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 14gCholesterol: 49mgSodium: 952mgPotassium: 272mgFiber: 0.4gSugar: 1gVitamin A: 134IUVitamin C: 3mgCalcium: 14mgIron: 1mg
Tried this recipe? I’d love to see what you made!
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Recipe By:

Heather is a recipe developer and content creator living in Vancouver, Washington. She started Farmgirl Gourmet in 2006, almost 20 years ago, as a way to share recipes with friends and family. Heather is also the co-founder of Spiceology , a unique spice company, which she started in 2013. She shares family friendly recipes for easy everyday meals with a gourmet twist.


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Join the Conversation

  1. Amy @ What Jew Wanna Eat says:

    Gorgeous salad- the peas jump off the page!!

  2. Cookin Canuck says:

    This sounds like the perfect potluck salad. It would definitely convince my kids that peas aren’t so bad!

  3. Sommer @ ASpicyPerspective says:

    Great salad, Heather! That dressing sounds fantastic!

  4. girlichef (@girlichef) says:

    I do know the Pea Salad of which you speak…and I love it, too ;). But I can totally get behind this healthy replacement. – it looks amazing.

  5. Brandie (@HomeCookMemory) says:

    I never would have considered a salad like this, but I sure am now! Looks beautiful, love the colors.

  6. Sarah W. Caron (Sarah's Cucina Bella) says:

    I don’t think I’ve ever heard of the pea salad you mentioned (the one with mayo), but this one sounds right up my alley. I bet it would be great for packing for lunch too.

  7. This looks delicious! Where do you find the Champagne Vinegar? I have used Champagne Vinaigrette and like that fairly well but this sounds so versatile. Thanks Heather.

    1. FarmgirlGourmet Author says:

      Safeway carries it as well as Trader Joes I believe. It’s really delish!!

  8. Pingback: Kitchen PLAY » Blog Archive Healthy Family Recipes from Kitchen PLAY
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