PEA SHOOTS
🌱 Nutritional Highlights
Pea microgreens are full of protein and packed with nutrients. They provide vitamin C, vitamin K, and carotenoids like lutein and zeaxanthin. These help boost immunity, support vision, and promote heart health. They also contain chlorophyll, flavonoids, and polyphenols, contributing to antioxidant and anti-inflammatory benefits.
🧑🏻🍳 Flavor & Best Use
Sweet, fresh, and slightly crunchy — pea shoots have a flavor like young snap peas. They’re perfect in grain bowls, stir-fries, or tossed fresh into salads and wraps. Try layering them on sandwiches for a satisfying crunch.
🍽️ Suggested Serving Size
A typical serving of 25–50g (1–2 oz), or about 1 to 2 cups of fresh pea shoots, provides a concentrated source of vitamins and antioxidants. Consuming pea shoots 4–6 times per week supports intake of vitamin C, lutein, zinc, and plant-based protein. A container of our pea shoots contains at least 85g, meaning you should get 2 to 3 servings. This dietary suggestion is based on findings from Poudel et al., 2024.
📚 Scientific Citations
Verma, A., et al. (2023). Microgreen: A Tiny Plant with Superfood Potential. Journal of Functional Foods.
García-Tenesaca, M. M., & Llugany, M. (2024). Bioactive Properties & Se Speciation of Se-Biofortified Red Radish, Green Pea, & Alfalfa Microgreens. Journal of Agricultural & Food Chemistry.
Nowicka, P., et al. (2020). Sprouts vs. Microgreens as Functional Foods: Variation of Nutritional & Phytochemical Profiles. Molecules, 25(20), 4648.
Kowitcharoen, L., et al. (2021). Bioactive Composition of Microgreens Grown in Thailand. Applied Sciences, 11(17), 7981.
Poudel, P., et al. (2024). Zinc Biofortification in Pea Microgreens: Serving Size Modeling & Bioaccessibility. Scientia Horticulturae.
Teng, J., et al. (2021). Microgreens in Diet & Health: Serving Size Considerations for Phytochemical Benefits. Food & Function, RSC Publishing.
Xiao, Z., et al. (2012). Assessment of Vitamin & Carotenoid Concentrations of Emerging Food Products: Edible Microgreens. Journal of Agricultural & Food Chemistry.
RECIPES
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Ingredients:
1 tbsp sesame oil or olive oil
1 clove garlic, minced
2 cups Pea Shoots
Salt and pepper to taste
Optional: splash of soy sauce or rice vinegar
Instructions:
Heat oil in a pan over medium heat
Sauté garlic for 30 seconds, then add Pea Shoots
Stir until wilted (about 1–2 minutes), season, and serve
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Ingredients:
2 cups Pea Shoots
1/4 cup snap peas, sliced
1/4 cup shredded carrot
2 tbsp sesame-ginger dressing
Optional: sesame seeds or sliced almonds
Instructions:
Toss Pea Shoots, snap peas, and carrots in a bowl
Drizzle with sesame-ginger dressing and sprinkle with toppings
Serve chilled for a refreshing crunch
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Ingredients:
2 slices of thick-cut bread
1 large egg
1 clove garlic, minced
1 cup fresh Pea Shoots
¼ avocado
Olive oil for frying
Butter for spreading
A squirt of Sriracha and a dab of mayonnaise
1 wedge of fresh lime
Instructions:
Preheat a skillet over medium heat
Add a splash of olive oil and sauté the minced garlic for about one minute
Add the Pea Shoots and cook until they just begin to wilt, approximately one minute more. Remove from the pan and set aside
Lightly butter both sides of the bread slices and toast them in the skillet until golden brown on both sides. Remove and set aside
In the same skillet, fry the egg to your desired doneness
While the egg cooks, spread a bit of Sriracha and mayonnaise onto one slice of toast, layer the sautéed Pea Shoots and garlic, and spread the avocado on the other slice
Once the egg is cooked, place it on top of the pea shoots, squeeze fresh lime juice over it, and assemble the sandwich