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

  1. Verma, A., et al. (2023). Microgreen: A Tiny Plant with Superfood Potential. Journal of Functional Foods.

  2. 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.

  3. Nowicka, P., et al. (2020). Sprouts vs. Microgreens as Functional Foods: Variation of Nutritional & Phytochemical Profiles. Molecules, 25(20), 4648.

  4. Kowitcharoen, L., et al. (2021). Bioactive Composition of Microgreens Grown in Thailand. Applied Sciences, 11(17), 7981.

  5. Poudel, P., et al. (2024). Zinc Biofortification in Pea Microgreens: Serving Size Modeling & Bioaccessibility. Scientia Horticulturae.

  6. Teng, J., et al. (2021). Microgreens in Diet & Health: Serving Size Considerations for Phytochemical Benefits. Food & Function, RSC Publishing.

  7. Xiao, Z., et al. (2012). Assessment of Vitamin & Carotenoid Concentrations of Emerging Food Products: Edible Microgreens. Journal of Agricultural & Food Chemistry.

RECIPES

  • 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:

    1. Heat oil in a pan over medium heat

    2. Sauté garlic for 30 seconds, then add Pea Shoots

    3. Stir until wilted (about 1–2 minutes), season, and serve

    Inspiration

  • 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:

    1. Toss Pea Shoots, snap peas, and carrots in a bowl

    2. Drizzle with sesame-ginger dressing and sprinkle with toppings

    3. Serve chilled for a refreshing crunch

  • 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:

    1. Preheat a skillet over medium heat

    2. Add a splash of olive oil and sauté the minced garlic for about one minute

    3. Add the Pea Shoots and cook until they just begin to wilt, approximately one minute more. Remove from the pan and set aside

    4. Lightly butter both sides of the bread slices and toast them in the skillet until golden brown on both sides. Remove and set aside

    5. In the same skillet, fry the egg to your desired doneness

    6. 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

    7. Once the egg is cooked, place it on top of the pea shoots, squeeze fresh lime juice over it, and assemble the sandwich