Top Ten Pea Shoot Recipes (In Season Now!)

Pea Shoots and Pasta

Like most green leafy vegetables, pea shoots – the young tendrils and leaves of the garden pea plant – are incredibly nutrient-dense. You can start looking for them at farmers markets or Asian markets in the spring and early summer.

Two cups of raw pea shoots have 10 calories, zero fat, 35.5% of your recommended daily intake of vitamin C, 15% of vitamin A, 8.75% of vitamin E, 132% of vitamin K, 10.5% of folate, 5.75% of thiamine, 7% of riboflavin, and 4.75% of vitamin B-6. They’re also chock-full of phytonutrients and antioxidants.

Pea Shoot Recipes

Here are my top ten vegetarian and vegan pea shoot recipes:

1. Pea Shoot Salad with Soy Vinaigrette

For the soy vinaigrette, blend 1/2 cup of grapeseed oil, 1 teaspoon of dark sesame oil, 3 tablespoons of unseasoned rice wine vinegar, and 1 tablespoon of soy sauce.

2. Pea Shoot Salad with Coconut Curry Vinaigrette and Toasted Sea Vegetables

For the coconut curry vinaigrette, blend 1/2 cup of coconut milk, 3 tablespoons of rice vinegar, and 2 teaspoons of curry powder. Sprinkle your salad with crumbled, lightly toasted nori, to taste.

3. Vietnamese-Style Stir-Fried Vegetables

  • 1/4 cup of canola oil
  • 1 cup of broccoli florets
  • 2 carrots, peeled and thinly sliced
  • 1/2 cup of snow or snap peas, trimmed
  • 1 onion, chopped
  • 2 dried Thai chilies or hot red pepper flakes to taste
  • 2 tablespoons of minced garlic
  • 3 tablespoons of Thai fish sauce or soy sauce
  • 2 cups of pea shoots
  • 1 teaspoon of freshly ground black pepper

Heat 1 tablespoon of oil in a large skillet over high heat. Cook the broccoli for about a minute. Add 2 tablespoons of water and stir-fry until the broccoli is crisp-tender (about 5 minutes). Remove from the pan and repeat with the carrots and snow peas.

Put a bit more oil in the pan and add the onion. Cook over high heat for 3-5 minutes, until the onion is softened. Add the chiles and garlic and cook until fragrant (about 30 seconds).

Add 1/4 cup of water, the fish sauce, and the pepper. Add the cooked vegetables back to the pan. Stir the mixture and cook until combined (about 1 minute). Add the pea shoots and stir-fry until just wilted and lightly sauced (30 seconds to a minute, depending on how delicate your pea shoots are). Taste and adjust the seasoning. Serve hot with rice and sriracha chili sauce, if you’d like.

4. Asparagus, Fava Bean & Pea Shoot Salad

5. Ginger-Glazed Grilled Carrot and Pea Shoot Salad

6. Baby Artichoke and Pea Shoot Salad

7. Pea Shoots with Fermented Bean Curd

8. SautΓ©ed Snow Peas, Sugar Snap Peas, and Pea Shoots

9. Soba Noodles with Pea Shoots, Shiitake Mushrooms, and Leeks

10. Stir-Fried Pea Shoots

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Image courtesy of cygnoir via a Creative Commons license.

3 Comments

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    • All parts of the pea plant are edible, but pea leaves and stems taste better when they’re young. As they mature, they become tough and stringy.

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