Delicious Pea Shoot Greens

Open Microgreens Menu

The Nutritional Powerhouse: Pea Shoots

Pea shoots: A Delicious and Nutritious Superfood

Pea shoots are the young leaves and stems of pea plants that are harvested before they mature. They are one of the most popular types of microgreens, which are edible plants that are grown in soil or water and harvested within a few days or weeks of germination.

Delicious Pea Shoot Greens
Delicious Pea Shoot Greens

Pea shoots have a fresh, sweet, and slightly nutty flavor that resembles the taste of peas. They have a crunchy texture and a vibrant green color that adds a visual appeal to any dish. They can be eaten raw or cooked, and are versatile enough to be used in salads, sandwiches, smoothies, soups, stir-fries, and more.

Pea shoots are not only delicious, but they are also nutritious. They are rich in vitamins, minerals, antioxidants, and phytochemicals that have various health benefits. Here are some of the reasons why you should include Pea shoots in your diet:

  • They are high in protein. Pea shoots contain about 25% protein by dry weight, which is more than most other microgreens and even some animal sources. Protein is essential for building and repairing muscles, bones, skin, hair, and other tissues in the body. It also helps regulate hormones, enzymes, and immune system functions.
  • They are low in calories. Pea shoots have only about 42 calories per 100 grams, less than most other vegetables and fruits. They are also low in fat, sodium, and cholesterol, making them ideal for weight management and heart health. They are high in fiber, which helps promote digestion, lower blood sugar and cholesterol levels, and prevent constipation and colon cancer.
  • They are rich in vitamin C. Pea shoots have about 69 milligrams of vitamin C per 100 grams, which is more than the recommended daily intake for adults. Vitamin C is a powerful antioxidant that protects the cells from free radical damage, inflammation, and infections. It also helps synthesize collagen, which is the main structural protein in the skin, bones, cartilage, and blood vessels. Vitamin C also enhances the absorption of iron, which is important for red blood cell production and oxygen transport.
  • They are a good source of vitamin A. Pea shoots have about 743 micrograms of vitamin A per 100 grams, which is about 82% of the recommended daily intake for adults. Vitamin A is another antioxidant that supports the health of the eyes, skin, and mucous membranes. It also helps maintain normal vision, immune system function, and reproduction. Vitamin A also plays a role in gene expression, cell differentiation, and growth.
  • They are loaded with folate. Pea shoots have about 145 micrograms of folate per 100 grams, which is about 36% of the recommended daily intake for adults. Folate, also known as vitamin B9, is a water-soluble vitamin that is involved in DNA synthesis, repair, and methylation. It also helps produce red blood cells, prevent anemia, and lower the risk of neural tube defects in pregnant women. Folate also works with vitamin B12 to regulate homocysteine levels, which are linked to cardiovascular disease and cognitive decline.
  • They contain other beneficial nutrients. Pea shoots also provide moderate amounts of other vitamins and minerals, such as vitamin K, vitamin E, vitamin B6, calcium, iron, magnesium, phosphorus, potassium, zinc, and manganese. These nutrients work together to support various bodily functions, such as blood clotting, wound healing, nerve transmission, muscle contraction, energy metabolism, bone health, and antioxidant defense.

Pea shoot microgreens are not just a trendy ingredient; they are a nutritional powerhouse offering a plethora of health benefits. Their versatility in the kitchen makes them accessible for anyone looking to add a nutritious boost to their meals. Whether you are a gourmet chef or a home cook, incorporating pea shoot microgreens into your diet is a delicious and healthy choice.

Pea Shoot Recipes

Pea Shoots and Mushroom Quiche

This quiche is a savory and satisfying dish that features fresh pea shoots and mushrooms in a creamy egg custard. It's easy to make and perfect for breakfast, brunch, or dinner.


  • 1 9-inch pie crust, unbaked
  • 2 tablespoons of butter
  • 1 onion, diced
  • 8 ounces of mushrooms, sliced
  • 4 cups of pea shoots, roughly chopped
  • Salt and pepper, to taste
  • 4 eggs
  • 1 1/2 cups of half-and-half
  • 1/4 teaspoon of nutmeg
  • 1 cup of shredded cheese, such as cheddar, Swiss, or Gruyere


  • Preheat oven to 375°F and lightly grease a 9-inch pie dish. Fit the pie crust into the dish and crimp the edges. Prick the bottom and sides of the crust with a fork. Bake for 10 minutes, then remove from the oven and set aside.
  • In a large skillet over medium-high heat, melt the butter and cook the onion and mushrooms until soft and browned, about 15 minutes, stirring occasionally. Season with salt and pepper to taste. Add the pea shoots and cook until wilted, about 5 minutes, stirring frequently.
  • In a medium bowl, whisk the eggs, half-and-half, nutmeg, and a pinch of salt and pepper until well combined.
  • Sprinkle half of the cheese over the bottom of the pie crust. Spoon the pea shoots and mushroom mixture over the cheese, spreading it evenly. Pour the egg mixture over the filling, making sure to cover it completely. Sprinkle the remaining cheese on top.
  • Bake for 35 to 40 minutes, or until the quiche is golden and set in the center. Let it rest for 10 minutes before slicing and serving. Enjoy!

Creamy Pea Shoot and Mushroom Fettuccine

This recipe combines the delicate flavor of pea shoot microgreens with the earthy richness of mushrooms, resulting in a deliciously creamy fettuccine dish that's both nutritious and satisfying. Perfect for a cozy dinner, it's a unique way to incorporate the health benefits of pea shoots into your culinary repertoire.


  • Fettuccine Pasta: 400g (14 oz)
  • Fresh Pea Shoot Microgreens: 2 cups, chopped
  • Button Mushrooms: 300g (10 oz), thinly sliced
  • Garlic: 3 cloves, minced
  • Heavy Cream: 1 cup
  • Parmesan Cheese: 1/2 cup, grated
  • Olive Oil: 2 tablespoons
  • Unsalted Butter: 2 tablespoons
  • Dry White Wine: 1/2 cup
  • Salt and Pepper: To taste
  • Lemon Zest: From 1 lemon
  • Fresh Lemon Juice: 2 tablespoons
  • Fresh Thyme Leaves: 1 tablespoon, for garnish


  1. Cook the Pasta: Bring a large pot of salted water to a boil. Add fettuccine and cook according to package instructions until al dente. Drain, reserving 1/2 cup of pasta water.

  2. Sauté the Mushrooms: In a large skillet, heat the olive oil over medium heat. Add the sliced mushrooms and a pinch of salt. Sauté until the mushrooms are golden and their moisture has evaporated, about 8 minutes.

  3. Add Garlic: Add the minced garlic to the mushrooms and cook for another minute until fragrant.

  4. Deglaze with Wine: Pour in the dry white wine to deglaze the pan, scraping up any browned bits. Allow the wine to simmer and reduce by half.

  5. Create the Sauce: Lower the heat and add the heavy cream, stirring to combine. Cook for 2-3 minutes until the sauce begins to thicken. Stir in the grated Parmesan cheese until melted and smooth.

  6. Incorporate the Pea Shoots: Add the chopped pea shoot microgreens to the sauce, stirring until they are just wilted. Season with salt and pepper to taste.

  7. Combine with Pasta: Add the cooked fettuccine to the sauce, tossing to coat evenly. If the sauce is too thick, add a little of the reserved pasta water to reach your desired consistency.

  8. Final Touches: Stir in the fresh lemon juice and zest, giving the dish a bright lift.

  9. Serve: Plate the creamy fettuccine, garnishing with fresh thyme leaves and additional Parmesan cheese if desired.

  10. Enjoy: Serve hot, allowing the flavors of the creamy sauce, earthy mushrooms, and fresh pea shoots to meld together beautifully.

This Creamy Pea Shoot and Mushroom Fettuccine offers a delightful way to enjoy the unique taste and nutritional benefits of pea shoots, paired with classic ingredients for a truly gourmet experience. Enjoy this dish with a glass of your favorite white wine for a complete dining experience!

Spicy Pea Shoot and Quinoa Salad

This vibrant and nutritious salad brings together the freshness of pea shoot microgreens with the wholesome goodness of quinoa, punctuated by a spicy, citrusy dressing. It's perfect as a light lunch or a side dish and showcases the versatility of pea shoots in a healthy, flavorful way.


  • Quinoa: 1 cup, uncooked
  • Pea Shoot Microgreens: 2 cups
  • Cherry Tomatoes: 1 cup, halved
  • Cucumber: 1 medium, diced
  • Red Onion: 1/4 cup, finely chopped
  • Avocado: 1, diced
  • Feta Cheese: 1/2 cup, crumbled
  • Fresh Cilantro: 1/4 cup, chopped

For the Spicy Citrus Dressing:

  • Olive Oil: 1/3 cup
  • Lime Juice: From 2 limes
  • Honey: 1 tablespoon
  • Garlic: 1 clove, minced
  • Red Chili Flakes: 1/2 teaspoon (adjust to taste)
  • Salt and Pepper: To taste


  1. Cook the Quinoa: Rinse the quinoa under cold water and drain. In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the water is absorbed. Fluff with a fork and let it cool.

  2. Prepare the Dressing: In a small bowl, whisk together olive oil, lime juice, honey, minced garlic, red chili flakes, salt, and pepper. Adjust the seasoning to taste.

  3. Combine the Salad Ingredients: In a large salad bowl, combine the cooled quinoa, pea shoot microgreens, cherry tomatoes, cucumber, red onion, and avocado.

  4. Add Feta and Cilantro: Sprinkle the crumbled feta cheese and fresh cilantro over the salad.

  5. Dress the Salad: Drizzle the spicy citrus dressing over the salad and gently toss to combine all the ingredients.

  6. Chill: Let the salad sit in the refrigerator for about 10 minutes to allow the flavors to meld together.

  7. Serve: Serve the salad chilled, garnished with additional pea shoots or cilantro if desired.

This Spicy Pea Shoot and Quinoa Salad is not only a feast for the eyes but also a fusion of textures and flavors. The peppery taste of pea shoots, the creaminess of avocado, the crunch of cucumber, and the spicy tang of the dressing make it an exciting dish. It's an excellent choice for a healthy, satisfying meal that's full of nutrients and flavor!

Lemon Garlic Chicken with Pea Shoot Salad

This recipe features succulent lemon garlic chicken served alongside a fresh and vibrant pea shoot salad. The combination of the warm, flavorful chicken with the cool, crisp pea shoots creates a delightful contrast, perfect for a wholesome lunch or dinner.


For the Lemon Garlic Chicken:

  • Chicken Breasts: 4 (boneless, skinless)
  • Olive Oil: 2 tablespoons
  • Garlic: 4 cloves, minced
  • Lemon Juice: From 1 lemon
  • Lemon Zest: From 1 lemon
  • Honey: 1 tablespoon
  • Dried Oregano: 1 teaspoon
  • Salt and Pepper: To taste

For the Pea Shoot Salad:

  • Pea Shoot Microgreens: 3 cups
  • Cherry Tomatoes: 1 cup, halved
  • Cucumber: 1/2, thinly sliced
  • Red Bell Pepper: 1, thinly sliced
  • Red Onion: 1/4 cup, thinly sliced
  • Feta Cheese: 1/2 cup, crumbled

For the Dressing:

  • Extra Virgin Olive Oil: 1/4 cup
  • White Wine Vinegar: 2 tablespoons
  • Honey: 1 teaspoon
  • Dijon Mustard: 1 teaspoon
  • Salt and Pepper: To taste


  1. Marinate the Chicken: In a bowl, combine olive oil, minced garlic, lemon juice, lemon zest, honey, dried oregano, salt, and pepper. Place the chicken breasts in the marinade and ensure they are well coated. Cover and refrigerate for at least 30 minutes, preferably longer for more flavor.

  2. Prepare the Salad: In a large salad bowl, combine pea shoot microgreens, cherry tomatoes, cucumber, red bell pepper, and red onion.

  3. Make the Dressing: In a small bowl, whisk together extra virgin olive oil, white wine vinegar, honey, Dijon mustard, salt, and pepper. Adjust seasoning to taste.

  4. Cook the Chicken: Heat a grill pan or skillet over medium-high heat. Remove the chicken from the marinade and grill for about 6-7 minutes on each side, or until the chicken is thoroughly cooked and has nice grill marks.

  5. Rest the Chicken: Once cooked, transfer the chicken to a plate and let it rest for a few minutes.

  6. Dress the Salad: Drizzle the dressing over the pea shoot salad and toss gently to coat.

  7. Serve: Slice the grilled chicken and serve it on top of or alongside the pea shoot salad. Sprinkle crumbled feta cheese over the salad.

  8. Garnish: If desired, garnish with extra lemon zest or wedges and a sprinkle of fresh herbs like parsley or dill.

This Lemon Garlic Chicken with Pea Shoot Salad strikes the perfect balance between hearty and light. The bright flavors of the lemon and garlic-infused chicken pair beautifully with the peppery, slightly sweet pea shoot salad, creating a meal that is as nutritious as it is delicious. Enjoy this dish on a warm evening with a glass of white wine or a refreshing lemonade for a complete dining experience!

Creamy Avocado and Pea Shoot Dip

This recipe showcases pea shoot microgreens in a creamy, flavorful dip, perfect for snacking or as an appetizer. The pea shoots add a fresh, slightly sweet taste to the rich, velvety texture of avocado, creating a unique and delicious combination. It's a simple, healthy, and versatile dip that pairs wonderfully with a variety of dippers.


  • Fresh Pea Shoot Microgreens: 1 cup, packed
  • Ripe Avocados: 2, pitted and scooped
  • Greek Yogurt: 1/2 cup
  • Lime Juice: From 2 limes
  • Garlic: 1 clove, minced
  • Fresh Cilantro: 1/4 cup, chopped
  • Green Onion: 1, chopped
  • Jalapeño: 1, seeded and minced (optional)
  • Salt and Pepper: To taste
  • Extra Virgin Olive Oil: 1 tablespoon
  • Water: As needed, for consistency


  1. Blanch the Pea Shoots: Bring a pot of water to a boil. Blanch the pea shoots for about 30 seconds, then immediately plunge them into ice water to stop the cooking process. Drain and pat dry.

  2. Blend the Ingredients: In a food processor or blender, combine the blanched pea shoots, avocado, Greek yogurt, lime juice, minced garlic, cilantro, green onion, and jalapeño (if using). Blend until smooth.

  3. Adjust Consistency and Seasoning: If the dip is too thick, add a little water or extra virgin olive oil to reach your desired consistency. Season with salt and pepper to taste.

  4. Chill: Transfer the dip to a bowl and cover with plastic wrap. Chill in the refrigerator for at least 30 minutes to allow the flavors to meld together.

  5. Serve: Serve the dip chilled, garnished with a few pea shoots and a drizzle of olive oil if desired. It pairs wonderfully with tortilla chips, pita bread, fresh vegetables, or crackers.

  6. Storage: Store any leftovers in an airtight container in the refrigerator.

This Creamy Avocado and Pea Shoot Dip is not only delicious but also packed with nutrients, making it a guilt-free treat. The combination of creamy avocado, tangy Greek yogurt, and fresh pea shoots creates a dip that is both flavorful and refreshing. Whether you're hosting a party, having a casual snack, or looking for a healthy appetizer, this dip is sure to impress!