Spring Ingredient Essentials: Pea Shoots

Pea shoots are the young leaves of the traditional pea plant. Shoots are bright, tender and crisp, making them delicious fresh, cooked or anywhere in between. These little vines have more than great taste going for them. A packed 1/2 cup serving of pea shoots is rich in Vitamin C and Vitamin A, beating out both blueberries and tomatoes! Clocking in at under 20 calories per serving, they are a delicious way to add sweet tasting antioxidants to your daily routine.

How do I pick the best pea shoots?

Pea shoots, unless you are growing them yourself, are found in speciality and farmers markets from late spring through summer, though peak time varies and only lasts 3-4 weeks on average.  When purchasing, ensure that the leaves look bright and fresh. The ends should look recently cut, not dried out. Steer clear from excessive yellowing, yellow and brown spots on the leaves, or shriveling vines which indicates that the greens are not fresh.

If you are harvesting your own pea shoots, remember that all pea shoots, with the exception of sweet green peas, are edible. Wait until the shoots are at least 8 inches tall, which will allow you to cut back 4-6 inches yielding the most tender greens. To cut properly, find the chartreuse nub, where the stem emerges from the leaf, and cut a 1/4 inch above it. Cutting above the nub signals the plant to grow more shoots which means you can harvest your own greens about once a week!

Next: ways to prepare pea shoots and three pea shoot recipes!

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What can I make with pea shoots?

Pea shoots are more versatile than they appear. They can be enjoyed fresh and raw as a salad green or cooked. Shoots can be sautéed, wilted, added to soups, pureed into pesto and other sauces, baked, chopped, added to marinades or simply used as a tasty garnish. The possibilities are truly endless with this delicate and delightful green.

Storage? The key to keeping shoots as fresh as possible is to keep them dry. Wrap shoots in a paper towel or store in a paper bag in the refrigerator. Ensure that before putting them in the crisper that the shoots are very dry. Using these methods fresh shoots should keep for 3-4 days. For the best results keep the shoots dry at least 8 hours before cutting so they are not holding on to excess moisture.

Try your hand at pea shoots with these three delicious recipes. 

Next: three Latin-inspired pea shoot recipes, including an Ancho Pea Shoot Pesto and Sauteed Pea Shoots with Chorizo! 

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Sauteed Pea Shoots with Chorizo 

• 1 tablespoons olive oil
• 1/4 teaspoon red pepper flakes
• 1 garlic clove, minced
• 3 ounces smoked cured chorizo
• 4 cups pea shoots
• salt and pepper to taste

Get the full recipe.

Ancho Pea Shoot Pesto 

• 1/4 cup walnuts
• 3 cups pea shoots
• 1/4 – 1/2 cup olive oil
• 1 teaspoon ancho chile, ground
• 1/4 teaspoon cayenne pepper, ground
• 2 garlic cloves
• salt and pepper

Get the full recipe. 

Simple Pea Shoot Salad 

• 4 cups pea shoots
• 1 medium cucumber
• 4 Roma tomatoes
• 4 ounces smoked, cured chorizo
• 1/4 cup olive oil
• 1/8 cup balsamic
• salt and pepper to taste

Get the full recipe.