Pea shoots are the “young tender vine tips of green or garden peas.” They are usually 2 to 6 inches long with two to four pairs of leaves and immature tendrils. Some pea shoots may also have small flower buds or blossoms.
This specialty crop was introduced to farmers markets in Western Washington by the Hmong farmers. This Asian ethnic group was originally responsible for the edible use of these delicate sprouts throughout China, Japan and Southeast Asia.
Pea shoots have a mild pea pod flavor, a crisp, light texture and are valued for their sweetness, succulence and tenderness. Shoots grown from snap or snow peas are the most desirable. Never eat the shoots from flowering sweet peas; they contain an amino acid that can be toxic.
Pea shoots are higher in protein than most other edible greens — up to 2 to 2.5 times the protein of lettuce, kale, spinach, Swish chard and other leafy greens. An ounce (about 2 cups lightly packed) of raw pea shoots provides only 10 calories and is an excellent source of vitamins C, A, K and folate.
When selecting pea shoots, look for short, tender stems and few delicate tendrils. They should look fresh, crisp, well-hydrated and bright green in color. At the farmers market you will usually find them in bundles and they should have been stored in a cool, moist environment after harvest.
Since they are so fragile and perishable, pea shoots should be used within one to two days of harvest. They can be stored like lettuce or spinach; wrap in paper towels in an open plastic bag and keep in the vegetable drawer of the refrigerator. Do not freeze pea shoots since this will destroy the delicate leaves and stems.
To prepare for eating, take off any coarse stems, rinse well with cold water and use a salad spinner to dry. Pea shoots with immature blossoms or pods make an attractive edible garnish or addition to a fresh salad. Smaller shoots (2 to 4 inches long) are better for salad greens while the longer (4 to 6 inches) are best used for garnish. They can also be lightly steamed, sauteed or added to a stir-fry. For a quick side dish, quickly saute 1 pound of pea shoots and a few sliced garlic cloves in 1 teaspoon oil over high heat for about a minute. Add salt and pepper to taste.
Information adapted from: Pea Shoots, WSU Extension publication PNW56 available at http://pubs.cahnrs.wsu.edu/publications/pubs/pnw567/.
For additional spring pea recipes and serving suggestions, check out Chef Scotty’s Market Fresh Recipes at http://ext100.wsu.edu/clark/?p=8163. The FINI program provides help to SNAP consumers to purchase more fruits and vegetables at local farmers markets. Find out more at: https://www.clark.wa.gov/public-health/snap-farmers-markets.
Zena Edwards is the Washington State University Food Safety & Nutrition faculty for Clark County. For additional recipes, food preservation and food safety information visit http://ext100.wsu.edu/clark/?p=1134. Have questions? Call MFP Helpline: 360-397-6060 ext. 5366.
