Pea Shoot Microgreens Recipes: Delicious and Healthy Meal Ideas

HomeRecipesPea Shoot Microgreens Recipes: Delicious and Healthy Meal Ideas

Quick Answer:
Pea shoot microgreens can be used in a variety of recipes, including salads, sandwiches, and stir-fries. They have a fresh, sweet flavor and a crunchy texture. One simple recipe for pea shoot microgreens is to mix them with avocado, lemon juice, and salt for a tasty and nutritious salad.

Are you looking for a flavorful, nutrient-packed way to spruce up your daily meals? Pea shoot microgreens are the perfect solution! Easy to grow and delicious to eat, pea shoots provide an abundance of vitamins and minerals. And with so many creative recipes available, it’s easy to incorporate them into your diet. In this article, we will explore some amazing pea shoot microgreen recipes that will transform any dish!

Pea shoot microgreens have recently become popular in kitchens around the world. These tiny greens pack a powerful punch – they contain more antioxidants than their mature counterparts, along with large amounts of vitamins A and C. Additionally, they provide essential micronutrients such as magnesium, iron, calcium and zinc. With all these nutrients packed into one small package, it’s no wonder why chefs everywhere love using pea shoots in their dishes!

From salads to smoothies and stir fries to soups, there is no shortage of ways to enjoy these tasty little greens. Whether you’re trying something new or simply adding them into your favorite recipe for an extra nutritional boost – pea shoot microgreens are sure to take your meal up a notch! So let’s get cooking – here are some delicious pea shoot microgreen recipes that you can try at home!

Pea Shoot Microgreens

Pea shoot microgreens are a type of edible vegetation that can be grown for their tender shoots and leaves. Microgreens, as the name implies, are small versions of mature greens such as kale, radish, and arugula. Pea shoots specifically are harvested from early-stage pea plants before they reach full maturity. For example, if you wanted to use them in salads or sandwiches you might harvest them when the plant is just beginning to produce tendrils.

The definition of microgreens is any young vegetable or herb seedlings usually harvested within 1-3 weeks after germination. This short time frame means that microgreens have a high concentration of nutrients compared to their adult counterparts because they haven’t had enough time to develop many carbohydrates yet. Additionally, some varieties of microgreens offer more intense flavors than fully matured vegetables since they’re still at an earlier growth stage.

It’s important to note that although both pea shoots and microgreens are similar in size and nutritional value, there are distinctions between the two types of green vegetables which set them apart nutritionally. With this knowledge in mind, let’s take a look into the health benefits associated with consuming these tiny greens.

Nutritional Benefits

Now that we know what pea shoot microgreens are, let’s take a look at their nutritional benefits. Pea shoot microgreens are highly nutrient-dense and contain an abundance of essential vitamins and minerals needed for optimal health. Here is just some of the nutrition they provide:

  • Protein-rich
  • Antioxidant-rich
  • High fiber content
  • Vitamins A, C, K and E
  • Mineral content including calcium, magnesium, iron and potassium
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Pea shoot microgreens have been found to be beneficial in reducing inflammation due to their high antioxidant content. Additionally, these greens can help support digestion due to its high fiber content as well as cardiovascular health from its mineral content. Overall, pea shoot microgreens are incredibly healthy due to their vast array of nutrients which contribute greatly to overall wellbeing.

To ensure you get maximum benefit when consuming them it is important to source organic produce or grow your own plantings if possible. Growing your own pea shoots allows you to enjoy the freshest greens right out of your garden or kitchen windowsill!

Growing Pea Shoots

Growing pea shoots is an easy and rewarding way to enjoy a quick crop of microgreens. Pea shoot seeds are small, round, and can be started indoors or outdoors with equal success. Depending on the growing conditions, they germinate quickly and produce lots of tender greens in as little as two weeks after sowing. All that’s needed for successful growth is well-drained soil and adequate moisture during sprouting and harvesting.

When starting from seed, it’s important to ensure the soil temperature is between 65–75°F (18–22°C). The best soils are loose and light so that roots have maximum room to spread out. Also make sure there’s plenty of organic matter, such as compost or aged manure, mixed into the top 6 inches (15 cm) of soil before planting your pea shoot seeds. Plant 1/4 inch (0.6 cm) deep for good coverage; water lightly afterwards.

Harvesting techniques vary depending on how you want to use your harvested pea shoots: if using them fresh, cut when plants reach 4–5 inches (10–13 cm); if freezing or drying for later use, wait until stems become woody but still flexible. When ready for harvest, snip off the entire plant at its base with scissors or clippers just above ground level—cut no deeper than 2 inches (5 cm). This will encourage more side shoots to form instead of killing off future harvests.

These steps ensure healthy seed sprouting and abundant yields come harvest time! With proper care taken early on in this process, you’re well on your way towards enjoying delicious culinary uses for these versatile microgreens!

Culinary Uses

Growing your own pea shoots is a great way to enjoy the fresh taste of spring, but have you ever thought about how tasty these delicate greens can be when cooked? Well, it turns out that pea shoot microgreens are an incredibly versatile ingredient in the kitchen! From salads and stir-fries to soups and sandwiches, there’s no shortage of recipes that feature these flavorful sprouts. And if you’re looking for something more unique, why not try making a smoothie with them too?

Pea shoot salads make a delicious accompaniment to any meal. Simply chop up some cucumber and tomatoes, add some feta cheese or other crumbly cheese, and top off with freshly chopped pea shoots. The combination will give your salad a subtle sweetness and crunchy texture. Alternatively, you could create an Asian-inspired dish by using soy sauce and sesame oil as dressing ingredients.

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Stir-frys are another popular method of cooking pea shoots quickly while preserving their flavor and nutrients. You can use them as a main ingredient alongside carrots and bell peppers or just toss them into the mix at the end – either way they’ll bring plenty of green goodness to your dinner plate! If you’re feeling adventurous, why not try adding some thinly sliced pork or chicken for extra protein?

Soups are also one of the best ways to incorporate this vegetable into your meals. Pea shoot soup has been a traditional favorite in many cultures for centuries due to its mild flavor profile which allows all sorts of spices, herbs and vegetables to shine through without overpowering each other. For extra creaminess, consider stirring in coconut milk or creme fraiche at the end before serving.

Sandwiches aren’t often associated with vegetables like pea shoots, but trust us: they make for an excellent addition! Whether you opt for classic PB&J style fillings or get creative with avocado spread, shredded cheese and sunflower seeds – don’t forget to sprinkle some microgreens on bread slices before assembling everything together. This simple step will turn an ordinary sandwich into something truly special!

Smoothies are a great way to get your dose of vitamins from fruits & veggies every morning – so why not try including pea shoots in yours? They blend nicely along with banana slices and almond butter (or whatever else takes your fancy!) creating creamy concoctions full of plant power that are sure to keep you energized throughout the day.

From simple side dishes to unusual snacks – there really is no limit when it comes recipe ideas featuring pea shoots microgreens! Time to start experimenting…

Recipe Ideas

Pea shoot microgreens are a versatile ingredient that can be used in many recipes. One of the most popular ways to enjoy them is as part of a pea shoot salad. This dish combines fresh, crunchy shoots with other greens and vegetables for a flavorful side or main course. For more substantial meals, pea shoot soup makes an excellent option; it’s easy to make and packed full of nutrients.

Stir fry pea shoots also make for a delicious dinner. Simply sautéing with your favorite spices and aromatics creates an amazing meal in minutes. Pea shoot smoothies are another great way to incorporate these nutritious greens into your diet – simply blend them with some fruits and liquid for a pick-me-up snack or breakfast on the go. And don’t forget about using pea shoot microgreens in sandwiches! With just slices of bread, you can create tasty wraps filled with all sorts of ingredients along with the shoots for added flavor and texture.

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These recipes only scratch the surface when it comes to enjoying pea shoot microgreens – there are plenty more creative ideas out there waiting to be explored! Transitioning from here, let’s take a look at how best to store and prepare these little green beauties.

Storage And Preparation Tips

Once you’ve harvested your pea shoot microgreens, it’s time to store them for later use. Take the example of Sarah, a local urban farmer who grows her own produce on balconies in Seattle, Washington. She harvests her harvest of freshly cut pea shoots and then stores them correctly in order to maximize their shelf life. Here are some tips for storing and preparing your pea shoot microgreens:

Storage Tips: Pea shoot microgreens should be stored at room temperature or slightly colder with low humidity levels. Make sure that they are not exposed to any sources of heat or direct sunlight as this will cause them to wilt quickly. You can also wrap the greens in paper towels or place them in an airtight container before refrigerating them. This will help preserve the freshness of the greens for up to 7-10 days.

Preparation Tips: Before cooking your pea shoot microgreens, wash off any dirt and debris using cold running water. Then trim away any browned edges with scissors prior to cooking – this prevents bitterness from forming during the cooking process. Finally, make sure to cook the greens lightly; boiling may cause them to lose flavor and texture more quickly than other methods such as steaming or stir-frying.

If properly cared for, your pea shoot microgreens can provide delicious meals full of nutrition for months after harvesting! With the right storage and preparation techniques, these tiny vegetables can add a lot of flavor while providing essential vitamins and minerals into your diet.


It’s amazing how something as small and unassuming as a pea shoot can have such an impact. Pea shoot microgreens are incredibly nutritious, simple to grow, and versatile in the kitchen. From salads to stir-fries, these tiny greens add flavor and nutrition to any meal.

As I’ve explored more recipes with pea shoots, I’m always amazed by the depth of flavor they bring – especially when added to Asian dishes. It’s like my taste buds suddenly come alive! Recently I made a Thai curry that included both fresh and cooked pea shoots, which gave it an extra umami punch. It was simply delicious.

The beauty of cooking with pea shoots is that you don’t need much else to make a flavorful dish. With just a few ingredients and preparation tips from this article, you’ll be well on your way to creating delectable meals featuring this nutrient-packed powerhouse ingredient. So go ahead – give them a try for yourself!

Kathy Turner
Kathy Turner
Kathy Turner is the founder of, a popular blog dedicated to helping people become master microgreen growers. Kathy is passionate about helping others learn how to grow the healthiest, most nutrient-rich microgreens. She believes that with the right knowledge and resources, anyone can become a successful microgreen grower. Learn more about Kathy by viewing her full Author Profile.

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