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
在大煎锅中用大火加热一汤匙油。西兰花煮一分钟左右。加入2汤匙水,翻炒至西兰花脆嫩(约5分钟)。从锅中取出,重复放入胡萝卜和雪豆。
锅里再放一点油,然后加入洋葱。大火煮3-5分钟,直到洋葱变软。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.Sautéed Snow Peas, Sugar Snap Peas, and Pea Shoots
9.Soba Noodles with Pea Shoots, Shiitake Mushrooms, and Leeks
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Image courtesy ofcygnoirvia aCreative Commons license.
Becky Striepesays
Man, I wish I’d seen this before going to the grocery store! That coconut vinaigrette sounds amazing.
Adriannesays
Is there any reason not to eat the leafy greens of the mature pea plant. We’re harvesting wonderful peas, but the leaves look great too.
Rachel Shulmansays
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.