Pea Shoots: The Complete Guide to Nature's Nutritional Powerhouse

RAD Farm

Pea Shoots: The Complete Guide to Nature's Nutritional Powerhouse

Published on May 20, 2023 | By RAD Farm Team | 5 min read

Pea shoots, the tender young leaves and stems of the pea plant, have been a staple in Asian cuisine for centuries. Now, these delicate greens are gaining worldwide recognition not just for their delightful flavor but for their impressive nutritional profile and versatility in the kitchen. Let's dive deep into everything you need to know about these remarkable microgreens.

Understanding Pea Shoots

Pea shoots are harvested when the pea plant is just 2-3 weeks old. At this stage, they're packed with concentrated nutrients and have a mild, sweet flavor that combines the freshness of leafy greens with the subtle taste of garden peas. The entire shoot is edible, including the leaves, stems, and tendrils.

Nutritional Profile: A Closer Look

What makes pea shoots truly remarkable is their exceptional nutritional density. Here's a detailed breakdown of their nutritional content:

Vitamin C: 7x more than blueberries (about 132mg per 100g)

Vitamin A: 4x more than tomatoes (over 10,000 IU per 100g)

Protein: 5-7g per 100g serving

Folate: 61μg per 100g (15% of daily value)

Vitamin K: Essential for blood clotting and bone health

Antioxidants: Including lutein and zeaxanthin

Minerals: Rich in iron, magnesium, and zinc

Fiber: 2g per 100g serving

Health Benefits: Beyond Basic Nutrition

Immune System Support

The high concentration of Vitamin C and antioxidants helps strengthen immune function and protect against cellular damage.

Eye Health

Lutein and zeaxanthin, along with Vitamin A, support retinal health and may help prevent age-related macular degeneration.

Blood Health

The combination of iron and Vitamin C promotes optimal iron absorption, supporting healthy red blood cell formation.

Anti-Inflammatory Properties

Contains compounds that may help reduce inflammation and support overall cellular health.

Culinary Uses and Preparation

Pea shoots are incredibly versatile in the kitchen. Here are some popular ways to enjoy them:

Raw in Salads: Add to mixed greens for a nutrient boost and subtle sweet flavor

Stir-Fries: Traditional in Asian cuisine, they cook in seconds and retain their nutrients

Sandwich Filling: Use as a nutritious alternative to lettuce

Garnish: Beautiful on soups, eggs, or any dish needing a fresh touch

Smoothies: Blend with fruits for an nutrient-rich drink

Pesto: Create a unique sauce by replacing basil with pea shoots

Storage and Handling

To maintain freshness, store pea shoots in a plastic bag with a slightly damp paper towel. They typically last 4-7 days in the refrigerator. For best results, wash just before use and handle gently to prevent bruising.

Growing Your Own

Growing pea shoots at home is remarkably easy and rewarding. They require minimal space and can be ready to harvest in as little as 7-10 days. Whether you have a garden or just a sunny windowsill, you can enjoy fresh pea shoots year-round.

If you're interested in growing your own pea shoots, our PEAce Bowl growing kit includes everything you need to get started: organic seeds, growing medium, and a specially designed bowl with proper drainage. It's perfect for beginners and produces multiple harvests.

Ready to grow in minutes

Multiple harvests from one setup

Perfect for small spaces

Complete growing guide included

$24.99

Start Growing Today

Whether you choose to grow your own or purchase them from local markets, incorporating pea shoots into your diet is a delicious way to boost your nutrition. Their versatility, ease of growth, and impressive nutritional profile make them a valuable addition to any healthy eating plan.

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