Crop Focus: Pea Shoots

When we decided to start growing micro greens for our family, we started with Peas.  They are easy to grow, yield well, and taste amazing!  Not to mention, they are an amazing source of vitamins, minerals, and plant based protein.  Our family has a few food allergies, including celiac disease, which destroys the gut microbiome.  When this happens, the body’s ability for nutritional uptake is seriously compromised.  Instead of reaching for vitamins off the shelf, we reach for our micro-greens!

IMG_0282According to Makito Nutrition, Pea Shoots contain 7 times the vitamin C content compared to blueberries, 8 times the folate content compared to bean sprouts, and 4 times the vitamin A content in tomatoes.   That is a ton of nutritional content in a tiny package!  In fact, according to Health Diaries, 1 cup of pea shoots contains 35% of the vitamin C and 15% of the vitamin A daily recommended values.  In addition to the high vitamin content, according to SuperFood Evolution, pea shoots are 20-25% protein!  Thats makes it a great source for plant based protein!

As with most micro-greens, they are high in fiber and low in calories, making them perfect for blood sugar control.  Plus, since they are low in calories and extremely nutrient dense they are perfect for weight control and curbing cravings!

IMG_0044Tasting of a mix of spinach and peas in the shell right off the vine, they are fun to cook with.  For maximum nutrition, they should be eaten raw.  Try them in nori-rolls, sushi, or  add them to your salad mix for a crunch that will remind you of the garden year round!  Historically, they have been popular in Asian Cousine.  Though they are best raw, they can also be cooked lightly in dishes like stir fry or added to a warm soup.  We also enjoy them blended into protein packed smoothies!

Some people have also been warned that they should avoid legumes because of the lectin content.  It should be noted that sprouting reduces these lectins and cooking them further reduces the lectin content.


An eye catcher on the farm stand, pea shoots should be on your shopping list.  They have a longer shelf life than other micro-greens, making them a great thing to keep on hand in the fridge.   If you grow them at home or purchase our live trays, keep in mind that you can harvest pea shoots a couple times.  We typically see customers getting 3 or 4 harvests, and more if they are potted up or put into the garden!

These crunchy greens make the perfect snack or a beautiful garnish to a lovely home cooked meal.  Kids love them and adults are intrigued by them.  Try some pea shoots today, and know that you’re investing in your health when you choose these tasty micro-greens!img_0163-1.jpg