Pea Shoots: Incredibly Healthy and Delicious Greens

By Shanta Nimbark Sacharoff

Many people make a new year’s resolution that involves cooking and eating more healthy food. This is a great idea and worth practicing year around. One of my resolutions is to include more varieties of leafy greens in my diet. This Sunday, I purchased pea shoots from the farmers’ market, which I have not used in a long time.

All leafy greens are healthy, available all year and inexpensive, even when they are organic. A variety of leafy greens are widely available during the winter. 

Pea shoots contain many important nutrients, such as protein, vitamins A, B1, B5, B9, C, folate and E, as well as potassium and phosphorous – some in remarkable quantities.  A serving of 100 grams of pea shoots can provide 4 grams of protein, 3 grams of fiber, 280 micrograms of vitamin K, 79 milligrams of vitamin C and 340 micrograms of vitamin A. Pea shoots are also full of antioxidants, including carotenoids and phenolic, which protect us from chronic illnesses and help us with healthy skin, heart and cognitive health.

So, what are pea shoots? Pea shoots are the young, tender leaves that are grown from peas. Pea shoots come from sprouted peas, and they are harvested while young and tender, before the stems get too thick. They can be found at Asian food markets or at some farmer’s markets.  

Pea shoots are the best to consume when their stalks are young because as they mature, they tend to get too fibrous. So, purchase the pea shoots when they appear young, fresh and very green with thin stems. Use them the same day or soon after to include in your salads or for stir frying. 

Young pea shoots can be consumed raw and make a good addition to your salad. Pea shoots are a common ingredient in the Chinese cuisine and often prepared stir-fried with oil, soy sauce, garlic and sometimes with other foods, such as tofu or meat. They are also used in spring rolls as a part of the filling, 

I like pea shoots the best when they are stir-fried very briefly with very few ingredients as described in the recipe below. 

Ingredients:

4 to 6 cups of fresh pea shoot greens

½ cup green onions, chopped finely with its greens

About a dozen thin strips of red bell pepper (optional: but they add flavor and color)

2 teaspoon grated fresh ginger root

2 cloves of garlic, peeled and chopped

¼ teaspoon cayenne pepper (optional for a mildly spicy version)

1/2 teaspoon of salt (or to taste)

2 to 3 tablespoon freshly squeezed lemon or lime juice

Place the pea shoots in a large bowl of water filled with very cold water and allow them to stand for a few minutes. This process will revive the freshness of the leaves, and the shoots will perk up in 5 minutes. Then rinse them with fresh water and drain the excess water out using a colander.  Remove and discard any tough or large stems of the pea shoots. Chop the leaves with the thin stems and set them aside. 

Heat the oil in a wok or a frying pan over a moderate heat. Add the onion, the optional strips of red bell pepper, garlic and ginger. Stir fry these ingredients together for a minute until they smell aromatic. Do not brown.

Next, add the pea shoots and season with the salt and optional cayenne powder. Stir fry just for a minute or two until the leaves are wilted. Turn off heat and do not overcook. Sprinkle the greens with freshly squeezed lemon or lime juice. Transfer to a serving plate immediately and serve. This dish goes well with any bean- or lentil-based soups such as a daal and/or bread.  

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Variations: (1) Use other hearty leafy green, such as kale or collard, and replicate the same recipe.

(2)  Cut a firm tofu slab into thin strips, briefly pan fry the strips on both sides and add to the pea shoots, after they have been wilted. 

(3) Toast a handful (1/2 cup) of cashew nuts or peanuts and add to the stir-fried greens.  

Makes 3 to 4 servings

Recipes by Shanta Nimbark Sacharoff, copyright 2024. Shanta is a Sunset District resident and the author of “Cooking Together” and “Flavors of India,” available at Other Avenues Food Store at 3930 Judah St. Shanta writes recipes and articles on food and nutrition. She teaches vegetarian and vegan cooking classes at her home and gives cooking demonstrations for the public at SFPL branches frequently which you can find by viewing San Francisco Public Library’s event page. You can also view her recipes via videos on YouTube by searching Shanta Nimbark Sacharoff’s YouTube videos.