Name: Pea shoots — the tender young tips, leaves and curling tendrils of pea plants (Pisum sativum), with a fresh, sweet flavour like peas. Snow pea shoots (dau miu in Cantonese) are especially prized. A separate Stem and Shoot page also covers them.
Description
Pea shoots have long been eaten in China, where they are a seasonal delicacy in Cantonese cooking, usually stir-fried with garlic or added to soups, and are now popular with chefs elsewhere. They are harvested from young plants, or grown especially, and have a delicate, juicy taste that is sweet and grassy.
The leaves and tendrils are tender and quick to cook, while the thicker stems can be fibrous, so the tips are the most prized part. They can be picked from garden peas, or grown on a tray as a microgreen.
Main nutrition value
Pea shoots are a good source of vitamin C, vitamin A, vitamin K and folate, with some protein and fibre, for few calories.
How best to be consumed
Pea shoots are best eaten fresh and cooked only briefly.
- Stir-fry with garlic for 1 to 2 minutes, and finish with a splash of Shaoxing wine or sesame oil.
- Add to soups and noodle bowls at the very end.
- Use raw in salads, sandwiches and as a garnish.
- Blend into pesto, or wilt into pasta and risotto.
- Store in the fridge, and use within a couple of days, since they are delicate.
Overconsumption could cause…
Pea shoots are safe in food amounts.
- Foodborne illness from poorly washed leaves, so rinse well, especially bagged and ready-to-eat salad.
- Food poisoning risk from seeds and warm, humid growing conditions, which is a particular concern for pregnant women, older people, young children and people with weak immune systems.
- Tough, stringy stems if older shoots are used.
- Allergic reactions in people allergic to peas.
Wikipedia — Pea, used for origin, naming and history: https://en.wikipedia.org/wiki/Pea
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