8 more pea shoots recipe ideas (and sunflower)
| Idea | How | Shoot |
|---|---|---|
| Lemon pea shoot salad | Toss with lemon, olive oil, Parmesan | Pea |
| Sunflower crunch salad | With apple, seeds, honey-mustard | Sunflower |
| Pea shoot pesto | See microgreen pesto | Pea |
| Noodle soup topping | Stir into hot ramen or pho at the end | Pea |
| Spring risotto | Fold in with peas and lemon zest | Pea |
| Sunflower wraps | With hummus, carrot and avocado | Sunflower |
| Egg fried rice | Toss in for the last 30 seconds | Both |
| Snack | Plain, by the handful | Sunflower |
Why pea shoots are worth cooking
Pea shoots stay sweet when cooked and wilt in seconds, so they're one of the fastest green vegetables you can make. In Chinese cooking, dou miao (pea shoots) stir-fried with garlic is a well-loved side dish.
Raw or cooked
- Raw: salads, sandwiches, wraps, garnishes. Young, tender shoots are best raw.
- Cooked: stir-fries, soups, fried rice. Older shoots with tendrils are best cooked.
Grow your own pea shoots
One 10 × 20 inch tray gives several batches of this pea shoots recipe. Soak the peas, sow them thickly, and cut in 8 to 10 days. See pea shoot microgreens. For sunflower shoots, read sunflower microgreens.
We link to green pea seed and black oil sunflower seed from Sprouting.com.
Pea shoots recipe tips
- Dry the shoots so they fry, not steam.
- Use high heat and a big pan.
- Cook in batches if your pan is small.
- Season simply. Garlic, salt and a drop of sesame oil are enough.
For more salads, see microgreens salad ideas.
Pea Shoot Recipes (Plus Sunflower Shoots)
Vegan · Chinese
Ingredients
Garlic pea shoots
- 4 packed cups (about 150 g) pea shoots, rinsed and dried
- 1 tbsp neutral oil
- 3 garlic cloves, thinly sliced
- 1 tbsp water or vegetable stock
- ¼ tsp salt, or 1 tsp soy sauce
- A few drops of sesame oil (optional)
Method
- Heat the oil in a wok or large pan over high heat.
- Add the garlic and stir for 15 to 20 seconds until fragrant, not brown.
- Add the pea shoots and toss for 30 seconds.
- Add the water and salt or soy sauce. Toss for 30 to 60 seconds more, just until the shoots wilt.
- Turn off the heat, add the sesame oil and serve right away.
Notes
- Don't overcook. Pea shoots wilt fast. Stop when they're bright green and just soft.
- Big leaves and tendrils from older shoots work best for stir-frying.
- Sunflower shoots can be cooked the same way. They stay crunchier.
Frequently asked questions
How do you eat pea shoots?
Raw in salads and sandwiches, or quickly cooked. Stir-fry them with garlic for 1 to 2 minutes, stir them into soup at the end, or blend them into pesto.
Can you eat pea shoots raw?
Yes. Pea shoots are tender and sweet raw. Rinse them well first. They're grown as microgreens, which are a lower-risk choice than raw sprouts.
What do pea shoots taste like?
Sweet and fresh, like a green pea with a soft, leafy texture. Older shoots with tendrils taste a little grassier.
What's the difference between pea shoots and sunflower shoots?
Pea shoots are sweet and leafy with tendrils. Sunflower shoots are nutty and thick-stemmed, with more crunch. Both are big-seed microgreens and work in many of the same recipes.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
