Pea Shoots Nutritional Facts

This is a repost of a blog entry I made for ECO City Farms on July 22, 2011:

One of ECO City Farm’s specialty is growing pea shoots. Microgreens such as pea shoots are high in nutrient and proteins from the seed. Pea Shoots have:

  • 7X more vitamin C than blueberries
  • 8X more folic acid than bean sprouts
  • 4x more vitamin A than tomatoes

To learn more about the nutritional values check out website here.

You can use Pea Shoots in many ways. Here are four ways you can use pea shoots (courtesy of Linda Lau Anusasananan of

1. In stir-fry: In oil with minced garlic, stir-fry bite-size pieces just until wilted. If pea shoots don’t wilt readily, add a few tablespoons of water. Add salt to taste.

2. In salad: Toss some leaves with chopped butter lettuce and thinly sliced red onion. Dress with toasted sesame oil and seasoned rice vinegar. Add salt and pepper to taste.

3. In pasta: Sauté bite-size pieces in olive oil with minced garlic until leaves wilt. Stir in hot cooked angel hair pasta and blanched peas. Add a little of the pasta water to moisten. Toss with grated parmesan, salt, and pepper to taste.

4. In soup: Cook a little chopped ham and a generous quantity of peas in chicken broth. When peas are tender, stir in bite-size pieces of pea shoots; cook just until wilted.


About John Costa

I am a farmer in training with a background in finance, organizational sustainability, and project management. My expertise is making the business case for local food enterprises.
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