Pea Shoots Microgreens

Pea shoots are the tender, curling tendrils and young leaves of the common garden pea, harvested when they've grown just 3 to 6 inches tall. They are among the most visually appealing microgreens, with delicate, winding tendrils that curl and twist like miniature grapevines, giving any plate an instant touch of elegance. The leaves are compound, with small oval leaflets arranged along a thin central stem, and the whole plant has a translucent, pale-to-bright green color that catches light beautifully.

Pea shoots are grown from whole dried peas — either speckled field peas, dun peas, or sometimes specific varieties like 'Speckled' or 'Green Arrow.' The seeds are large and require a pre-soak of 8 to 12 hours for optimal germination. They grow vigorously and can actually be harvested twice: the first cut stimulates a second, slightly thinner flush of growth, which is a unique advantage over most microgreens.

In the commercial microgreens world, pea shoots are consistently among the top sellers alongside sunflower. Their broad appeal comes from their universally pleasant flavor — sweet, fresh, and entirely non-bitter — making them accessible to even the most cautious eaters. They're substantial enough for salads yet delicate enough for fine dining garnish. Restaurants, juice bars, and home consumers alike consider them a staple.

Texture: Tender stems with crisp tendrils; leaves are soft and delicate

Mouthfeel: Light and refreshing with a juicy snap in the stems; tendrils provide a playful, slightly springy texture

Sweet and garden-fresh — pea shoots smell exactly like a spring pea garden after rain. The aroma is clean, green, and subtly sweet with no pungent or bitter notes. Breaking a stem releases a brighter, more concentrated vegetal scent.

Nutrition Facts

Per 100g serving

* Percent Daily Values are based on a 2,000 calorie diet. Values are approximate for microgreen stage.

Notable Phytonutrients

Antioxidant capacity: High — excellent source of carotenoids and vitamin C

Pea shoots are exceptionally rich in beta-carotene (provitamin A) and vitamin C, providing potent antioxidant protection. The high folate content is particularly important for pregnant women and cardiovascular health, as folate helps regulate homocysteine levels. Research from the University of Maryland has shown that pea shoots contain significant levels of lutein and zeaxanthin, carotenoids critical for eye health and macular degeneration prevention. The fiber content supports digestive health, while the plant-based protein and iron make them valuable for vegetarian diets. Their anti-inflammatory properties come from a combination of flavonoids and phenolic acids that have been shown to reduce markers of systemic inflammation.

🌱 Quick Growing Reference

Pea shoot sourcing starts with whole-seed integrity and hydration behavior, not just price per pound. We prioritize lots that absorb evenly, emerge together, and build thick, sweet stems instead of stringy growth that collapses at cut time.

For commercial reliability, we keep approved suppliers that can provide lot data and stable germination season after season. Every new lot is trialed under real tray density, then scored for stand uniformity, sweetness, and post-harvest hold before it enters weekly scheduling.

Preferred Supplier Watchlist

Pea shoots are a chef's darling for their beauty and flavor versatility. They're stunning as a garnish on risotto, pasta, and spring soups. Toss them raw into salads for a sweet, fresh element. They're excellent in Vietnamese pho as a fresh topping, in Chinese stir-fries with garlic (a classic dim sum dish), and in Japanese bento boxes. They pair wonderfully with lemon, mint, feta cheese, prosciutto, and smoked salmon. Use them in wraps, sandwiches, and as a bed for poached eggs. They can be lightly wilted in warm dishes — 10 seconds in a hot pan with sesame oil is a revelation. Juice bars love them for their sweetness in cold-pressed green juices.

For pea shoots, buyers prioritize tendril integrity and sweetness over raw volume. Uniform stem length and low bruising are the deciding factors for repeat purchasing.

Pea Shoots buyers usually expect vibrant color, crisp stems, and a clean aroma profile that matches its signature sweet, fresh pea notes.

For retail and wholesale, consistency matters: even cut, dry packaging condition, and reliable harvest timing around 8-14 days so quality and shelf confidence remain predictable.

On chef stations, pea shoots are valued for freshness and elegance. Keep them lightly chilled and add late so their spring-like sweetness and natural lift remain intact.

Treat pea shoots as a finishing ingredient first and a cooked component second unless the dish specifically calls for heat.

Use gentle handling during prep, keep portions dry and chilled, and plate close to service to protect texture and visual lift. Store in a sealed container or produce bag in the refrigerator at 38-40°F. Line with a dry paper towel to absorb excess moisture. Shelf life is 5-8 days, though the delicate tendrils may wilt sooner than the stems. They're best consumed within 3-5 days for peak sweetness and crunch. Do not wash until ready to use.

Pea shoot microgreens contain approximately 7 times the vitamin C of mature pea pods and nearly 8 times the folate of the harvested pea seed. The USDA nutrient database shows mature green peas at 40 calories per 100g with 5.4g protein — but the microgreen stage delivers comparable protein with dramatically higher vitamin density per calorie. Mature pea plants are primarily valued for their seeds; the microgreen captures the nutritional investment the plant makes in its earliest, most vigorous growth phase.

Store in a sealed container or produce bag in the refrigerator at 38-40°F. Line with a dry paper towel to absorb excess moisture. Shelf life is 5-8 days, though the delicate tendrils may wilt sooner than the stems. They're best consumed within 3-5 days for peak sweetness and crunch. Do not wash until ready to use.

💡 Fun Fact

Pea shoots are one of the few microgreens that can be harvested twice from a single planting. After the first cut (about 1 inch above soil), the plant regrows for a second harvest in 5-7 days — effectively doubling your yield from one tray.