Sautéed Pea Shoots are easy to prepare, gluten-free, and are a vegan side dish. Tender, hollow stems, edible leaves, and flowers that are slightly, naturally sweet make for a delicious, scrumptious vegetable side.
Estimated reading time: 8 minutes
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Sautéed Pea Shoots
Hi Everyone, this is one of my favorite greens, perhaps even more of a favorite than, gasp, dare I say, kale?
Pea shoots are just that good.
Tender, slightly naturally sweet, cooked with olive oil, seasoned with kosher salt, pepper, and maybe some soy sauce but when they are perfectly fresh, they really don’t need much, if anything at all!
I first learned about pea shoots from ordering them as a side dish at the Chinese restaurants in Chinatown Boston.
My mom would order it, off the menu (the dish wasn’t listed on the menu, at the time).
My maternal Grandfather would also make them when they were available.
He would saute them in a wok with olive oil.
Pea shoots cooked this way are scrumptious, meaning, you want to just sit and eat every single bite, in one sitting.
This recipe is for 2 servings, maybe 4 small servings but for me it’s one big serving!
Where can I buy fresh Pea Shoots?
I got the pea shoots in these photos from my local farmer’s market & CSA (Roots to River farm).
They even had the pea flowers still on them which are edible too!
I want to share a local, small business that sells grow kits. including microgreen pea shoots, and I’ve seen them on Instagram, Gathered Greens (gathered_greens on IG). Here is their website as well where they sell other items.
When are Pea Shoots in season?
Pea shoots can be harvested after 2-4 weeks of growing.
You should be able to get 2 harvests of pea shoots.
You can harvest the shoots, tendrils, buds, flowers and leaves.
Pea shoots can be eaten raw or cooked.
In New Jersey, pea shoots/greens are in season from April through June.
Peas and pea pods are available in June through July.
Can I grow Pea Shoots as Microgreens?
The short answer is, yes, you can grow pea shoots as microgreens!
If you are looking for these out of season you can grow them as microgreens, right in your home!
I link to the kitchen tools that I use in the recipe card at the end of the post and microgreen kits (below, Amazon affiliate link) in the recipe card at the end of the post.
You can use pea shoots in any recipe where you use spinach; They are so versatile.
I just love the squiggly, curly ends of the pea shoots; They are so whimsical.
Ingredients
- 8-10 ounces raw pea shoots, washed
- 1 teaspoon minced garlic (1 clove)
- 1-2 tablespoon regular olive oil
- 1/4 teaspoon Kosher salt, or amount to taste
- 1/4 teaspoon fresh ground black pepper, amount to taste, optional
- drizzle soy sauce, optional
- drizzle sesame oil, optional
Please Note: You can also customize this dish with other spices to make it spicier.
Kitchen Tools
- colander
- salad spinner
- measuring spoons
- kitchen scale
- spatula
- wok or large frying pan
If you make this recipe and like it please give it a rating on the recipe card and let us know in the comments at the end of the post.
Thank you for reading and following along!
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Sautéed Pea Shoots
Sautéed Pea Shoots are easy to prepare, gluten-free, and are a vegan side dish. Tender, hollow stems, edible leaves, and flowers that are slightly, naturally sweet make for a delicious, scrumptious vegetable side.
Ingredients
- 8-10 ounces raw pea shoots, washed
- 1-2 tablespoon regular olive oil
- 1 teaspoon minced garlic (1 clove)
- 1/4 teaspoon Kosher salt, or amount to taste
- 1/4 teaspoon fresh ground black pepper, amount to taste, optional
- drizzle low sodium soy sauce, optional
- drizzle sesame oil, optional
Instructions
- In a large wok, over medium-high heat, add oil(s) and minced garlic. When the oil is hot, add the pea shoots. Stir them coating them with oil, add optional soy sauce and any preferred ingredients. Cook until tender (approximately 1 minute).
- Season them with any additional Kosher salt and fresh ground pepper, enjoy!
Notes
Please Note: You can also customize this dish with other spices to make it spicier.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. #CommissionsEarned #ad
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OXO Good Grips Soft-Handled Garlic Press -
Aozita 17oz Glass Olive Oil Bottle - 500ml Dark Brown Oil & Vinegar Cruet with Pourers and Funnel - Olive Oil Carafe Decanter for Kitchen
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OXO Good Grips Saute Paddle, 1-Pack, Brown
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Calphalon 5-Piece Nylon Kitchen Cooking Utensil Set
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Totally Bamboo Salt Box, Bamboo Storage Box with Magnetic Swivel Lid, "Salt" Engraved on Lid
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Morton Salt Kosher Salt, 3 lbs, Pack of 2
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OXO Good Grips Lewis Pepper Mill
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Lodge 14 Inch Cast Iron Wok. Pre-Seasoned Wok with Flattened Bottom for Asian Stir Fry and Sautees
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Calphalon Triply Stainless Steel 12-Inch Wok Stir Fry Pan With Cover
Nutrition Information:
Yield: 2 Serving Size: 1Amount Per Serving: Calories: 1139Total Fat: 23gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 0mgSodium: 554mgCarbohydrates: 178gFiber: 63gSugar: 67gProtein: 62g
Please note that the Calculated Nutrition is an estimate at best.
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Just made it! Got a bunch of Pea Vines from our local farmer’s market. It’s delicious but am wondering about some of the more fibrous stems. I’d like to hear a step on prep before cooking.
Hey there Leigh! Thanks so much for checking out my blog post and leaving a comment! I’m thrilled to hear that you also enjoy the deliciousness of Pea Vines from your local farmer’s market. They’re such a tasty treat!
Now, let’s talk about those fibrous stems. You’re absolutely right; some of the stems can be a bit tough, but no worries – there’s a simple prep step to make them tender and delightful before cooking.
First, take your fresh Pea Vines and give them a good rinse under cold water to remove any dirt or debris. Then, grab a bunch of the shoots and gently snap off the tough ends. You’ll notice that the tender part of the stem will easily separate from the fibrous part – usually, it’s about an inch or so from the tip. Discard the tough ends (you can compost them if you like) and repeat this process with the rest of the Pea Vines.
Once you’ve snapped off the fibrous ends, your Pea Vines are all set to be sautéed! Follow the recipe on the article I posted (https://www.lifeslittlesweets.com/sauteed-pea-shoots/) for the sautéing part, and you’ll have a delicious dish on your hands.
I hope this helps! Enjoy your sautéed Pea Vines, and feel free to ask any more questions if you have them. Happy cooking! 😊🌱