Food as Medicine: Pea Shoots

Pea shoots are the young leaves, stems, and tendrils of pea plants. They are harvested before they mature into pea pods, and can be eaten raw or cooked. These greens are one of the most powerful and often overlooked finds at spring farmers' markets. Research published in Food Research International demonstrates that pea shoots are a nutrient-rich vegetable, offering a high content of vitamins C, E, and A, as well as potassium and phosphorus, compared to other common leafy greens.

Additionally, a 2006 clinical trial indicated that the antimicrobial properties in pea shoots may offer protection against H. pylori, a bacterium associated with stomach ulcers. Studies have also identified phenolic acids and flavonoids within pea shoots, compounds recognized for their antioxidant, anti-inflammatory, and other potential health-promoting properties.

We recommend  sourcing pea shoots at the Bethesda Central Farmers Market specifically from Young Harvests. Please note that farmers' market availability vary depending on the season and location so check ahead of time before preparing the simple and flavorful stir-fried pea shoot recipe below.

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Stir Fried Pea Shoots

Ingredients

• 16 ounces fresh pea shoots, washed and dried

• 6 cloves garlic, thinly sliced

• 3 Tbsp neutral cooking oil

• 2 Tbsp Shaoxing wine (or  4 Tbsp of chicken broth as a substitute)

• Salt and pepper, to taste

Directions

1. Heat a deep pan or wok on high heat

2. Add oil and garlic, stirring continuously to prevent burning

3. Add pea shoots and stir fry for 30 seconds

4. Add cooking wine or broth, salt, and pepper

5. Continue cooking for another 30 - 60 seconds

6. Serve hot & enjoy! 

   
   

If you need further inspiration, check out this beautifully filmed video about peas and pea shoots! 

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References:

Ho CH., Lin YT., LABBE R.G., and Shetty K. Inhibition of Helicobacter Pylori by Phenolic extracts of Sprouted Peas (Pisum Sativum L.) Journal of Food Biochemistry. 2006; 30: 21-34.

J. Santos, M. Herrero, J.A. Mendiola, M.T. Oliva-Teles, E. Ibáñez, C. Delerue-Matos, M.B.P.P. Oliveira, Assessment of nutritional and metabolic profiles of pea shoots: The new ready-to-eat baby-leaf vegetable, Food Research International, Volume 58, 2014, Pages 105-111, ISSN 0963-9969, https://doi.org/10.1016/j.foodres.2014.01.062

Liu H., Chen Y., Hu T., Zhang S, Zhang Y., Zhao T., Yu H., Kang Y. The influence of light-emitting diodes on the phenolic compounds and antioxidant activities in pea sprouts. Journal of Functional Foods. 2016; 25: 459-465.

Thavarajah D, Lawrence TJ, Powers SE, et al. Organic dry pea (Pisum sativum L.) biofortification for better human health. PLoS One. 2022;17(1):e0261109. Published 2022 Jan 13. doi:10.1371/journal.pone.0261109

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This website provides general information only. Content does not constitute medical advice. Consult a healthcare professional for medical guidance.