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Seasonal Pea Shoots Recipe

Pea shoots are considered a super food with one cup of pea shoots providing seven times as much Vitamin C as blueberries and four times as much as Vitamin A as tomatoes. Research shows that eating pea sprouts benefits in controlling H. pylori. Studies also show pea shoots contain several phenolic acids and flavonoids which demonstrate antioxidant, anti-carcinogenesis, anti-viral, antimicrobial, anti-inflammatory, anti-mutagenic, and anti-diabetic effects.

Pea shoots are readily found at Bethesda Central Farmers Market. You may opt for in-market purchase or curbside pickup from Young Harvests.


Seasonal Pea Shoots Recipe

This quick and easy dish cooks in less than 5 minutes. The recipe also includes plenty of garlic to boost antiviral potential.


  • 16 ounces of fresh pea shoots, washed and dried

  • 6 cloves of garlic, thinly sliced

  • 3 tbsp of olive oil

  • 2 tbsp of Shaoxing wine or 4 tbsp of chicken broth

  • Salt and pepper to taste


  1. Bring a deep pan or wok to high heat

  2. Add oil and quickly stir fry garlic

  3. Add the pea shoots and stir fry for 30 seconds

  4. Add cooking wine or broth, salt and pepper

  5. Stir fry until greens are wilted

  6. Serve hot


Pea Shoot Video for Additional Inspiration


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.

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.



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