Pea Shoots

From our June 18, 2012 newsletter:

So, what are pea shoots? Pea shoots are the choice leaves and tendrils of pea plants. Shoots are typically harvested from snow pea vines, although they can be from any type of garden pea. All parts of the pea plant are edible. When they are young, the pea shoots are both tender, but crisp and tasty, and they taste basically just like peas. The same goes for those curling, clinging tendrils the pea plants use to hold on to supports. You’ve probably seen them on plates in Asian restaurants and trendy establishments.  Pea shoots and tendrils may look exotic or sophisticated, but even gardeners who can’t grow peas to maturity can grow pea shoots and tendrils.

Pea shoots are considered a “green.” Green leafy vegetables are typically nutrient-dense. This means that for very few calories you get large amounts of vitamins and minerals. For just 10 calories and no fat, take a look at the nutrients in 2 cups of raw pea shoots. For adults, here are the following percentages of the recommended daily amounts:

Potassium 3%
Folate 10.5%
Vitamin C 35.5%
Thiamin 5.75%
Vitamin A 15%
Riboflavin 7%
Vitamin E 8.75%
Vitamin B-6 4.75%
Vitamin k 132%
Fiber 3.5%

Pea shoots are packed full of carotenes—strong antioxidants that protect cells from damage and help prevent certain diseases.

Pea shoots may also contain valuable phyto-chemicals. Certain pea plants have these natural disease fighters, but it is not known whether garden peas contain them. The phyto-chemicals found in other types of pea plants include lignins, a flavonoid called quercitin, and caffeic acid. Researchers believe these substances help prevent cancer in different ways and have other beneficial health effects. In many ways, pea shoots have the same benefits as peas.

Pea shoots and tendrils are tender enough to serve with no or minimal cooking. They are often tossed into salads or on top of soups. You can always add a few curls as an edible garnish. Pea shoots and tendrils are also a tangy addition to stir-fired dishes or simply steamed or sautéed as a side dish.

 

Image credit - http://foodblogga.blogspot.com/2011/05/how-to-buy-store-and-cook-with-pea.html

Storage tips:

Pea Shoots are delicate things.  They only keep for a couple of days at max, so you'll want to use them quickly while they are fresh.

Store them if you must by putting them in a brown paper bag in the vegetable crisper in your refrigerator.  The bag will help to regulate moisture.  An alternative would be to simply wrap them in dry paper towels and put them in the crisper.