Pea Shoots: How to Use, Cook, and Preserve Pea Shoots + Recipes
Pea shoots are one of those ingredients that arrive quietly and disappear before you’ve made enough of them. The tender young tips of the pea plant, they have a fresh, lightly sweet flavor that tastes unmistakably of spring – grassy and bright with that underlying note of garden fresh peas that makes them completely their own.
I reach for pea shoots every year the moment they appear at the farmers market, and I’ve found so many uses for them beyond the obvious. Raw in salads, lightly wilted into scrambled eggs, blended into pesto with pistachios, dehydrated into botanical sugar, stirred into pasta – they move through the kitchen as easily as any herb and with a flavor that makes everything feel seasonal and intentional.
This guide covers everything I’ve learned about cooking with pea shoots – how to use them raw and cooked, how to store and preserve them, how to grow your own on a sunny windowsill, and links to every pea shoot recipe I’ve developed. It’s a short season. Here’s how to make the most of it.
WHAT ARE PEA SHOOTS?
Pea shoots are the tender sprouts that shot up in early spring. They will eventually become thicker to support pea pods as the summer season heats up, so early spring is prime pea shoot season.
What they are: young pea plant tips.
Taste: fresh, sweet, grassy with an aroma of sweet pea
Differences vs pea tendrils: Pea shoots are the young stems and leaves of the pea plant. They work well in salad recipes. Pea tendrils are the delicate curling fronds that grow at the top of the pea shoot helping it grow upwards towards sunlight. Use pea tendrils as a crunchy delicate garnish, pea tendrils have a more delicate flavor than pea shoots and crisper texture.
HOW TO USE PEA SHOOTS
Pea shoots are versatile and can be used in recipes in a variety of ways. I use them raw mixed into salads, sauteed with eggs, and boiled into soups, to name a few. They add a fresh, sweet pea flavor to finished recipes.
Fresh Uses
Salads: this early spring green is perfect for light salads.
Garnish for soups and eggs: stir into hot soup for an added kick of greens with a bright, fresh flavor. Or garnish freshly scrambled eggs with a handful of pea shoots.
Sandwiches and wraps: pea shoots are perfect on sandwiches, adding just enough crunch and bright pea flavor.
Cooked Uses
Stir-fries; chopped pea shoots add a pop of green flavor and color to simple spring stir-fries.
Pesto: pea shoots blend seamlessly into pesto, creating a bold fresh flavor that melts into pasta.
Pasta sauces: keep this recipe simple, boiled fresh pasta, butter or olive oil and chopped pea shoots tossed together with a sprinkle of sea salt.
Soup toppings: Stir into brothy white bean soup seasoned with lemon for a bright, spring forward lunch.
Preserved Uses
Capture the fresh, bright flavor of pea shoots and enjoy year round. Here is a sampling of techniques I use to enjoy young pea shoots year round.
Pea shoot simple syrup
Pea shoot sugar
Blanch + freeze
Infused oils
PEA SHOOT RECIPES
Here’s a list of recipes on this site to reference for innovative and unique ways to add pea shoots to your cooking repertoire.
Pea Shoot Pesto with Pistachio and Parmesan
Fresh pea shoots, pistachio and parmesan cheese blend easily into a simple, flavorful pesto. Pea shoot pesto is a bright, spring alternative to traditional basil pesto.
Pea Shoot Sugar
Dehydrated pea shoots are mixed into sugar, creating a unique finishing garnish. Create pea shoot sugar rimmed cocktail glasses or dust cookies and baked goods to add a splash of natural spring green color. My recipe is simple and versatile. Pea Shoot Sugar adds a botanical, lightly floral flavor to drinks and baked goods with a touch of light spring green natural color as well.
Pea shoots naturally work with citrus, like in this Meyer Lemon with Pea Shoot Sugar Recipe.
Soft Scrambled Eggs With Pea Shoots and Goat Cheese
Pea shoots are gently wilted into scrambled farm fresh eggs with tangy, melted goat cheese. Scrambled eggs with pea shoots and goat cheese are a simple, seasonal start to a spring day.
Other Recipes Using Fresh Pea Shoots
Pea Shoot Salad with Lemon
Sautéed Pea Shoots with Garlic
HOW TO STORE PEA SHOOTS
Pea shoots actually have a pretty long shelf life if stored properly. I can say that pee shoots last a week in the fridge, but I’ve have a bag of pea shoots stay perfectly crunchy and fresh for up to a month using the steps below.
Refrigeration (paper towel + container). Keep the container, I use covered tubber ware or a tied plastic bag.
Blanch, then freeze. De-frost in warm water, strain before use.
Pea Shoots Last about 1 week in the refrigerator with proper storage.
HOW TO GROW PEA SHOOTS
Pea Shoots are fairly easy to grow indoors and this fast growing plant is perfect for early spring growing.
Or if you don’t want to wait until spring (or enjoy pea shoots year round like I do) pea shoots are perfect for indoor growing for winter as well.
I soak my seeds for 2 days with minimal water (just covered) to encourage faster sprouting once I layer in dirt.
Pea shoots grow best in well draining, peat free soil. I use a shallow dish, with minimal soil, pea shoots don’t need much to sprout.
You don’t need a large pot. Pea shoots will flourish in a flat, low container.
Place seeded container in a sunny windowsill and water as needed; I water every 3-4 days, but it really depends on how shallow your growing vessel is.
Pea shoots sprout up and ready to harvest in 10-14 days.
PEA SHOOTS IN DRINKS & DESSERTS
I like to use my pea shoot sugar as a unique garnish for rims of cocktail glasses, I also add it to various desserts. Not only is it a unique ingredient, it’s quite the conversation starter when served to guests or given as a gift.
Herbal simple syrup for cocktails
Sugar for tea & baking
Garnish for spring cocktails
FLAVOR PAIRINGS
The bright, fresh flavor pairs well with bitter citrus, calm nuts and light cheeses.
Pea shoots pair well with:
Citrus, especially lemon.
Nuts, like pistachio and almond.
Parmesan, ricotta
Bright Herbs: Mint, basil and tarragon.
Spring vegetables (asparagus, ramps)
What do Pea Shoots Taste Like?
pea shoots are bright, grassy, a little sweet and of course have an underlying flavor of garden fresh peas.
Are Pea Shoots Edible Raw?
Yes, pea shoots are actually their best when eaten raw with minimal heat.
How Long do Pea Shoots Last?
Stored correctly, pea shoots last about 7 days with proper refrigeration.
Where Can I Buy Pea Shoots?
Pea Shoots are readily available at farmers markets early in the season and can be found in the sprouts section of most commercial grocery stores.