Pea Shoot Microgreens!

Did you know?

• Pea shoot microgreens are the young leaves and stems of traditional garden pea plants. While a pea plant can take 60 to 70 days to mature, pea shoots are harvested after just two to three weeks.
• They are an excellent source of micronutrients that are often lacking in many people's meals.
• One cup of pea shoots provides about 35% the daily value of vitamin C and 15% the daily value of vitamin A. In comparison, this is seven times as much vitamin C as blueberries and four times as much vitamin A as tomatoes.
• They contain up to 40% more phytochemicals (beneficial nutrients and components) than their full-grown counterparts.
• Pea shoots cook down about 90% in volume, so if you’re cooking them, you’ll need a lot.

 

Where to store them?

They definitely need to be refrigerated. Just like lettuce and other leafy greens, microgreens need to be kept cool to extend their freshness.

 

How to Use them?

Pea Shoot microgreens can be consumed raw and cooked. However, eating them raw does provide higher levels of nutrients. If you want to cook pea shoots, use methods like steaming and sautéing. Raw shoots can be added to salads, sandwiches or smoothies. They are also great for juicing or use them as a garnish on top of cream-based soups just before serving. Friendly Reminder They are like other pieces of produce and you should wash them before you indulge. Some people find washing microgreens to be a difficult process but it's actually quite easy. Rinse them lightly with cold water and use a salad spinner to completely dry them before eating.

 

Recipes:

 

Chickpea and Pea Shoot Salad

Created by: Kate

This fresh and healthy salad is bursting with flavor and crunch. You will love the light Basil and Lime dressing! Make this salad as a side dish or as a light lunch.

 

Ingredients:

Basil Lime Dressing

2 TBSP basil leaves – diced

1 garlic clove – minced

Juice of 1/2 lime - (about 1 TBSP)

1 TBSP apple cider vinegar

1 TBSP extra virgin olive oil

½ tsp sugar

¼ tsp salt - (or to taste)

¼ tsp ground black pepper - (or to taste)

For the Salad:

1 14-oz can chickpeas - drained and rinsed 1 large cucumber - seeds removed and diced 2 medium carrots - peeled and diced ½ small red onion - diced (or use 1-2 chopped scallions instead) 2 cups pea shoots - stems chopped off and discarded

Directions:

1. Prepare the dressing: in a large bowl, combine the chopped basil leaves and minced garlic. Add the lime juice and apple cider vinegar. Add the olive oil, salt, sugar, and pepper. Allow to sit while preparing the salad.

2. Add the chickpeas, diced cucumber, diced carrots, and diced red onion to the bowl and stir together with the dressing. Add the pea shoots, and stir again. Serve immediately or chill in the refrigerator up to 24 hours before serving. Garnish with fresh basil leaves.

 

 

Chinese Stir Fried Pea Shoots

Created by: Jaden

The key to this dish is not to let the pea shoots overcook. Once the shoots begin to wilt, it is almost done! The beauty of this dish is the limited ingredients - let the delicate pea shoots flavor be the star.

 

Ingredients:

1 pound pea shoots

2 cloves garlic, finely minced

1/4 tsp sugar

1/2 tsp salt

1 TBSP Chinese rice wine (or dry sherry) – optional

1/2 tsp roasted sesame oil Neutral flavored cooking oil (like canola or vegetable oil)

Directions:

1. In a wok or large sauté pan, add in the garlic. Pour in about 1 1/2 tablespoons of the cooking oil. Turn heat to medium-low and let the garlic heat up slowly, infusing its flavor and fragrance into the cooking oil. Take care not to let the garlic burn - control the heat so that the oil is slightly shimmering and aromatic.

2. Turn the heat to high. Add in the pea shoots, you'll probably have to add them in a couple of batches. Quickly, use your tongs to turn over the pea shoots around in the fragrant oil. Get that garlicky oil all over the shoots!

3. Add in the sugar and the salt. Again, use your tongs to flip, stir, turn the pea shoots. Within a minute or so, the shoots will begin wilting and cooking. Once the shoots begin wilting, the dish is almost done. Don't overcook the delicate shoots. Turn off the heat, pour in the cooking wine and the sesame oil. Toss and serve.

 

5-Minute Pea Pesto

Created By: Jessie

An easy, creamy pesto sauce perfect for pasta, chicken, salmon, and more.

 

Ingredients:

1 cup peas

2 cups fresh pea shoots

1-2 small garlic cloves, peeled

salt and pepper to taste

1 tsp lemon juice

⅓ cup extra virgin olive oil (you may not need it all)

Directions:

1. Place peas, pea shoots, garlic, salt, pepper, and lemon juice into the bowl of a food processor. Pulse a few times until everything is coarsely chopped.

2. While the food processor is running, slowly stream in olive oil and blend until everything is incorporated into a smooth pesto (you may not need all of the olive oil). Scrape down the sides of the food processor with a spatula and pulse once more to incorporate.

3. Serve immediately or store pesto in an airtight container in the fridge for up to a week. This pesto also freezes beautifully if you want to keep it longer!

 

Frittata with pea shoots and bacon

Created By: Jelly Toast

A delicious dish for your next Spring brunch!

 

Ingredients:

1/2 large onion, chopped

2 strips of thick cut bacon

1 TBSP of olive oil

2-3 cups of chopped pea shoots (or other green), tough stems removed

1/4 cup of freshly grated Parmesan cheese

8 eggs

salt and pepper

Directions:

1. In a 10-inch cast iron skillet set over medium/high heat, fry bacon until crisp. Remove bacon to a paper towel lined plate.

2. If there is not much fat left in the skillet from the bacon, add olive oil. Sauté onions until soft and translucent. Add in pea shoots and sauté until wilted.

3. Season well with salt and pepper and sprinkle with cheese. Remove skillet from heat.

4. In a large bowl, add eggs and whisk to scramble. Pour eggs over vegetables in the pan.

5. Crumble bacon over the eggs and place skillet into preheated oven. Bake for 10-12 minutes or until eggs are cooked through. Slice and serve!

 

Recipes are curated by Lauren