Descripción
Pea shoots are the edible seedlings of pea plants.
Pea shoots, also known as pea tendrils or pea greens, are the small leaves and vine tips of common variety pea plants. While peas are part of the legume family, pea shoots are eaten and prepared like other leafy vegetables.
Pea shoots are different from pea sprouts, which are just-sprouting plants. Pea shoots look like large long-stemmed clovers, with broad, round leaves.
Pea shoots taste similar to the pea seeds but with a little more of an earthy taste. They’re considered a microgreen but are often more expensive than typical microgreens because they go bad much quicker.
How to Use Pea Shoots?
Pea shoots can be used fresh in salads, which is gaining in popularity, or traditionally in stir-fry, as with many Asian cuisines. The Hmong people of southeast Asia were the first to introduce pea shoots in the Pacific Northwest, where a cool climate encourages ideal growth. Pea shoots are now popular fare at many restaurants and can be purchased at farmer’s markets all across the country.
What Are the Health Benefits of Pea Shoots?
Just like peas, pea shoots offer many nutritional benefits. While low in macronutrients like carbs and fats, pea shoots contain a good amount of protein and fiber. They are also rich in vitamins. A serving of 100 grams of pea shoots contains:
Vitamin A. One 100-gram serving of pea shoots contain 43% of your daily recommended allowance of vitamin A. Vitamin A is an antioxidant and aids in growth, vision, reproduction, and cell division. About 43% of people are deficient in vitamin A.
Eating 100 grams of pea shoots will also give you 37% of your recommended daily intake of manganese, 24% of vitamin E, and 23% of folate.
How to Cook and Eat Pea Shoots
Most people eat pea shoots raw, but you can also cook them. Before preparing pea shots, remove wilted leaves and tough ends or stems. Rinse them in cold water to prevent wilting leaves. Take care to lift and swirl them to get out any dirt or grit. Dry them on a paper towel or with a salad spinner.
If you aren’t using your pea shoots immediately, you can store them in the fridge for a day or two. Wrap the pea shoots in paper towels, put them in a plastic bag, and store them in the vegetable drawer of your refrigerator. Pea shoots don’t freeze well, so keep them above 28°F.
Raw pea shoots are great in salads and on sandwiches. When cooked, they work great as a side dish, in stir-fry dishes, or as a replacement for spinach in pasta and casseroles. If you want to cook pea shoots, use methods like steaming and sautéing. Pea shoots cook down about 90% in volume, so if you’re cooking them, you’ll need a lot.
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