Pea Shoots Microgreens: Sweet, Nutritious, and Easy to Grow

Pea shoots microgreens—the young seedlings of Pisum sativum—are a sweet, crisp superfood harvested in just 8–14 days. With their fresh pea pod flavor and rich nutrient profile, they’re perfect for home growers, chefs, and health enthusiasts seeking versatile, delicious greens.

A Nutritional Powerhouse

In a 100g serving, pea shoots provide:

• 30–40 calories and 2.5–3.5g of complete protein, including all essential amino acids.
• Vitamins C (35–65mg), K (25–45µg), A (400–700 IU), and folate for immunity, bone health, and cell function.
• Minerals like potassium (200–320mg), calcium (23–43mg), magnesium (24–33mg), and iron (1.5–2.6mg).
• Antioxidants including polyphenols, flavonoids, lutein, and chlorophyll protecting cells.
• Fiber (1.6–2.5g) promoting gut health and satiety.

Their mild, nutrient-dense profile supports weight management and overall wellness.

Simple and High-Yielding to Grow

1. Soak seeds (125–180g per 10×20-inch tray) in cool water for 6–12 hours.
2. Sow thickly on moist soil, coco coir, hydroponics, or even damp paper towels.
3. Cover for 2–3 days to promote uniform germination.
4. Provide 12–16 hours of indirect sunlight or LED grow lights daily.
5. Mist or bottom-water daily, keeping substrate moist but not soaked.
6. Harvest at 3–6 inches (8–14 days) when 2–3 sets of true leaves form.

A single tray yields 400–800g, with potential for a second, less tender harvest.

Culinary Versatility

Pea shoots’ sweet flavor and crisp texture enhance:

• Salads, sandwiches, wraps, and smoothies
• Eggs, grain bowls, sushi, and soups
• Stir-fries added late for crunch and nutrition

Widely loved in restaurants and home kitchens.

Tips for Success

• Store refrigerated at 2–5°C in sealed containers for 5–7 days; keep dry.
• Use untreated, food-grade seeds and sanitized trays to reduce mold/bacterial risks.
• Choose green, speckled, sugar snap, or snow pea varieties for best flavor and yield.

Market Favorite

Pea shoots are a staple in the global microgreen market valued at $2.6–3.2 billion in 2024. Their high yield, ease of growth, and appealing flavor make them a commercial and urban farming favorite.

Grow Pea Shoots Today!

An easy, delicious way to boost nutrition and flavor, pea shoots microgreens are a game-changer for health and taste. Whether on your countertop or from local farms, start growing and enjoy this high-yielding superfood.

? Ready to grow your microgreen legacy? Support Lonestar Legacy Greens (LLG) for exclusive guides, automation blueprints, and expert advice. Together, we’ll cultivate a healthier, greener future.