Pea sprouts and pea shoots have become increasingly popular “microgreens” in recent years But what exactly is the difference between sprouts and shoots when it comes to peas?
What are Pea Sprouts?
Pea sprouts are the entire sprouted pea seed including the seed, root and shoot. To grow pea sprouts, peas are soaked and rinsed for a few days until they germinate and begin to sprout. The sprouts are harvested once the shoot has grown about 2 inches long.
Pea sprouts have a fresh, crisp texture and a mild, sweet pea flavor. They are often eaten raw in salads, sandwiches, wraps, and smoothies. Some people also lightly cook them by steaming or sautéing.
When buying pea sprouts, look for sprouts with short stems and green leaves. Avoid any that appear slimy or smell unpleasant. Store pea sprouts in the refrigerator wrapped in a damp paper towel and use within a few days.
What are Pea Shoots?
Pea shoots are the young seedling leaves and stems of pea plants. To grow pea shoots, pea seeds are pre-sprouted and then transferred to soil or a growing medium. The shoots are harvested when they reach 3-4 inches tall by cutting just above the soil line.
Unlike sprouts, only the tender stems and leaves of the shoots are eaten. Pea shoots have a fresher, grassier, fuller pea flavor compared to sprouts. They also have a pleasant crunch.
You can eat pea shoots raw in salads, wraps, and as a garnish. They can also be sautéed quickly or added at the last minute to stir-fries. Pea shoots that are crisp, bright green, and not wilting should be your goal. Wrap pea shoots loosely and put them in the fridge. Try to use them within three to four days.
Key Differences Between Pea Sprouts and Shoots
While pea sprouts and shoots come from the same plant, there are some notable differences:
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Growing method: Sprouts are grown without soil, just soaked and rinsed. Shoots are grown in soil or a medium.
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Parts eaten: The whole seed and root are eaten with sprouts. With shoots, only the stems and leaves are eaten.
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Size: Sprouts are smaller, up to 2 inches long. Shoots grow taller to 3-4 inches.
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Flavor: Sprouts are milder tasting. Shoots have a fresher, grassier pea flavor.
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Texture: Sprouts are tender and crunchy. Shoots are slightly firmer and crisp.
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Nutrition: Sprouts offer more calories, protein, and carbs. Shoots have more vitamin C and iron.
Health Benefits
Both pea sprouts and shoots are nutrient-dense and pack a nutritional punch:
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Excellent source of vitamin K, important for bone health. Pea shoots are particularly high.
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Good source of vitamin C to support immunity. Higher in shoots.
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Provide vitamin A, folate, iron, and calcium. Sprouts have more folate and iron.
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Contain fiber to aid digestion and manage blood sugar. Comparable amounts.
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Have protein to build muscle, enzymes, and hormones. Sprouts have more.
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Low in calories and fat. Shoots are slightly lower calorie.
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Rich in antioxidants to counter cell damage by free radicals.
How to Use Pea Sprouts and Shoots
Pea sprouts and shoots are great in a lot of different dishes because they can be used in many different ways, are crispy, and taste mildly sweet like peas:
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Toss them raw into green salads, grain bowls, wraps, and sandwiches.
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Mix them into smoothies for extra nutrition and green color.
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Use as a nutrient-boosting topping on soups.
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Add to omelets, frittatas, and stir-fries at the last minute.
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Garnish plates with sprouts or shoots for color and crunch.
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Blend into pesto, salsa, hummus, or guacamole.
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Mix into noodle dishes like pad thai.
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Bake into fritters, veggie patties, or quick breads.
How to Grow Your Own
Growing pea sprouts and shoots at home is fun, affordable, and doable even for beginners.
For sprouts: Soak peas overnight. Rinse and drain twice daily in a sprouting jar. Harvest sprouts in 2-3 days.
For shoots: Pre-soak peas. Plant close together in soil. Mist daily. Harvest shoots once 3-4 inches tall.
A simple way to make your meals taste better and be healthier all year long is to grow pea sprouts and shoots. Sprouts and shoots are both from the same plant, but they look, feel, taste, and are used in different ways. For their unique tastes and health benefits, use both in your cooking.
PEA SHOOTS (OR PEA TENDRILS)
From the first few inches of the pea plant’s growth, these shoots with round, bright green leaves and hollow stems topped with coiled tendrils are picked.
What Do Pea Shoots Taste Like?
Pea shoots are tender and juicy, with a fresh, sweet flavor.
How to Eat Pea Shoots
Delicate pea shoots can be used as an attractive garnish for just about anything or as a supporting green in salads.
For a substantial side dish or light main course, we like to combine wispy pea tendrils with a hearty grain such as spelt and other complementary items. In our Spelt Salad with Pickled Fennel, Pea Greens, and Mint, earthy, nutty spelt provides the perfect foil for these sweet greens, along with pops of brightness from quick pickles and herbal notes from the mint. Click here for the recipe.
The leaves and stems of young pea greens are slightly more substantial than shoots.
What Do Young Pea Greens Taste Like?
Young pea greens have a flavor that’s similar to pea shoots: They are sweet and pealike.
How to Eat Young Pea Greens
Tender pea greens make a wonderful salad green. It’s better to eat them with light vinaigrettes instead of heavy, rich dressings, which dull their taste and make them heavy.
For a special springtime salad, we like to combine pea greens with fresh peas. We steam fresh peas in a skillet until they’re just tender for our Pea Green Salad with Warm Apricot-Pistachio Vinaigrette. Then we set the peas aside and use the same skillet to make a warm vinaigrette with toasted nuts, shallots, dried apricots, mustard, and white wine vinegar. The last step is to simply toss the vinaigrette with the pea greens, cooked peas, and a bit of Belgian endive for crunch. Click here for the recipe.
Mature pea greens have thick leaves with hollow stems.
What Do Mature Pea Greens Taste Like?
These greens have a heartier, grassy flavor that fades slightly with cooking.
How to Eat Mature Pea Greens
Substitute mature pea greens for basil to make pesto or briefly sauté them in extra-virgin olive oil with minced garlic. Cook them quickly (for about 2 minutes) to retain their bright color and avoid overcooking them, which will cause the leaves to disintegrate. They will wilt to about one-third of their uncooked volume.
How to grow Pea Microgreens at Home: No Soil
FAQ
Are bean shoots and sprouts the same?
Description. Bean sprouts, also known as bean shoots, are young and tender sprouts that grow from germinated beans.
Are pea shoots and pea tendrils the same thing?
General Information. When the pea plants are 12 to 18 inches above the ground, pea tendrils, which are also called pea shoots, are picked.
Are pea shoots healthier than peas?
Pea is a great source of potassium. Pea shoot has 51% less carbohydrates than pea. Both peas and pea shoots are high in Vitamin C and dietary fiber. Pea has more thiamin, riboflavin, niacin and pantothenic acid.
What is another name for pea sprouts?
Pea shoots are the translation of dou miao (豆苗) in Mandarin or dau miu in Cantonese. Dou (豆) means bean or pea, and miao (苗) means sprout or shoot. It is known as tōmyō in Japanese and sitsaro talbos in Tagalog. In English, the following names are used interchangeably: pea shoots, pea tips, pea vines, and pea stems.