sauteed pea shoots

Simple Sauteed Pea Shoots

Part of the excitement of getting a CSA box is not knowing what you are going to get. In a time when we are used to researching and reviewing everything before we receive it, the CSA box is still truly a surprise. 

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That doesn’t mean that I don’t hop on line and try to see if the farmer has posted this weeks produce…I certainly do! But the information is never posted.  Just be patient, I tell myself. But it’s hard when you are a control freak like me! 

what are pea shoots

Why is Farm to Table Important?

Farm to table is the movement of getting food directly from the farmer to the consumer with no middle man. It is important because as consumers, we need to know where our food is coming from. 

Farmers work hard and they deserve to be paid for their work. For example, in order for us to enjoy pea shoots in April, the farmer had to plant to seeds earlier in the year when it was still cold. I don’t know about you, but I was still keeping warm indoors!

Buying directly from the farmer, whether it be a CSA or farmers market, means the food is much fresher and the farmer is being paid fairly. As a bonus, you can get to know the farmer that you are supporting! 

Keep in mind that some farms use organic practices, including avoiding pesticides. However, it is expensive to be certified organic and they may decide that the cost is not worth the label. In that case, I encourage you to ask the farmers if they use organic practices. 

If the answer is yes, then you will typically get a better deal on the “organically grown” produce that you would in the store. 

When Are Pea Shoots in Season? 

It’s an exciting time when pea shoots start showing up in farmers markets! They mark the beginning of Spring produce and typically mean that we will start to see a larger variety of vegetables real soon! 

where do pea shoots ocme from

Pea shoots have a very short season in early Spring. So snatch them up as soon as you see them. it may only be there a few weeks! interested in the nutritional benefits of Pea Shoots? Read more HERE

What Part of Pea Shoots Do You Eat?

What if I told you that the entire pea shoot is edible? The tendrils are the most tender and flavorful part of the shoot, but the stems can be eaten too! The stems are a little tougher but not compared to some other vegetables. 

If you wanted to have more tender stems, you could cut and separate them from the tendrils. Then saute them first for 3-5 minutes before adding the tendrils. This will ensure everything cooks evenly and that the stems are softer. 

I prefer the difference in texture (and I value my time!), so I cook both the tendrils and stems at the same time. 

Where do Pea Shoots Come From? 

Pea shoots come from the pea plant! You may have suspected it, but I’m here to tell you that it really is just the plant that the green beans or snap peas grow on. The curly vine parts are called tendrils and pea shoots often contain the tendrils. 

what are pea shoots good for

How Healthy Are Pea Shoots?

Like all green vegetables, pea shoots are very healthy for you! They are high in folate, fiber and vitamin C! 

So eat up! You can’t get too much of this delicious, short seasoned crop!

Sauteed Pea Shoots

Whenever I see a strange vegetable in my box, the first thing I do is taste it. It will taste different after it cooks but you can get a good sense of what it might taste like. In this case, it tasted like a snap pea but the texture was more of a cross between spinach and kale. That made it perfect for sauteeing!

Turns out it was really easy and delicious too!

In this recipe, I included frozen peas to add a variety of textures. I first soaked the peas in hot water for a few minutes then added them to the saute.

It was perfect.  

This entire recipe takes about 5 minutes and the results are amazing. Try it once and you will be hooked! 

Kid Note: The kids didn’t like this one for some reason! So I chopped the cooked Pea Shoots into small pieces and mixed it into their rice. They couldn’t taste it with the rice and ended up eating it without complaining!

Sauteed Pea Shoots

Pea Shoots mark the beginning of Spring! Once they start popping up in Farmers Markets, you know that the good stuff is one its way!

This sauteed Pea Shoot recipe is so easy and delicious and that you will want to make it a couple of times before the short pea shoot season is over! You will be reaching for this easy clean eating recipe each Spring!

Course Side Dish
Cuisine American
Keyword pea shoots, clean eating sides
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 4
Calories 122 kcal


  • 3 Tablespoons Avocado Oil or Olive Oil
  • 1 Bunch Pea Shoots
  • 1 Cup Peas Frozen
  • 1 Tablespoon Basil Fresh, Minced


  1. Place the frozen peas in 4 cups of hot water. Set aside

  2. In a Saute pan, heat the Avocado Oil over Medium heat

  3. Add the Pea Shoots and saute for 3 minutes

  4. Drain the peas, and add the peas to the Pea Shoots

  5. Add Salt and Pepper, to taste

  6. Saute another 3-5 minutes or until the pea shoots are tender

  7. Sprinkle with fresh chopped Basil. Serve and Enjoy!

Nutrition Facts
Sauteed Pea Shoots
Amount Per Serving
Calories 122 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 1g 5%
Sodium 1mg 0%
Potassium 88mg 3%
Total Carbohydrates 5g 2%
Dietary Fiber 1g 4%
Sugars 2g
Protein 1g 2%
Vitamin A 6.1%
Vitamin C 17.6%
Calcium 0.9%
Iron 3%
* Percent Daily Values are based on a 2000 calorie diet.
pea shoot recipe

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