Pea shoots are the young, tender leaves, stems, and curling tendrils of the pea plant, harvested when they are just a few weeks old. These microgreens offer a sweet, fresh flavor reminiscent of snow peas, providing a satisfying crunch. They are highly valued for their concentration of nutrients, including Vitamin C, Vitamin K, and folate, making them a dense source of beneficial antioxidants and phytonutrients. Pea shoots are one of the fastest and easiest microgreens to grow indoors, yielding a harvest in as little as 10 to 14 days.
Essential Supplies and Preparation
Starting your pea shoot garden requires selecting the correct seeds and preparing them for germination. It is important to source untreated seeds specifically labeled as “sprouting,” “microgreen,” or “field peas,” as standard garden peas may be treated with fungicides that are not safe for consumption at this stage. A common and effective variety is the dried marrowfat pea, which performs reliably for this purpose. You will need shallow growing trays, ideally one with drainage holes nested inside a solid tray to manage water.
The growing medium can range from a fine-textured seed starting mix to a soilless blend of coir, vermiculite, and perlite, which provides good aeration and moisture retention. A crucial first step is to activate the seeds by soaking them in cool water for about 8 to 12 hours. This process hydrates the peas, causing them to swell and initiating the germination cycle. After soaking, thoroughly drain the water, which may contain germination inhibitors, and the seeds are ready for planting.
The Step-by-Step Sprouting Process
To begin the active growth phase, spread about an inch and a half of your chosen growing medium evenly across the tray with drainage holes. Moisten the medium until it is damp but not waterlogged, then scatter the pre-soaked peas across the surface. The correct planting density is high, with the peas covering the medium in a single, dense layer, close together but without significant overlap. This close spacing encourages the shoots to grow upward as they compete for light.
Gently press the seeds into the soil surface to ensure good contact with the moist medium. Place a second, solid tray directly on top of the seeds, often weighted with a small object, which begins the “blackout” period. This darkness and gentle pressure encourage the shoots to root downward and develop strong, thick stems before they seek light, a process that lasts for three to four days. During this initial phase, the medium should be kept consistently moist, usually by misting the sides of the tray once daily.
After the blackout period, when the shoots have grown to about an inch tall and appear pale yellow, remove the covering tray and expose them to light. Indirect natural light from a sunny window or a dedicated grow light works well to stimulate photosynthesis, causing the shoots to turn a vibrant green.
At this stage, switch from misting to bottom watering to prevent mold and mildew on the dense canopy of plants. Pour water into the solid base tray, allowing the medium to soak it up through the drainage holes for about 15 to 20 minutes, then discard any excess water. Maintaining a cooler room temperature (ideally between 65°F and 70°F) and providing good air circulation also helps prevent fungal growth.
Harvesting and Using Pea Shoots
The pea shoots are ready for harvest when they reach four to six inches tall, which usually occurs between 10 and 20 days after planting. At this point, the plants have developed their first set of true leaves and tender tendrils, offering peak flavor and texture. To harvest, use a sharp, clean pair of scissors or a knife to cut the shoots just above the first set of true leaves, or about half an inch above the soil line.
This careful cutting technique leaves the growing nodes intact, maximizing the chance for a second, smaller harvest, known as a “cut-and-come-again” yield. After harvesting, gently wash the shoots and ensure they are dry before storage, as excess moisture quickly leads to spoilage. Store the dried shoots loosely in an airtight container lined with a paper towel in the refrigerator, where they will maintain their quality for up to a week. Pea shoots are versatile in the kitchen, adding a fresh, sweet, and crisp element to salads, sandwiches, smoothies, and as a vibrant garnish for soups and stir-fries.