Stir-fried pea shoots are so easy to make that you hardly need a recipe. These tasty shoots are both edible and packed with nutrients.
Carbs in pea shoots - 5g carbs per cup
Pea shoots can often be found on the menus of Chinese restaurants. If you go to an authentic Chinatown-style restaurant, you can ask for it, even when you don't see it on the menu.
What are pea shoots?
Pea shoots are the tender, early greens of the pea plant. They are harvested before pea pods develop. The shoots are typically harvested from snow peas or snap peas. These include pea tendrils, pea leaves and pea tips.
I think that a quick stir fry is the best way to enjoy these greens. High heat quickly cooks off the rawness and only takes about a minute.
For this recipe, you'll need about 4 cups of shoots, because they wilt down to a tenth of their volume. So, if you only have a handful of shoots from the garden, try them in sandwiches and salads instead.
Nutrition
Pea shoots are keto-friendly. According to WebMD, they are low in carbs and fat, yet high in protein, full of vitamin C, vitamin A and vitamin K.
This recipe is keto, low-carb, vegan, vegetarian, gluten-free and dairy-free.
See the nutrition facts label in the recipe card below.
Ingredients
- fresh young shoots of peas
I find pea shoots at the local farmers markets when they are in season. Out of season, they can be found in Asian markets. You'll need at least 4 cups of shoots, since they cook down to almost nothing. - canola oil
Use a neutral flavored oil.
See recipe card for quantities.
Variations
I like to keep it simple with ingredients that can be found in most pantries and are friendly to vegans and vegetarians.
However, seasoning these veggies with chicken bouillon powder and/ or oyster sauce is popular in Chinese cuisine.
For variety you can also try seasoning shoots with soy sauce, dry sherry and red pepper flakes.
Substitutions
If pea shoots are not available, you may try this recipe with fresh vegetables with tender leaves such as spinach, bok choy or water spinach.
Equipment
- A large wok is ideal for stir-fries, but you may also use a large, well-seasoned carbon steel pan.
- Tongs or long chopsticks.
Instructions
Before you begin, rinse pea shoots in a couple of changes of cold water.
Step 1: Heat canola oil in a wok or skillet over medium high heat. Cook sliced garlic in hot oil for 1-2 minutes until fragrant. Remove from oil and set aside.
Step 2: Add pea shoots to hot garlic oil and toss until wilted. This only takes a minute. Cook until just wilted to take away the rawness.
Cooking tips
- Eat pea shoots the day that you get them and certainly no later than the next day.
- Since pea shoots can be eaten raw, there is no need to over cook them. Cook until wilted to remove the raw flavor.
Serving suggestions
Serve immediately, as a healthy side dish for dinner tonight. Season with salt to taste.
Storage
Wrap raw shoots in a damp, clean paper towel, then place in an opened plastic bag for a day if you cannot use them immediately.
Cooked leftovers can be stored in an airtight container in the fridge for up to a day.
Frequently asked questions
Yes, fresh pea shoots are good raw.
Pea shoots taste a bit like raw peas.
Pea shoots recipe card
- Total Time: 10 minutes
- Yield: 4 servings 1x
- Diet: Diabetic
Description
Stir-fried pea shoots are so easy to make that you hardly need a recipe. These tasty shoots are not only edible, they are packed with nutrients.
Ingredients
- 4 cups pea shoots
- 1 tablespoon canola oil
- 8 cloves garlic
Instructions
- Heat canola oil in a wok or skillet over medium high heat. Cook sliced garlic in hot oil for 1-2 minutes until fragrant. Remove from oil and set aside.
- Add pea shoots to hot garlic oil and toss until wilted. This only takes a minute. Cook until just wilted to take away the rawness.
- Plate cooked pea shoots and top with reserved fried garlic.
Notes
- Eat pea shoots the day that you get them and certainly no later than the next day.
- Don't overcook them. Since pea shoots can be eaten raw, there is no need to over cook them. Cook until wilted to remove the raw flavor.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: sides
- Method: stir fry
- Cuisine: American
Jen says
Pea shoots are not something that I would have typically thought to buy, but they were so tasty (especially with all that garlic!) and such a nice change from our usual veggie sides!
Shruthi says
I usually only make pesto with pea shoots, so this was a great recipe to add to our rotation. Loved how simple it was!
Robin says
I love pea shoots and am so happy to have this great recipe!
Jennifer says
I had no idea about pea shoots but I'm going to look for them at the store! I'm excited to try a new ingredient and I'm bookmarking your post!
Sherry says
Wow, your Pea Shoots recipe is AMAZING!!! I came across your recipe and it has become my favorite recipe!!
Alex Bala says
I've never had pea shoots until I found this recipe. I love the addition of garlic. I'm always looking for fresh and new veggie dishes, so this fit right in.
Mandy Applegate says
Fresh, simple, and delicious! Pea shoots will be on my menu more often now!
Karine says
Hi there, being on keto a while back, canola oil, or any seed oil was and still is considered as an inflammatory oil. I ‘ve been using olive oil. I’ve had pea shoots before, they last a while in the fridge, you don’t have to eat them the same day. Just had some today after 8 days in the fridge. It’s safe, still crisp, the taste is still very good. 😊