Stir Fried Pea Shoots

Pea shoots, like all microgreens, contain a lot of nutrients in a tiny package! These baby pea plants are a fantastic source of protein, vitamins A, B, C, E, and K, minerals, and antioxidants. They can be eaten raw or cooked. Add them to salads, smoothies, omelets, sandwiches, or main dishes, like this quick and easy stir-fried pea shoot recipe.


  • 1 pound pea shoots
  • 2 teaspoons minced garlic (or 2 garlic cloves, minced)
  • 1 teaspoon minced ginger
  • 1/2 teaspoon oil
  • 1/4 teaspoon sugar
  • 1/2 teaspoon soy sauce


    1. Add minced garlic and ginger to a large sauté pan, then pour in the oil. Turn heat to medium-low and slowly cook the garlic and ginger in the oil, being careful to not let the garlic or ginger burn.

    2. When the garlic and ginger are cooked, turn the heat to high. Add the pea shoots, making sure to flip, turn, and stir the shoots. Add in the sugar and the soy sauce, continuing to flip, turn, and stir the shoots. When the shoots begin to wilt (usually within a minute of cooking), turn the heat off, and serve.

    Nutritional Information: Serving size: 1/4 of recipe | Servings per recipe: 4 | Per Serving: 58.6kCal,1.7 g fat, 0.3 g saturated fat, 0 g trans fat | 294.7 mg sodium | 8.8 g carbohydrates, 3 g fiber, 4.3 g sugar | 3 g protein


Dr. Marybeth Mitcham
Nutrition, Food Safety, and Healthy Living Educator
518-623-3291 or 668-4881

Last updated December 13, 2021