Spring is in full bloom, and with it comes a bounty of fresh flavors to brighten up our plates. One of the most exciting and versatile ingredients of the season is the humble pea shoot. These tender, flavorful greens are packed with nutrients and can be used in everything from salads and soups to pasta dishes and stir-fries. In this article, we’ll explore 18 delicious recipes that showcase the best of pea shoots in all their springtime glory.
From classic pairings like mint and avocado to bold combinations like garlic and sesame, we’ve gathered a collection of fresh and creative ways to enjoy these seasonal superstars. Whether you’re looking for a quick and easy snack or a show-stopping main course, we’ve got you covered with our Pea Shoot Recipes for Spring.
Pea Shoot and Mint Salad
This refreshing salad is perfect for springtime gatherings or as a light lunch option. The delicate flavor of pea shoots pairs beautifully with the bright, cooling taste of mint.
Ingredients:
– 1 cup pea shoots
– 1/4 cup fresh mint leaves, chopped
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1/4 teaspoon garlic powder (optional)
Instructions:
1. Rinse the pea shoots under cold running water, then pat dry with a paper towel.
2. In a medium-sized bowl, combine the chopped mint leaves, olive oil, lemon juice, salt, and pepper. Stir until well combined.
3. Add the pea shoots to the bowl and toss gently to coat with the mint dressing.
4. Taste and adjust seasoning as needed (if desired, add garlic powder for an extra boost of flavor).
5. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: None! This salad is best served fresh and chilled.
Stir-Fried Pea Shoots with Garlic
A simple yet flavorful recipe that highlights the delicate taste of pea shoots, paired with the pungency of garlic.
Ingredients:
– 1 cup pea shoots
– 3 cloves garlic, minced
– 2 tablespoons vegetable oil
– Salt and pepper to taste
– Optional: soy sauce or sesame oil for added depth
Instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the minced garlic and stir-fry until fragrant (about 30 seconds).
3. Add the pea shoots and continue stir-frying for 2-3 minutes, or until they start to wilt.
4. Season with salt and pepper to taste.
5. Serve immediately, garnished with optional soy sauce or sesame oil if desired.
Cooking Time: 5-7 minutes
Creamy Pea Shoot Soup
This vibrant soup is a delightful way to enjoy the tender flavor of pea shoots, blended with creamy goodness and a hint of lemon.
Ingredients:
– 2 cups pea shoots
– 2 tablespoons butter
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup chicken or vegetable broth
– 1/2 cup heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until translucent, about 3-4 minutes.
2. Add garlic and cook for an additional minute, stirring constantly.
3. Add pea shoots and broth; bring to a simmer. Cook until pea shoots are tender, about 5-7 minutes.
4. Use an immersion blender or transfer soup to a blender; puree until smooth.
5. Stir in heavy cream and season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Pea Shoot Pesto Pasta
This recipe combines the delicate flavor of pea shoots with the creaminess of pesto and the comfort of pasta, perfect for a light yet satisfying meal. With just a few ingredients and simple steps, you can enjoy this spring-inspired dish in no time.
Ingredients:
– 8 oz pasta of your choice
– 1/2 cup fresh pea shoots
– 1/4 cup freshly made pesto (or store-bought)
– 2 cloves garlic, minced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook the pasta according to package instructions until al dente. Drain and set aside.
2. In a blender or food processor, combine pea shoots, pesto, garlic, salt, and pepper. Blend until smooth.
3. Add the blended mixture to the cooked pasta and toss until well coated.
4. Serve immediately, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Pea Shoot and Avocado Toast
A refreshing twist on traditional avocado toast, this recipe combines the sweetness of pea shoots with the creaminess of ripe avocado.
Ingredients:
– 2 slices of whole grain bread (such as ciabatta or baguette)
– 1/2 ripe avocado, mashed
– 1/4 cup fresh pea shoots
– Salt and pepper to taste
– Optional: lemon juice, red pepper flakes, or other seasonings of your choice
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Add the fresh pea shoots on top of the avocado.
4. Season with salt and pepper to taste.
5. Optional: add a squeeze of lemon juice or sprinkle of red pepper flakes for extra flavor.
Cooking Time: 10 minutes
Pea Shoot and Radish Salad
A refreshing springtime salad featuring tender pea shoots and crunchy radishes, perfect for a light and healthy meal.
Ingredients:
– 1 cup fresh pea shoots
– 2 cups thinly sliced radishes (any color)
– 1/4 cup extra virgin olive oil
– 2 tablespoons white wine vinegar
– 1 tablespoon Dijon mustard
– Salt and pepper to taste
– Fresh parsley or chives for garnish (optional)
Instructions:
1. Rinse the pea shoots under cold water, then pat dry with a paper towel.
2. Slice the radishes into thin rounds.
3. In a large bowl, whisk together olive oil, vinegar, and Dijon mustard until well combined.
4. Add the pea shoots and radishes to the bowl, tossing gently to combine.
5. Season with salt and pepper to taste.
6. Garnish with fresh parsley or chives, if desired.
Cooking Time: 10 minutes
Pea Shoot and Goat Cheese Tart
This sweet and savory tart combines the freshness of pea shoots with the creaminess of goat cheese, perfect for a light and refreshing springtime dessert or snack.
Ingredients:
– 1 sheet puff pastry, thawed
– 1 cup fresh pea shoots
– 1/2 cup crumbled goat cheese
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roll out puff pastry to a thickness of about 1/8 inch.
3. Arrange pea shoots on one half of the pastry, leaving a 1/2-inch border around edges.
4. Sprinkle goat cheese over pea shoots.
5. Fold other half of pastry over filling and press edges to seal.
6. Brush with honey and season with salt and pepper.
7. Bake for 20-25 minutes or until golden brown.
8. Garnish with thyme leaves, if desired.
Cooking Time: 20-25 minutes
Pea Shoot and Lemon Risotto
This creamy risotto dish combines the sweet freshness of pea shoots with the brightness of lemon, perfect for a springtime meal.
Ingredients:
– 1 cup Arborio rice
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup white wine (optional)
– 1/2 cup pea shoots, chopped
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– Grated Parmesan cheese, for serving (optional)
Instructions:
1. Heat oil in a large saucepan over medium heat. Add onion and cook until translucent.
2. Add garlic and cook for 1 minute.
3. Add Arborio rice and cook for 1-2 minutes, stirring constantly.
4. Add white wine (if using) and cook until absorbed.
5. Warm broth and add to rice in small increments, stirring constantly and allowing each portion to absorb before adding the next.
6. Stir in chopped pea shoots and lemon juice. Season with salt and pepper.
7. Serve immediately, topped with Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Pea Shoot and Cucumber Smoothie
A refreshing and healthy drink perfect for a hot summer day.
Ingredients:
– 1 cup pea shoots (fresh or frozen)
– 1/2 cucumber, peeled and seeded
– 1/2 banana, sliced
– 1 tablespoon honey
– 1 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. In a blender, combine pea shoots, cucumber, banana, and honey.
2. Blend on high speed until the mixture is smooth and creamy.
3. Add unsweetened almond milk and blend until well combined.
4. Taste and adjust sweetness or consistency as desired.
5. Pour into glasses and serve immediately.
Cooking Time: 5 minutes
Yield: 1 serving
Pea Shoot and Sesame Noodles
This refreshing noodle dish is perfect for showcasing the tender sweetness of pea shoots, paired with the nutty flavor of sesame. With just a few simple ingredients and steps, you can create a light and satisfying meal.
Ingredients:
– 8 oz rice noodles
– 1 cup pea shoots
– 2 tbsp sesame oil
– 1 tsp soy sauce
– 1 tsp honey
– Salt to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Cook the rice noodles according to package instructions and set aside.
2. In a large skillet, heat the sesame oil over medium-high heat. Add the pea shoots and cook until tender, about 3-4 minutes.
3. In a small bowl, whisk together soy sauce and honey. Pour the mixture over the cooked pea shoots and stir to combine.
4. Add the cooked noodles to the skillet and toss with the pea shoot mixture.
5. Season with salt to taste.
6. Garnish with chopped green onions if desired.
Cooking Time: 15-20 minutes
Pea Shoot and Feta Stuffed Chicken
Elevate your chicken game with this flavorful and elegant dish, perfect for a special occasion or a quick weeknight dinner. This recipe combines the sweet freshness of pea shoots with the tanginess of feta cheese to create a mouthwatering filling.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 cup pea shoots
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Fresh thyme leaves, for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together pea shoots and feta cheese.
3. Lay the chicken breasts flat and make a horizontal incision in each breast to create a pocket.
4. Stuff each breast with the pea shoot-feta mixture, dividing it evenly among the four breasts.
5. Drizzle the tops with olive oil and season with salt and pepper.
6. Place the stuffed chicken breasts on a baking sheet lined with parchment paper and bake for 25-30 minutes or until cooked through.
7. Garnish with fresh thyme leaves before serving.
Cooking Time: 25-30 minutes
Pea Shoot and Quinoa Bowl
This vibrant bowl combines the delicate flavor of pea shoots with nutty quinoa and a tangy citrus dressing, perfect for a healthy and refreshing meal.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup pea shoots
– 1/4 cup chopped scallions
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese (vegetarian) or 1/4 cup toasted almonds (vegan)
Instructions:
1. Cook quinoa according to package instructions.
2. In a separate pan, heat the olive oil over medium heat. Add the scallions and cook until softened, about 2-3 minutes.
3. Add the pea shoots to the pan and cook for an additional 2-3 minutes, or until slightly wilted.
4. In a small bowl, whisk together lemon juice and a pinch of salt and pepper.
5. To assemble the bowls, divide cooked quinoa among four bowls, then top with the pea shoot mixture, scallions, and a drizzle of citrus dressing. Add feta cheese or toasted almonds if desired.
Cooking Time: 15-20 minutes
Pea Shoot and Mushroom Stir-Fry
A delightful combination of tender pea shoots and earthy mushrooms, this stir-fry is a quick and easy way to add some green to your plate.
Ingredients:
– 1 cup pea shoots
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons vegetable oil
– 1 clove garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the mushrooms and cook until they release their liquid and start to brown, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the pea shoots and stir-fry until they are tender but still crisp, about 2-3 minutes.
5. In a small bowl, whisk together the soy sauce and honey. Pour the mixture over the pea shoots and mushrooms.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves if desired.
8. Serve immediately.
Cooking Time: 10-12 minutes
Pea Shoot and Coconut Curry
This vibrant curry is a celebration of springtime flavors, combining the tender sweetness of pea shoots with the creamy richness of coconut milk. Serve over fluffy rice or with naan bread for a satisfying meal.
Ingredients:
– 1 cup pea shoots
– 2 medium onions, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 can (14 oz) coconut milk
– 1 teaspoon curry powder
– 1/2 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large skillet over medium heat. Add onions and cook until translucent, about 5 minutes.
2. Add garlic and ginger; cook for an additional minute.
3. Stir in pea shoots and cook until wilted, about 3-4 minutes.
4. Pour in coconut milk and stir to combine.
5. Add curry powder and cumin; season with salt and pepper to taste.
6. Simmer the curry for 10-12 minutes or until the flavors have melded together.
7. Garnish with cilantro leaves and serve hot.
Cooking Time: 20-25 minutes
Pea Shoot and Potato Hash
This vibrant and flavorful hash combines tender pea shoots with crispy potatoes and a hint of garlic, perfect as a side dish or breakfast option.
Ingredients:
– 1 cup pea shoots
– 2-3 medium-sized potatoes, peeled and diced
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or chives for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss potatoes with olive oil, salt, and pepper until coated.
3. Spread potatoes on a baking sheet lined with parchment paper. Roast for 20-25 minutes, or until golden brown and crispy.
4. Meanwhile, heat a large skillet over medium-high heat. Add minced garlic and sauté for 1 minute, until fragrant.
5. Add pea shoots to the skillet and cook for an additional 2-3 minutes, stirring occasionally, until tender but still crisp.
6. Once potatoes are done roasting, add them to the skillet with the pea shoots. Stir gently to combine.
7. Season with salt and pepper to taste. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 30-35 minutes
Pea Shoot and Smoked Salmon Wrap
A refreshing twist on the classic wrap, this recipe combines the sweetness of pea shoots with the rich flavor of smoked salmon. Perfect for a quick lunch or snack.
Ingredients:
– 1/2 cup pea shoots
– 6 oz smoked salmon, sliced
– 1/4 cup cream cheese, softened
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 large flour tortilla
– Fresh dill, chopped (optional)
Instructions:
1. In a small bowl, mix together the cream cheese and lemon juice until smooth.
2. Lay the tortilla flat and spread the cream cheese mixture evenly over it.
3. Arrange the sliced smoked salmon on top of the cream cheese.
4. Add the pea shoots on one half of the wrap, leaving a small border around the edges.
5. Fold the other half of the wrap over the filling to create a neat package.
6. Serve immediately and garnish with chopped fresh dill if desired.
Cooking Time: 5 minutes
Pea Shoot and Herb Butter
Elevate your bread game with this vibrant and flavorful spread, perfect for springtime gatherings or everyday indulgence. This Pea Shoot and Herb Butter recipe combines the sweetness of fresh pea shoots with the brightness of herbs, all wrapped up in a rich and creamy butter.
Ingredients:
– 1/2 cup (1 stick) unsalted butter, softened
– 1/4 cup fresh pea shoots, chopped
– 2 tablespoons chopped fresh chives
– 1 tablespoon chopped fresh parsley
– Salt to taste
Instructions:
1. In a medium bowl, mix together the softened butter and chopped pea shoots until well combined.
2. Add the chopped chives and parsley to the butter mixture, stirring until just combined.
3. Season with salt to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: None
Pea Shoot and Chickpea Salad
This vibrant salad combines the sweet flavor of pea shoots with the nutty taste of chickpeas, perfect for a light and refreshing meal.
Ingredients:
– 1 cup fresh pea shoots
– 1 can chickpeas (drained and rinsed)
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Rinse the pea shoots with cold water and pat dry with a paper towel.
2. In a large bowl, combine the chickpeas, olive oil, lemon juice, and garlic. Mix well.
3. Add the pea shoots to the bowl and toss gently to combine.
4. Season with salt and pepper to taste.
5. Garnish with chopped parsley, if desired.
Cooking Time: 10 minutes
Summary
Spring is here! Celebrate with these 18 fresh pea shoot recipes. From salads to soups, pasta dishes to smoothies, there’s something for everyone. Try pairing pea shoots with mint and feta in a refreshing salad or blending them into a creamy soup. Make a pesto pasta dish, add some crunch to your toast, or create a quinoa bowl with roasted vegetables. You can even use pea shoots as a garnish or add them to your favorite stir-fry recipe. Get inspired by these delicious and easy-to-make recipes and make the most of spring’s bounty!
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