A serving of 100 grams of pea shoots contains:

• 4 grams of protein
• 3 grams of fiber
• 280 micrograms of vitamin K
• 79 milligrams of vitamin C
• 340 micrograms of vitamin A

Pea shoots, also known as pea tendrils or pea greens, are the small leaves and vine tips of a common variety of pea plants. While peas are part of the legume family, pea shoots are eaten and prepared like other leafy vegetables. Pea shoots are different from pea sprouts, which are just-sprouting plants. Pea shoots look like large long-stemmed clovers with broad, round leaves. Pea shoots taste similar to pea seeds but with a little more of an earthy taste. They’re considered a microgreen but are often more expensive than typical microgreens because they go bad much quicker. What Are the Health Benefits of Pea Shoots? Just like peas, pea shoots offer many nutritional benefits. While low in macronutrients like carbs and fats, pea shoots contain a good amount of protein and fiber. They are also rich in vitamins. Vitamin K: One 100-gram serving of pea shoots offers 267% of your recommended daily allowance. Vitamin K helps build bones and is essential for blood clotting. About 67% of the U.S. population doesn’t get enough vitamin K in their diet. Vitamin C: The amount of vitamin C in 100 grams of pea shoots is 76% of your recommended daily allowance. Vitamin C, also called ascorbic acid, plays a role in forming blood vessels, cartilage, collagen, and muscle and also helps your body heal. Your body can’t produce vitamin C on its own, and almost 40% of people don’t get enough of it in their diet. Vitamin A: One 100-gram serving of pea shoots contains 43% of your daily recommended allowance of vitamin A. Vitamin A is an antioxidant and aids in growth, vision, reproduction, and cell division. About 43% of people are deficient in vitamin A. Eating 100 grams of pea shoots will also give you 37% of your recommended daily intake of manganese, 24% of vitamin E, and 23% of folate. Eating 1 cup of pea shoot microgreens will also give you 10 % of your recommended daily intake. How vital is iron? Iron is used to carry oxygen around and acts as an important cofactor in many of the body’s metabolic pathways. The most prevalent disorder caused by iron deficiency is anemia. The high iron content of pea shoots helps to address this and provides a better alternative than meat. How to Cook and Eat Pea Shoots Most people eat pea shoots raw, but you can also cook them. Before preparing pea shots, remove wilted leaves and tough ends or stems. Rinse them in cold water to prevent wilting leaves. Take care to lift and swirl them to get out any dirt or grit. Dry them on a paper towel or with a salad spinner. If you aren’t using your pea shoots immediately, you can store them in the fridge for a day or two. Wrap the pea shoots in paper towels, put them in a plastic bag, and store them in the vegetable drawer of your refrigerator. Pea shoots don’t freeze well, so keep them above 28°F. Raw pea shoots are great in salads and sandwiches. When cooked, they work great as a side dish, in stir-fry dishes, or as a replacement for spinach in pasta and casseroles. If you want to cook pea shoots, use methods like steaming and sautéing. Pea shoots cook down about 90% in volume, so if you’re cooking them, you’ll need a lot.