How to Grow Pea Shoot Microgreens – an easy guide

When it comes to tiny greens that combine nutritious density and culinary diversity, few products compare to the vivid appeal of pea shoot microgreens. Picked young from the common garden pea plant (Pisum sativum), these delicate, fragile greens capture the spirit of freshness and vigor in each small leaf and tendril. Pea shoot microgreens have earned a rightful position in the spotlight of culinary innovation and nutritional excellence with their sweet, slightly nutty flavor and vivid green hues. This article will help you to know every minute detail about pea shoot microgreens with a key focus on their growth process, nutritional benefits, and culinary applications. 

HOW TO GROW PEA SHOOT MICROGREENS, The growth process might seem difficult in the initial stages as these are bold-seeded and would require a lot of food reserves to emerge from the initial seedling. One needs to have the patience to start the seed-to-plant journey irrespective of what he prefers to grow. Prepare to be dazzled by the brilliance of pea shoot microgreens a green delicacy that promises to delight the senses and nourish the body in equal measure whether you’re an experienced chef looking for inspiration or a health-conscious person eager to explore new paths of nourishment.

Pea shoot microgreens | Image credit: Right fit gardens

Growing Method Of Pea Shoot Microgreens- GROW PEA SHOOT MICROGREENS

Soaking the Seeds

 Begin by soaking organic pea seeds in water for 8-12 hours.  Soaking of seeds will help in softening the seed coat which will encourage early germination.

Preparing the Growing Medium

 Prepare your growing trays or containers while the seeds are soaking. Choose shallow trays with drainage holes to prevent waterlogging. Fill the trays with a thin layer (about 1-2 inches deep) of moistened potting soil, coconut coir, or a hydroponic growing medium.

Sowing the Seeds

 Once the seeds have finished soaking, drain off any excess water and spread them evenly across the surface of the prepared growing medium. Aim for a dense but not overcrowded distribution of seeds to ensure optimal growth and coverage.

Covering and Darkening

 Cover the seeded trays with another tray or a breathable lid to create darkness and humidity, mimicking the germination conditions. This will allow the seeds to elongate their stems because the tiny seedlings would be emerging out searching for sunlight.

Providing Warmth and Moisture

 Place the covered trays in a warm, well-lit location away from direct sunlight. Pea seeds would germinate best in the temperature range of 18-24C. Mist the seeds regularly with a spray bottle to keep the growing medium moist but not waterlogged.

Germination and Growth

Within 2-3 days, the pea seeds should begin to sprout and send out tiny roots and shoots. As they grow, remove the cover from the trays to allow air circulation and prevent mold growth. Continue to mist the seedlings daily to maintain adequate moisture levels.


Pea shoot microgreens are typically ready for harvest in 7-10 days, depending on growing conditions. Once the shoots reach a height of 2-3 inches and develop their first set of true leaves, they are ready to be harvested. Use clean scissors to snip the shoots just above the soil line, leaving the roots behind for composting.

Rinsing and Storing

 After harvesting, rinse the pea shoot microgreens under cold water to remove any soil or debris. Gently pat them dry with a clean kitchen towel or use a salad spinner to remove excess moisture. Store the microgreens in airtight containers or plastic bags in the refrigerator, where they will stay fresh for up to a week.

Nutritional Benefits Of Pea Shoot Microgreens

health benefits of pea shoot microgreens | Pea shoot microgreens
Health benefits of pea shoot microgreens | Image credit: Peng benta

Rich in Vitamins

Vitamins A, C, and K are especially abundant in pea shoot microgreens. While vitamin C functions as a strong antioxidant to support collagen formation and enhance immune function, vitamin A is necessary for both the immune system and visual health. Vitamin K is crucial for the body as it helps in blood clotting and also increases bone density.

High in Folate

Pea shoot microgreens are a good source of folate, sometimes referred to as vitamin B9. Folate is especially required for women during pregnancy as it supports the cell division and synthesis of DNA. This will also aid in overall cellular function.​

Good Source of Iron

 Hemoglobin, the protein in red blood cells that transports oxygen throughout the body, is made possible only by iron. Due to their high iron content, pea shoot microgreens are a great nutritional choice for people who are at risk of iron deficiency anemia, including vegetarians and vegans, menstrual persons, and pregnant women.

Packed with Protein

 Pea shoot microgreens are a great plant-based supply of this important macronutrient since, despite their small size, they are surprisingly high in protein. Protein is an essential component of a balanced diet since it is necessary for immune system function, muscle growth and repair, and hormone synthesis.

 Rich in Antioxidants

Antioxidants such as flavonoids, carotenoids, and phenolic compounds are essentially just microgreens of peas and shoots. They are excellently strong plant-based things that reduce the amount of oxidative stress and inflammation, as well as the risk of chronic conditions including cancer, cardiovascular disease, and neurological problems. This is enabled by the immobilization of out-of-order free radicals in the healing body.

Low in Calories

Pea Shoot sprouts are perfect for the one who wants to discover oneself during the weight loss journey since they are loaded with minerals and low in calories. In a nutshell, they are a calorific filling snack that is healthy and all the same it keeps the stomach full and satisfied thereby regulating hunger and satiety jointly because of their low-calorie density.

Contains Essential Nutrients

Pea Shoot Microgreens are an excellent way of getting calcium, magnesium, potassium and other major ions. These minerals are considered as the building blocks of our body and they contribute to the overall health and wellness of the body. They support body structures including the bones, muscles, and nerve transmission.

Culinary Applications Of Pea Shoot Microgreens


 Toss in some pea shoot microgreens for a visually appealing and refreshing boost. A wide range of salad ingredients, including mixed greens, vegetables, cereals, and proteins, are enhanced by their soft leaves and delicate tendrils. For a straightforward yet filling salad, try combining them with baby spinach, cherry tomatoes, and avocado.

 Sandwiches & Wraps

 Add a handful of pea shoot microgreens to your sandwiches and wrap them to make them more delicious. For a filling and tasty lunch option, layer them over thinly sliced vegetables, and cheese.

 Soups and Stews

 Garnish soups and stews with pea shoot microgreens to add a pop of color and freshness to your bowl. Simply sprinkle them on top of hot soups just before serving to preserve their delicate texture and flavor. Pea shoot microgreens pair particularly well with creamy soups such as potato leek or butternut squash, adding a vibrant finishing touch.

Stir-Fries and Satees

 Stir-fries and sautés are great ways to include microgreens from pea shoots. Toss them into the pan in the last few minutes of cooking to maintain their crunch and bright color. Their mild flavor complements a wide range of stir-fry components, such as chicken, shrimp, and tempeh, giving your favorite stir-fry recipe a new, wholesome twist

Egg Dishes

 To add a pop of color and taste to scrambled eggs, omelets, or frittatas, sprinkle them with microgreens from pea shoots. They have mild flavor and soft texture which will provide a welcoming contrast to the dish’s richness of eggs. For a wholesome and filling breakfast, try adding them to egg muffins, quiches, or burritos.


 To give a final touch to a range of foods, use microgreens from pea shoots. They can also be added to any veg platters or veg bowls

Smoothie Bowls

 Incorporate pea shoot microgreens into smoothie bowls for an extra boost of nutrition and color. Blend them into your favorite smoothie recipe along with fruits, vegetables, and protein sources, then top the bowl with additional toppings such as fresh fruit, nuts, seeds, and granola for added texture and flavor.


Pea shoot microgreens are little wonders of the culinary arts, combining nutrition, flavor, and adaptability harmoniously. Pea shoot microgreens are a visual delight and are also highly nutritious.  They begin as a tiny bold seed and grow till one harvest a green lush of freshness. 

 These greens can be great additions to wide recipes where they can used just as a garnish to elevate the appearance of a dish or can also be included in salads and veg bowls. When it comes to the culinary world, one’s creativity would be the only restriction to add to any cuisine. When it comes to the protein value, no other product can beat the protein composition of peas. This is not something new as we are aware of the exceptional nutritional benefit offered by the pea family. 

They are a favorite of both professional chefs and family cooks because of their mild flavor and delicate texture, which enhances meals with their vivid color and delicate sweetness. This is all about pea shoot microgreens. Hope you have learned everything you wanted to.

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