Stir-Fried Pea Shoots with Garlic

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This quick and easy side dish goes with anything on the dinner menu. Made with a simple sauce, the fresh pea shoots are the star of the show.

By Vivian Ku

Updated on September 19, 2023

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Tested by

EatingWell Test Kitchen

Prep Time:

10 mins

Total Time:

10 mins

Servings:

Yield:

3 cups

Nutrition Profile:

Low-Carb Nut-Free Dairy-Free Healthy Immunity Soy-Free Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

Jump to Nutrition Facts

What Are Pea Shoots?

Pea shoots are the tender leaves, stems and tendrils of pea plants. They are delicate and crisp with a sweet, earthy flavor. You can eat them raw in salads or they can be steamed, added to soups or stir-fried.

What Is the Difference Between Pea Shoots and Sprouts?

Pea shoots and pea sprouts are both immature pea plants, but there are differences between the two. Pea shoots are typically grown in soil. Pea sprouts are sprouted pea seeds that you eat whole and are grown without soil in sprouting jars. You can use either pea shoots or sprouts in this recipe.

What Can I Substitute for Pea Shoots?

When pea shoots aren't in season, try this same stir-fry with fresh watercress or spinach.

Additional reporting by Jan Valdez

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Ingredients

2 tablespoons canola oil
2 tablespoons sesame oil
3 tablespoons minced garlic
1 pound pea shoots or sprouts
¼ cup Shaoxing rice wine (see Tip)
¾ teaspoon salt
¼ teaspoon ground white pepper

Directions

Heat canola and sesame oils in a large flat-bottom wok or large pot over medium-high heat. Add garlic and cook, stirring constantly, until soft and fragrant, about 30 seconds. Add pea shoots (or sprouts), rice wine, salt and white pepper; cook until the greens are wilted and very soft, 1 to 3 minutes.

Equipment

Wok or large pot

Tip

Shaoxing is a seasoned rice wine used for cooking. Dry sherry can be used in its place.

Originally appeared: EatingWell Magazine, March 2019; updated November 2022

Nutrition Facts (per serving)

150	Calories
10g	Fat
7g	Carbs
2g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1/2 cup
Calories 150
% Daily Value *
Total Carbohydrate 7g	3%
Dietary Fiber 2g	8%
Total Sugars 3g
Protein 2g	4%
Total Fat 10g	13%
Saturated Fat 1g	5%
Vitamin A 1890IU	38%
Vitamin C 23mg	25%
Sodium 291mg	13%
Calcium 23mg	2%
Iron 1mg	7%
Magnesium 1mg	0%
Potassium 3mg	0%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.