Every microgreen has its fans, but pea shoots have a following. They are the variety that converts skeptics. Hand someone a fresh pea shoot and the sweetness hits first, then the crunch, then that unmistakable fresh-pea taste that lingers. It is the single most popular variety we sell at Wholly Water Farms, and the one I eat most at home.

This is the eighth installment of our Microgreens Masterclass series, and pea shoots deserve their own deep treatment because they grow differently from most other microgreens. The seeds are larger, the process is slower, and the yields are better than anything else in the tray room. Here is everything you need to know.

What Seeds Should You Use for Pea Shoot Microgreens?

Use speckled peas (also called dun peas or field peas) or Austrian winter peas for microgreen production. Do not use garden peas — varieties like Sugar Snap or English shelling peas cost three to five times more per pound and do not produce meaningfully better shoots. The flavor is virtually identical. Speckled peas cost roughly $2-4 per pound in bulk, compared to $12-20 per pound for garden pea varieties sold in small packets.

The distinction matters because pea shoots require heavy seeding — you go through seed fast, and the economics only work with bulk field pea seed at $2-4 per pound. Yellow peas also work but produce thinner shoots. Source untreated seed. Many agricultural pea seeds are treated with fungicides (pink or blue coating) that are not appropriate for food production.

How Do You Grow Pea Shoot Microgreens Step by Step?

Pea shoots are straightforward but they differ from smaller-seeded microgreens in a few important ways. The process takes longer, the seeds need pre-soaking, and they need more weight during blackout.

Pre-soak: Soak seeds in room-temperature water for 8-12 hours. The tough seed coat needs hydration before germination begins. After soaking, drain and rinse thoroughly. The seeds will have roughly doubled in size. Skip this step and germination will be uneven and delayed by two to three days.

Seed rate: Use 4-6 ounces of dry seed (before soaking) per standard 10x20 inch tray. Pea shoots need dense seeding because each plant produces a single thick stem. After soaking, that 4-6 ounces expands to roughly 8-12 ounces — enough to cover the tray in a single dense layer.

Growing medium: One inch of moistened potting mix or coconut coir in a standard 10x20 tray. Spread the soaked seeds evenly in a single layer. Press them gently into the surface but do not bury them.

Blackout with weight (Days 1-4): Place an inverted tray directly on the seeds and add weight — a brick, a bag of dried beans, or another tray filled with water. Without weight, pea shoots grow tall and spindly. The weight forces stronger, thicker stems. Mist once daily by lifting the cover briefly. Germination begins within 24-48 hours.

Uncover and light (Days 4-6): When the shoots are 1.5-2 inches tall with pale yellow stems, remove the weight and cover tray. Move to a well-lit area — grow lights or a bright window. The shoots will begin greening up within hours. You will see tendrils starting to emerge from the top of the shoots, reaching out for something to grab.

Harvest (Days 8-12): Pea shoots are ready when they are 4-6 inches tall, the tendrils are actively reaching, and the leaves have unfurled. Cut just above the soil line with sharp scissors or a clean knife. Harvest before the first true leaves become tough — tenderness drops off quickly after day 12-14. The tendrils are edible and prized by chefs for their visual curl and sweet flavor.

How Much Do Pea Shoots Yield Per Tray?

Pea shoots produce the best yield of any microgreen variety we grow. A well-seeded 10x20 tray yields 8-12 ounces of harvested shoots, sometimes more with optimal conditions. Compare that to 6-10 ounces for radish, 5-8 ounces for sunflower, and 2-4 ounces for broccoli microgreens.

The high yield makes pea shoots one of the most economically efficient microgreens for small growers. At $2-4 per pound for seed and 8-12 ounces of output per tray, the seed cost per ounce of harvested product is among the lowest in the microgreen world. This is why pea shoots are a staple for farms selling at markets and to restaurants.

What Nutrients Do Pea Shoot Microgreens Contain?

Pea shoots pack a nutritional profile that surprises people. They are high in vitamin C — a 100-gram serving provides roughly 40-60 mg, which is 50-70 percent of the daily recommended intake. They contain meaningful amounts of vitamin A (as beta-carotene), folate (B9), and vitamin K. Folate is particularly notable: pea shoots provide approximately 150 mcg per 100 grams, making them one of the richer microgreen sources of this B vitamin that supports cell division and DNA synthesis.

The protein content is also higher than most microgreens, running about 4 grams per 100 grams of fresh weight. That is comparable to mature spinach. Combined with dietary fiber and low calorie density (roughly 35 calories per 100 grams), pea shoots are one of the most nutritionally complete microgreens available.

The flavor comes from volatile compounds including 3-methyl-1-butanol and hexanal — the same chemistry behind the taste of fresh garden peas, concentrated in tender young tissue.

What Are the Best Ways to Use Pea Shoot Microgreens?

Pea shoots are substantial enough to serve as a primary ingredient, not just a garnish. Their sweet flavor and crunchy texture pair with almost everything:

Salads: Use as the base green. A bed of pea shoots dressed with lemon vinaigrette, shaved Parmesan, and toasted almonds is a complete salad. We covered this in our microgreen salad recipes.
Sandwiches and wraps: Layer pea shoots where you would normally put lettuce. They hold up better than most lettuces and add genuine flavor rather than just crunch.
Stir-fry: Add in the last 30 seconds of cooking. They wilt quickly but retain their sweetness. Toss with sesame oil, soy sauce, and garlic for a classic Chinese preparation. Pea shoots (dou miao) are a staple of Cantonese cooking.
Garnish: The curling tendrils are beautiful on plated dishes. Chefs use them to add height and movement to presentations. A few tendrils draped over a soup or risotto transform the visual.
Smoothies: Blend a handful into green smoothies for a mild, sweet green flavor without the bitterness of kale or the grassy taste of wheatgrass.

What Problems Can Go Wrong with Pea Shoots?

Pea shoots are forgiving, but a few issues come up regularly. Here is what to watch for and how to fix it.

Mold: The most common problem, especially in humid conditions. Ensure good airflow and do not overwater — the medium should be moist, not saturated. A small fan on low speed near the trays helps. Distinguish mold from root hairs: root hairs are fine, white, and appear only along roots. Mold is fuzzy, spreads across the soil surface, and smells musty.

Uneven germination: Usually caused by inconsistent soaking. Make sure all seeds are fully submerged. Seeds that did not hydrate will germinate two to three days later than the rest.

Leggy, weak stems: Not enough weight during blackout, or too long in blackout. Four days is the typical maximum. More weight during days 1-3 builds stronger stems.

Frequently Asked Questions

Do you need to soak pea seeds before planting microgreens?

Yes. Pea seeds should be soaked in room-temperature water for 8-12 hours before sowing. The tough seed coat needs hydration before germination can begin. Seeds roughly double in size during soaking. Skipping this step results in uneven germination delayed by two to three days compared to properly soaked seeds.

How many ounces of pea shoot microgreens does one tray produce?

A standard 10x20 inch tray produces 8-12 ounces of harvested pea shoots, making them the highest-yielding microgreen variety. This yield comes from heavy seeding — 4-6 ounces of dry seed per tray — combined with the thick, substantial stems that pea shoots produce. No other common microgreen variety matches this output per tray.

What is the difference between pea shoots and pea microgreens?

The terms are often used interchangeably, but pea shoots typically refer to slightly more mature growth (4-6 inches with tendrils) harvested at days 8-12, while pea microgreens may be harvested slightly earlier. At Wholly Water Farms, we harvest at the shoot stage because the tendrils, sweetness, and crunch are at their peak. The nutritional content is similar at both stages.

Can you regrow pea shoots after cutting?

Pea shoots can sometimes produce a small second harvest if you cut above the lowest leaf node, but the regrowth is thin, slow, and generally not worth the tray space. Most growers treat pea shoots as a single-harvest crop. Compost the spent tray and start fresh for the best results. The second growth rarely matches the quality or yield of the first cutting.