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Pea shoots, also known as dou miao, are young leaves and vine tips of pea plants. They have a mild pea flavor and are used in Asian cuisine. Pea shoots are packed with nutrients and are low in calories. They are delicate and should be eaten within a day or two of purchase. Pea shoots are commonly steamed or stir-fried with other Asian vegetables and are becoming popular in both home and haute cuisine.
Pea shoots are the young upper leaves and vine tips on a pea plant. They are usually sold in Asian markets or grocery stores as dou miao. Pea shoots have a mild pea flavor and are served fresh, in salads, or steamed and stir-fried as part of Asian cuisine.
Pea shoots were traditionally used in the cuisine of the South Asian Hmong people. They have grown in popularity throughout Asia and parts of Africa and have become a popular crop in the Pacific Northwest, where a cool climate provides ideal growing conditions. The sprouts can now be found at local farmers markets in the western United States and have even started appearing in restaurants. At the markets, the typical price for a pound of pea shoots ranges between $4-$8 US dollars.
While nearly any pea plant can be used for sprouting, snow and peas tend to produce the best results. Snowgreen, Oregon Sugar Pod II, Oregon Giant, and Cascadia are all varieties that are frequently used for pea shoot production. Pea plants grow best in cooler climates, when the average temperature does not exceed 65°F (18.3°C). Harvesting begins six to eight weeks after planting when the pea plants are about 12 inches tall.
As with most leafy greens, pea shoots are packed with nutrients. A two-cup serving (16 ounces or .45 kg), contains substantial amounts of vitamins A, B-6, C, E and K, folic acid, thiamin and riboflavin. Pea sprouts are also low in calories, with a meager 160 calories in the same serving size and fat-free.
Freshly picked sprouts are quite delicate and should be eaten within a day or two of purchase. They should be kept refrigerated, similar to lettuce or spinach. To prepare the sprouts, rinse them thoroughly in cold water and dry them, removing any sprouts that look coarse or have turned yellow.
Cooked sprouts are usually steamed or very lightly fried. Commonly, they are combined with ginger, garlic and other Asian vegetables such as bamboo shoots and water chestnuts. Many Asian restaurants use sprouts instead of the usual cabbage as a bed for meats, especially shrimp or pork. They are also said to be delicious when stir-fried with sesame seeds and mushrooms.
Eaten fresh, the sprouts are an excellent substitute for spinach with a fresh and crunchy taste. Some people enjoy them raw with a squeeze of lemon juice, while others combine them with strawberries and balsamic vinegar for a delicious and unusual spring salad. Pea sprouts offer an interesting new alternative to common salad greens and are growing in popularity in both the home and haute cuisine.
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