Pea Shoot Microgreens: Complete Growing Guide + Nutrition Benefits
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Pea Shoot Microgreens: Complete Growing Guide + Nutrition Benefits
The most popular microgreen in Europe — sweet, juicy, protein-rich, and so easy to grow that beginners succeed on their very first try.
If I had to pick just one microgreen for a beginner to start with, it would be pea shoots — every single time. They're forgiving, fast, and produce a generous harvest of sweet, crunchy shoots that work beautifully in almost any dish.
Pea shoot microgreens — and specifically the "Mustachioed" variety (Pisum sativum) we grow at Green Chief — are the most popular microgreen across Europe for a reason. In this guide, I'll walk you through everything: what makes them special, their impressive nutritional profile, and exactly how to grow them at home from seed to harvest.
What Are Pea Shoot Microgreens?
Pea shoot microgreens are the young seedlings of the garden pea plant (Pisum sativum), harvested 10–14 days after germination — before the plant develops its true leaves. At this stage you get the full cotyledon leaves plus the first tender tendrils, giving the shoots their characteristic whimsical look.
Unlike most microgreens, pea shoots are harvested tall — reaching 8–15 cm at peak harvest — and their volume is remarkable. A single tray fills a salad bowl. Their flavour is mild, fresh, and distinctly sweet, with none of the bitterness you find in some other varieties.
Pea shoot microgreens contain significantly more vitamin C, vitamin A, and folate than mature pea pods. Research shows they're also one of the highest-protein microgreen varieties — making them especially popular with athletes, vegans, and people following plant-based diets.
Why "Mustachioed Peas"?
The variety we carry at Green Chief is affectionately called "Mustachioed Peas" — a reference to the delicate, curling tendrils that develop alongside the cotyledon leaves as the shoot grows. These little tendrils (or "moustaches") are entirely edible and add a wonderful visual appeal to restaurant plating and home dishes alike.
Botanically classified as Pisum sativum, our seeds originate from Italy — one of Europe's leading producers of quality legume seeds. The variety is selected specifically for microgreens use: fast germination, uniform growth, high yield, and an exceptional flavour profile that's sweeter and more delicate than standard field peas.
Health Benefits of Pea Shoot Microgreens
💪 Exceptional Plant Protein
Peas are one of the plant kingdom's best protein sources, and their microgreens carry this trait powerfully. A 100g serving of pea shoot microgreens provides around 3.5–4g of protein — significantly more than most leafy greens. Crucially, pea protein contains all essential amino acids, making it a complete protein source ideal for vegans and vegetarians.
🛡️ Immune System Support
Pea shoot microgreens are rich in vitamin C (up to 40mg per 100g) and vitamin A (as beta-carotene), two of the most important nutrients for immune function. Regular consumption helps the body build and maintain its natural defences.
❤️ Cardiovascular Health
The high folate content in pea shoots plays a key role in reducing homocysteine levels in the blood — a well-documented risk factor for heart disease. Combined with their potassium content, pea shoots actively support healthy blood pressure and heart function.
🩸 Blood Sugar & Cholesterol
Clinical research has confirmed that regular consumption of pea-based foods helps lower LDL (bad) cholesterol and improve glycaemic response. The dietary fibre in pea shoot microgreens slows glucose absorption, making them a smart choice for people managing blood sugar levels.
💪 Muscle Growth & Recovery
Thanks to their complete amino acid profile, pea shoot microgreens are increasingly popular among athletes and fitness enthusiasts. They deliver plant-based leucine and lysine — two amino acids critical for muscle protein synthesis and post-exercise recovery.
🧬 Detox & Digestion
Rich in both soluble and insoluble dietary fibre, pea shoot microgreens support healthy gut motility, help cleanse the digestive tract of toxins, and feed beneficial gut bacteria. They're an excellent addition to any digestion-focused diet.
Nutritional Profile
Here's what you get per 100g of fresh pea shoot microgreens:
| Nutrient | Amount (per 100g) | Key Benefit |
|---|---|---|
| Protein | ~3.5–4g | Muscle building, satiety — complete amino acid profile |
| Vitamin C | ~40 mg | Immune support, collagen synthesis |
| Vitamin A | High (beta-carotene) | Eye health, skin, immune function |
| Folate (B9) | ~80–100 mcg | Heart health, cell regeneration, pregnancy |
| Vitamin K | Significant | Bone health, blood clotting |
| Iron | ~1.5 mg | Oxygen transport, energy |
| Potassium | ~200 mg | Blood pressure, heart function |
| Dietary Fibre | ~2–3g | Gut health, cholesterol, blood sugar |
| Calories | ~40–45 kcal | Low calorie, high nutrient density |
How to Grow Pea Shoot Microgreens at Home
Pea shoots are one of the easiest and most satisfying microgreens to grow. Their large seeds make handling easy, germination is reliable, and the results are dramatic — a dense, lush tray of tall green shoots in under two weeks.
What You'll Need
- Seeds: High-quality pea seeds for microgreens (Mustachioed variety)
- Growing tray: Standard 10×20 cm tray with drainage holes
- Blackout tray: Second tray without holes for the germination phase
- Growing medium: Coconut fibre, linen mat, cotton mat, or quality seed-starting soil
- Spray bottle: For initial misting
- Weight: A flat object (e.g. a filled water bottle) — 0.5–1 kg for pressing the seeds
- Light: South-facing window or LED grow light (12–16 h/day)
Soak the Seeds (8–12 Hours)
Unlike small-seeded varieties, pea seeds must be soaked before planting. Place 40–50g of seeds in a bowl of room-temperature water and soak for 8–12 hours (overnight works perfectly). The seeds will visibly swell — this dramatically speeds up germination and ensures even sprouting across the tray. Drain and rinse thoroughly before planting.
Prepare Your Tray
Fill the growing tray with 2–3 cm of your chosen growing medium, pre-moistened but not waterlogged. Level and gently firm the surface. If using a mat (coconut, linen, cotton), soak it in water, wring out lightly, and press flat into the tray.
Sow the Seeds
Spread the soaked peas in a single, dense layer across the entire surface — they should be touching but not piled on top of each other. Mist lightly with your spray bottle. Then place a flat weight (0.5–1 kg) on top of the seeds: this gentle pressure encourages the roots to anchor firmly into the medium and produces stronger, more upright shoots.
Germination Phase (Days 1–4): Darkness + Weight
Cover the weighted tray with the blackout tray (upside down) to block light. Keep at 20–22°C. Check daily — the seeds should stay moist but not sitting in water. By day 2–3 you'll see the first white shoots pushing upwards. Keep the weight on until the shoots are lifting it noticeably, usually day 3–4.
Introduce Light (Days 4–10)
Once shoots are actively lifting the cover (3–5 cm tall), remove both the weight and cover. Place the tray in bright indirect light. The pale yellow shoots will turn vivid green within 12–24 hours as chlorophyll develops. From this point, water from below: fill a bottom tray with water and let the growing medium draw it up. Never pour water directly onto the shoots.
Harvest (Days 10–14)
Pea shoots are ready when the cotyledon leaves are fully open, vivid green, and the shoots stand 8–15 cm tall. Use clean scissors to cut just above the soil line. Rinse gently, dry, and use immediately. Store unwashed in a sealed container in the fridge for up to 5–6 days.
Pea shoots are one of the very few microgreens that can produce a partial second harvest. After cutting, leave the tray in light and water normally — the remaining nodes may produce a second flush of smaller shoots within 7–10 days. The second harvest is less uniform but still delicious.
Many beginners skip the weighting step and end up with leggy, unstable shoots that fall over. The 0.5–1 kg weight during germination forces the roots to anchor deeply and the stems to grow thick and strong. It takes 30 seconds and makes a dramatic difference to your harvest quality.
When & How to Harvest
The ideal harvest window for pea shoot microgreens is when the cotyledon leaves are fully unfurled and bright green, with the first tiny tendrils (the "moustaches") just beginning to curl. This is typically days 10–14 depending on your temperature and light conditions.
Cut with clean, sharp scissors just above the growing medium. A single tray of 40–50g of seeds will yield approximately 80–100g of fresh shoots — a 1:2 seed-to-harvest ratio. Unlike broccoli or radish, pea shoots can sometimes produce a second cut, though it will be smaller and less uniform than the first.
Culinary Uses & How to Eat Pea Shoot Microgreens
Pea shoots are the most versatile microgreen in the kitchen. Their mild sweetness works equally well raw or very lightly wilted, and they pair beautifully with a huge range of flavours.
Frequently Asked Questions
Ready to Grow Your Own Pea Shoots?
High-germination Mustachioed Pea seeds — grown in Italy, delivered across Europe in 2–5 days.
