5 BEST Pea Shoots Substitutes in Recipes

Have you ever wondered what it’s like to cook with pea shoots?

This versatile green can be a great addition to salads, stir fry, and other dishes.

But if you don’t have access to pea shoots, don’t worry.

There are some great substitutes out there for those who would like to give the flavor and texture of pea shoots a try.

In this article, we’ll learn how to use and cook with pea shoots, as well as the five best substitutions that will give your dish an exciting new flavor profile.

So let’s dive in and explore all things pea shoot related.

What is Pea Shoot?

The pea shoot is a plant relative to the pea family, with shoots and tendrils sprouting from a central stem.

It has a mild flavor that you can think of as an interplay between fresh spinach and sweet peas, creating a unique taste sensation.

To the touch, it has a fleshy texture that stands up well when cooked or eaten raw.

The best way to incorporate pea shoots into your everyday meals is by using them as an ingredient in salads or sandwiches—or as a flavorful garnish on top of other dishes.

You could also cook it like any other green leafy vegetable, such as kale or spinach, simply sautéing them with oil and garlic for some extra flavor.

5 BEST Pea Shoots Substitutes in Recipes

If you’re a fan of pea shoots and often use them in your recipes, then you may be looking for some alternatives.

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Pea shoots can be hard to come by, especially out of season, so having a few other options on hand could make all the difference.

Here are five of the best pea shoot substitutes you can use in recipes.

1 – Baby Spinach

Baby spinach is a leafy green vegetable that has recently gained popularity in dishes.

With small and delicate leaves, it looks quite similar to regular spinach but has a much milder flavor.

It’s an excellent source of vitamins A and C, as well as iron and calcium.

When cooked, baby spinach has a softer texture than regular spinach and only needs minimal seasoning to bring out the flavor.

Baby spinach can even be used as a substitute for pea shoots in salads or stir-fries, where they won’t lose their crunchiness.

Knowing how to use baby spinach in the kitchen will definitely add more versatility to your dishes.

2 – Broccoli Sprouts

Broccoli sprouts are an aggressive form of cruciferous vegetable that packs several health benefits.

Its uniquely pungent aroma and taste and the great amount of nutritional value it adds to meals make it a popular choice for health-conscious individuals.

Texture-wise, these sprouts have a crunchiness similar to alfalfa sprouts but with a stronger flavor.

It pairs especially well with savory dishes like sandwiches, curries, and salads.

To cook broccoli sprouts, try sautéing or steaming them briefly to keep their crunchy texture.

You can also add it at the end of cooking dishes like stir-fry and soups.

Keep in mind that adding too much heat will cause the flavor to diminish, so make sure to use only just enough heat as you cook this vegetable.

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3 – Sunflower Shoots

Sunflower shoots are the juicy, delicate stems of newly-sprouted sunflowers that can add an interesting element to your dish.

They have a mild flavor with a subtle nuttiness and crunchy texture that complements various salads, sandwiches, and other dishes.

To bring out their mellow taste, lightly steam or blanch them, then season or dress as desired.

You could also stir-fry them with vegetables and proteins like tofu or even cook them with little oil to make delicious crispy chips.

Sunflower shoots are one of those special ingredients you can use to experiment and elevate your next meal.

4 – Watercress

Watercress is a versatile and delicious green that is beginning to make its way onto the plates of many chefs and in the recipes of health-conscious eaters.

A member of the mustard family, watercress has pungent, peppery leaves and tender stems.

When eaten raw in salads, watercress pops with freshness and provides a great crunchy texture.

Cooked, it yields a milder flavor and softer texture but still brings lots of flavors when added to soups, stews, and other dishes.

Be sure not to overcook it, or you’ll lose out on its healthful benefits.

You can also add it to sandwiches as an alternative to lettuce or spinach for something slightly different.

It’s easy to find in most markets year-round and is a nice addition to any meal.

5 – Arugula

Arugula, also known as rocket, is a wonderfully versatile leafy green that packs a serious flavor punch.

It has long been included in Mediterranean and Middle Eastern cuisine but has recently made its way into salads and sandwiches from coast to coast.

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When fresh, this pungent green has a robust, peppery flavor; it arrives at the grocery store or farmer’s market in bunches of small jagged leaves that look lovely atop composed plates.

In terms of texture, arugula is thin and crunchy with just the right amount of bite.

It can stand up to a variety of cooking methods like roasting, sautéing, and braising – simply dress with a light vinaigrette for an easy side salad.

Alternately try adding it to frittatas, stews, and soups for an extra hit of flavor.

Either way, you slice it (pun intended), this lovable leaf deserves some spotlight on your plate.


In conclusion, there are many options out there when it comes to substituting pea shoots in recipes.

From broccoli sprouts and sunflower shoots to watercress and arugula, you can find something to fit whatever flavor profile you’re going for.

All of these veggies bring a lot of nutrition and crunchy texture that makes them perfect additions to almost any dish.

So go ahead and get creative – your taste buds (and waistline) will be glad you did.

5 BEST Pea Shoots Substitutes in Recipes

5 BEST Pea Shoots Substitutes in Recipes

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes


  • 1 – Baby Spinach
  • 2 – Broccoli Sprouts
  • 3 – Sunflower Shoots
  • 4 – Watercress
  • 5 – Arugula


  1. Choose a preferred substitute from the provided list.
  2. Follow the cooking instructions for the selected substitute.
  3. Use the correct proportion of ingredients when preparing the substitute.

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