Salad Peas – Who, What, How?

Salad Peas are todays focus!

In these weekly blogs, we will select our favourite product this week and discuss its variety of health benefits and uses. We will throw in some great recipes for you to try and some top tips and tricks.


Salad Peas

Harvested within 1-2 weeks of germination, salad pea shoots are not only great in colour and taste, but also have brilliant health benefits.

Being particularly nutrient dense, salad peas are an excellent addition to any diet. These little shoots are a great source of Beta Carotene, Vitamin C, folate, antioxidants and fibre. The high level of beta carotene and antioxidants mean salad peas are frequently noted as a great food associated with fighting cancer. The high levels of antioxidants also mean salad peas are a great support for the immune system and help with cell regeneration. In addition to this, salad peas are often found to be good for those suffering with diabetes. This is because the high nutrient content in the shoots are said to keep blood sugar levels low. This high nutrition content compared to low calories also makes salad peas a great food for those wanting to shed a few lbs.

Research from Vitacress (UK) shows salad pea shoots have seven times more Vitamin C than blueberries and eight times more folate than bean sprouts.

Salad peas frequently appear in lots of Chinese and Asian cooking. We suggest they can be eaten just like any other leafy green and can be enjoyed cold in a salad, in a green smoothie, quickly sautéed, or even stir fired.


Let’s get stuck in with a few recipe ideas …


Super Green Soup


Andie Lowe-Smith over on The Nurtured Way has given a brilliantly healthy soup to use salad peas in. Andie uses garden peas for his soup, although you could mix this with salad pea shoots, and garnish with salad pea shoots too to add a richer sweet pea flavour to the soup.

This recipe is simple but packed with an array of healthy veg and herbs, including spring onions, peas, spinach, nasturtium, baby courgettes, mint, basil and parsley. All the ingredients thrown in together, it won’t take you long to deliver a vibrant, nutritious dish! Click here to follow his recipe in full.


Sweet Pea and Pecorino Salad

Sweet pea and pecorino salad

Jamie Oliver has provided possibly one of the easiest recipes to get you excited about a pea salad. Using handfuls of fresh peas and salad pea shoots mixed with a little oil, seasoning, radicchio and cheese, this tasty salad will be ready in under 5 minutes. Tossing the ingredients together, this recipe lets the shoots do the talking, and embraces the freshness of ingredient itself. Follow his recipe in full here.



Supea Healthy Smoothie

Superfood smoothies continue to be popular and we have done a little research and found a super smoothie using fresh Nurtured in Norfolk ingredients to leave you feeling uplifted and ready for a healthy 2020.


  • The juice of 2 oranges
  • 1 medium banana
  • 1 tbsp natural peanut butter
  • 1 fistful of fresh wheatgrass
  • 1 fistful of salad peas
  • 1 tsp of maple syrup
  1. Blitz the ingredients in a blender until smooth, adding more orange juice if necessary for consistency.
  2. Pour into a glass and bask in the joy of serving a tasty, healthy drink!


Top tips and tricks –

  • Add these shoots as a garnish to your meats and cheeses to provide that extra nutrition
  • Salad peas will be more delicious and crisp the cooler they’re kept, so keep them in the fridge and bring them out just before serving
  • Don’t be frightened to use them to garnish a sweet dish too – they work nicely with strawberries.


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