How To Grow Pea Shoot Microgreens – Fast And Easy

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Learn all about how to grow pea microgreens in your own home.  These mild and sweet microgreens are a nutrient-dense food and can easily be grown year-round.  Pea microgreens are ready to harvest just ten days after planting them and require minimal effort to grow.  Growing your own pea microgreens is a great way to get some nutrition from one of the planet’s healthiest superfoods without having to depend on the grocery store.

I have been growing microgreens and selling them to our local grocery stores every week for over two years now.  We grow four kinds of microgreens: sunflower, broccoli, pea and radish.  Our family enjoys eating them in soups, on our eggs, in wraps, on burgers, and in salads, or just as a healthy snack all by themselves.

What Are Pea Shoots?

Pea microgreens are young pea plants sometimes called pea shoots that are grown indoors and harvested within a week or two of planting.  Unlike sprouts, microgreens are grown on soil and under lights giving them high levels of chlorophyll & plant pigment.   Pea microgreens are usually harvested about 9-10 days after germination for the highest yields and sweetest flavor.  This living food is among some of the healthiest on the planet.  Scientific studies have found pea microgreens to be up to 40X more nutrient-dense than full-grown peas!

Why You Should Eat Pea Microgreens?

Pea microgreens are not only delicious, they are more than 40x higher in nutritional value than other adult vegetables, so you don’t have to eat very many of them to reap their nutritional benefits.

My favorite part about microgreens is how fast and easy they are to grow.  Because they are grown indoors, you can easily have a continual supply of fresh greens in your own home year round with minimal effort. 

What Do Pea Microgreens Taste Like?

Pea microgreens have a very sweet and mild fresh pea taste, similar to snow peas.  They are yummy, and are my favorite thing to eat in a wrap with cheese, croutons and salad dressing.

What Are The Major Health Benefits of Pea Microgreens?

The potential health benefits of pea microgreens are they:

• Boost your immune system
• Increase energy levels
• Improve cardiovascular health
• Help lower bad cholesterol
• Contain chlorophyll
• Plant-based protein
• Reduce inflammation
• Improve digestion
• High in vitamin B, A, C, & E
• Great source of copper

1. CANCER PREVENTION: Pea shoots are a great source of three chemoprotective agents: folate, antioxidants, & carotene. Folate helps produce and maintain cells and protects against DNA damages. Antioxidants help the body fight free radical damage, associated with high cancer risk. Carotenes help inhibit antioxidant activity and are commonly associated with increased cancer prevention.

2. % Daily Value: 1 cup of pea microgreens provides about 35% of the daily value of vitamin C and 15% of the DV of vitamin A. In comparison, this is seven times as much vitamin C as blueberries and four times as much vitamin A as tomatoes. They are also an excellent source of vitamin K, providing 66% the DV from a one-cup serving.

3. Rich in Antioxidants: Pea microgreens are dense with the antioxidants and phytonutrients needed to support the body’s complex inflammation system. Inflammation is the immune system’s natural response to injury and illness. Inflammatory chemicals in the bloodstream work to protect your body from foreign invaders like bacteria and viruses.
4.  Diabetes: While lots of studies point to the many benefits green peas can have for people suffering from diabetes etc, there isn’t much research to conclude that pea shoots provide as much protection. However, pea shoots contain lots of the nutrients that can help keep blood sugar levels low as well as great antioxidant support, it is considered essential in supporting people with type two diabetes and lowering the risk of developing diabetes.
5. Heart Health: These leaf greens provide the inflammation system and immune system of the body with high levels of antioxidants and phytonutrients. Research indicates that pea micros may lend a wide range of cardiovascular benefits. Inflammation and antioxidants alone help protect against heart disease.
6. Weight Loss: Pea micros have an outstanding nutrient-to-calorie ratio and are a good source of fiber.  Fiber helps control body weight and regulate the metabolism. Though they may not directly induce weight loss, they remain a great addition to an effective weight loss program or programs.

Disclaimer: This website does not provide medical or nutritional advice. The information and material contained on this website are for informational purposes only. No material on this site is a substitute for professional medical advice, diagnosis, or treatment. Always seek your physicians’ or qualified nutritionists’ advice before undertaking a new healthcare regimen or using any information you have read on this website to treat or prevent any condition.

How To Grow Pea Microgreens (A Complete Guide)

To grow pea microgreens you only need some seeds, a growing medium, a microgreen grow tray, water, and plenty of light.   

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Growing Supplies

What are the best peas for microgreens?

My favorite pea microgreen seeds to grow are the dun pea seeds from True Leaf Market.  They are fast growing and have an amazing flavor.  The speckled pea seeds are not fast to grow and they have a lot of pea tendrils on them which changes the unique texture of the greens quite a bit.  I would suggest that you grow the dun pea seeds if possible. 

You don’t want to order cheap seed for growing microgreens because it won’t have as high of a germination rate and is sometimes treated with pesticides.  True Leaf Market is the best and most reliable supplier I have found.

Growing Medium

There are many different growing medium options on the market today for growing pea microgreens.  The very best medium that will give you the highest and most consistent yield is just regular old potting soil.  God designed plants to grow in soil, and that is still where they seem to grow best.  It doesn’t really matter what kind of potting soil you use because the plants are harvested so young that they are not actually getting any nutritional value from the potting soil or fertilizer that might be in it.  All the nutrition and energy in the pea microgreens come from within the seeds themselves, which is incredible!  I suggest that you buy some organic potting soil from your local hardware store or order some from Amazon.  I have also grown microgreens on coconut coir and been very successful, but the soil is the least expensive and works very well.  Whatever growing medium you choose, I know you will grow a bountiful harvest.

Microgreen Seed Trays

I highly suggest that you invest in some heavy duty shallow microgreen growing trays from True Leaf Market. I have grown microgreens constantly in these trays for the last two years, and they have held up really well.  For each tray of greens you want to grow, you will need a shallow microgreen tray without drainage holes, and a shallow microgreen tray with drainage holes.  You will nest the tray with holes inside the tray without holes so they will be easy to water without making a mess.

It’s important to use these shallow trays because it allows more air flow to the plants as they are growing which reduces the chances of mold growth.  They are also much easier to harvest in these shallow trays.  

Light

You don’t need a special grow light for growing microgreens.  A regular LED shop light will work just fine.  You can also grow them in a sunny window if you’re not growing that many and you’re getting at least 12 hours of daylight.  However, if you’re interested in having a steady supply of microgreens year-round, then I suggest investing in my DIY indoor seed starting setup.  This is what I use to grow all of my microgreens and to start all my vegetable and flower seeds in the spring. 

Steps for Growing Pea Microgreens

1. Measure 225 grams (about 1 cup) of pea seeds into a bowl 
2. Soak seeds in water overnight.  
3. The next step is to place the microgreen tray with drainage holes inside the tray without drainage holes.
4. Add soil to the microgreen tray until your soil line is to the top of the tray.  I use about 14 cups of soil per tray.  Use another tray to press the soil surface down, which will help them to grow evenly.
5. Sprinkle the soaked seed evenly over the top of the soil in the tray.
6. Water evenly.  Use just enough water to wet them down, do not drown them.  I use the spray nozzle on my sink faucet.  
7. Place another empty growing tray on top of the seeded tray and place a 15 lb. weight on it.  I use a 5 gallon bucket, but a paving stone works well also.
8. Leave it alone until you see the pea shoots starting to push up on the weight.  This is the germination phase.  If you leave it too long it will actually push up on the weighted tray until it falls off the top.  This usually takes about 2-3 days.  You do not need to water them or do anything with them while they are sitting under the weighted tray in germination.
9. Take the weighted tray off the top and sprinkle them with water.  Again, I just use the spray function on the faucet in my sink.
10. Place them under the LED grow lights on your plant rack.  Leave the lights on during the day, and turn them off at night.  It’s best if they get 12-16 hours of daylight per day.  If you need them to grow faster you can leave the lights on 24 hours a day, but typically I shut them off at night.
11. Water once per day by gently lifting the top tray enough that you can pour about a quart of water into the bottom tray.  This is called bottom watering.
12. On day 9 or 10, the pea shoots will be nice and bushy and ready to harvest.  To harvest, grab a handful of greens with one hand, and cut them off close to the soil with a sharp knife in your other hand.  I do not recommend cutting them with scissors as it can crimp the stem of the greens which will shorten their shelf life. It’s also best to stop watering the greens 12 hours before harvesting, so they will be dry and last longer.
13. Pea microgreens will keep in the refrigerator for 2-4 weeks if kept in an airtight container.  The smaller the container the better, as the extra air in the container can tend to dry them out.
14. Enjoy as the base of any salad, in wraps, on egg dishes, on top of soup or anywhere you can add them to a meal.  Your body will thank you for the extra nutrition and boost to your immune system, especially in the winter.

Pea Microgreen FAQs

How Do You Eat Pea Microgreens?

• 1.  Eat them plain as a snack
• 2.  Anytime you make a salad, add some in with the lettuce
• 3.  Replace lettuce with microgreens in any sandwich, burrito, wrap, burger or taco
• 4.  Put them on top of eggs or steak
• 5.  Garnish your bowls of soup, or noodles with microgreens
• 6.  Add them to smoothies

What is the best way to water pea microgreen trays?

Pea microgreens grow best if they are watered from the bottom.  They will soak up the water they need and you won’t have any problems with mold or fungus like you might have if you top water them.  It’s important not to over water them.  I usually give them about a quart of water per day..

Why do I have to soak the seeds before planting?

Soaking the seeds before planting will helps them to germinate faster and more evenly.  

How long does it take to grow pea microgreens?

It takes about 7-14 days to grow pea microgreens, depending on the variety and your growing environment.

How long does it take to harvest pea microgreens?

I can usually harvest a 10” x 20” tray of microgreens in less than 3 minutes.

How do you know when pea microgreens are ready to harvest?

Microgreens are typically harvested when the cotyledons are fully developed and the first true leaves begin to appear.  That can be a little harder to see with pea microgreens however, because they grow several sets of leaves at one time.  They should be harvested about 10 days after planting, and when they have several sets of leaves.  You want to harvest them before they get too tall and “stemmy”.

Can you grow pea microgreens without soil?

Yes, you can grow pea microgreens without soil.  You can order these really neat soil pucks made out of coco coir that simply expand when you get them wet, or get a growing mat for growing them without soil.  However, I have found that the simplest, easiest and least expensive way to grow microgreens of any kind is on soil.

How Do You Know When Pea Microgreens Are Ready To Come Out Of Germination?

Pea microgreens are ready to come out of germination and be put under lights when the seeds have sprouted and started to push up on the weighted tray above them. They will look like this:

What does it cost to grow pea microgreens?

It depends on what you get for soil of course, but the seeds cost about $1.45 per tray, and the soil costs about $0.65 per tray, so your total cost per tray is approximately $2.10.  That is not including the initial investment of your microgreen trays and plant rack setup.

How many microgreens do you harvest off of each tray?

I usually get about 10-12 oz. of pea microgreens from each tray.

What is the retail value of microgreens?  

Microgreens are usually priced by the ounce for retail.  Depending on the variety, they are usually priced at a minimum of $2.00 per oz.  This will vary based on market location, variety of microgreens and type of packaging, etc.  

Are pea microgreens hard to grow?

No, pea microgreens are not hard to grow.  

Are pea microgreens good for you?

Yes, pea microgreens are known for being one of the planets healthiest superfoods with up to 40X higher nutrients than regular vegetables.  They are even used as medicine in other parts of the world. 

Are microgreens and sprouts the same?

No, microgreens and sprouts are different.  Sprouts are grown by rinsing seeds in water twice a day and just letting the seeds “sprout”.  They are harvested 3-4 days after first starting to germinate.  Microgreens are grown on soil and under lights and are harvested at the small seedling stage, about 7-12 days after germination.  Microgreens are actually baby plants that have all the nutrients and energy that is found in the seed, along with the chlorophyll and plant pigment that comes from being grown under lights.  Also, when you eat sprouts, you are eating the seed and the sprout, but with microgreens you cut the seed part off and leave it with the roots in the soil.

Microgreen Growing Tips

Don’t Overwater

The #1 tip for growing successful microgreens is not to over water them.  Over time you will get a feel for about how much water to give them based on the growing medium you choose, and the humidity and temperature of your growing environment. I usually give them about a quart of water per day. 

What kind of environment is best for growing pea microgreens?

The ideal environment is one with low humidity and cool growing temperatures of around 68 to 72 degrees.  A lot of professional microgreen growers have dehumidifiers and other special equipment to regulate the environment in their growing area.  I do not get too technical on the specifics of my growing environment, because I am growing my microgreens in my basement and I only have so many options for controlling the humidity etc..  They seem to grow just fine and be fairly adaptable.

Lighting

I use two LED lights per rack because I have it set up that way for starting my vegetable seeds, but you only really need one LED light for microgreens.  It also doesn’t matter if the lights are several inches away from the plants because you actually want microgreens to stretch and grow.  It doesn’t matter if they start to get “leggy”, which is something you want to avoid with vegetable seedlings you are growing for the garden.

Plan A Regular Seeding Day and Harvest Day    

In order to have a continual supply of microgreens always available to eat, I suggest that you have a consistent schedule for seeding and harvest.  I like to soak my seeds on a Monday evening, seed my microgreens on Tuesday morning and harvest the following Thursday (9 days later).  You can adjust this based on your exact growing environment, but this will give you an idea of how to set up your schedule.  It takes me about 15 minutes to seed 10 trays of greens for the week, and about an hour to harvest and package them for the grocery store.  If you’re growing them for home use, you can always just set a tray of mature microgreens on your counter, and harvest them right as you are ready to eat them.  Living superfood at it’s finest!

And that’s it!  Growing microgreens is a very simple and easy process, and it is very rewarding!  With just a small investment in a seed starting setup and some trays, you can be growing and enjoying these nutritious superfoods all year long!

Learn More About The Other Microgreens We Grow

To learn more about the other microgreens we grow, click here.

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Plant Rack

LED Shop Lights

S hooks for attaching lights to plant rack

Microgreen Tray Without Drainage Holes

Microgreen Tray With Drainage Holes

Soil or other growing medium

Pea Seeds

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