Local farmers are producing delicious vegetable crops that

are new to our area.

Traditionally grown in Asia, sweet beans, pea shoots and

baby corn have caught the attention of Puget Sound farmers.

Certain varieties grow well in our climate, as demonstrated in Washington

State University (WSU) test plots managed by Carol Miles, Ph.D.,

Agricultural Systems Agent in Lewis County.

These are considered high value crops, benefiting the farmer by

not only demanding a good price, but by utilizing side-products of two of

the vegetables already grown – peas and sweet corn. In an effort to

create demand for these fresh, hand-picked vegetables, WSU

Cooperative Extension, with financial support from the King County

Agriculture Commission, has developed consumer information brochures

and recipe cards that are now available.

The brochures contain information on selecting, storing

and preparing each vegetable, as well as nutritional information and

tasty recipes. This series of “Food from the Field” brochures and

recipe cards can be found at most Farmers Markets throughout King

County, either from farmers who are selling the products or at Master

Gardener information tables. They can also be obtained by calling the WSU

King County Cooperative Extension office at (206) 296-3900 or

(800) 325-6165, Ext. 6-3900 or the WSU Lewis County Cooperative

Extension office at (360) 740-1212. The consumer brochures are

also available on the Web at: king.wsu.edu/Ag/agpubindex.htm.

These Asian vegetables are nutrient-dense, packed with

beneficial phytochemicals and taste delicious. The following is a

brief summary of each vegetable.

Sweet Beans: An easily digested, sweet-tasting

soybean without a “beany” taste;

sometimes called edamame. Quick to fix – just boil 3 – 5 minutes, remove from

pod, then eat as a snack as they do in Japan, or sprinkle with olive oil

and serve as a side dish, or toss into soup, stir-fry or salads. Packed

full of health-protective phytoestrogens, along with calcium, iron,

potassium and the B-vitamin, folate. The phytoestrogens play a role

in fighting heart disease, preventing hormone-related cancers

and osteoporosis in women, and prostate cancer in men. Sweet beans

are typically harvested July through September although this year

harvest just started in mid-September.

Pea Shoots: The choice leaves and tendrils of pea plants make

a delightful “green” to add to salads or stir-fry – with none of the bitter

taste usually associated with greens. Flash-cook them with garlic for

a real taste treat. Pea shoots are brimming with vitamins A, C, K

and folate as well as certain phytochemicals,

especially carotenes, which may be powerful disease fighters. Pea shoots

are harvested from the growing point of any garden pea plant, but

particularly snow peas. This allows growers to harvest a second product

from their pea vines. Look for them in fall, spring and early summer

when daytime temperatures remain below 65 degrees F.

Baby Corn: Fresh baby corn is a flavorful, appealing addition

to salads, pasta, soups and other favorite dishes. Marinated, it

keeps several weeks in the refrigerator. Baby corn is a very immature ear

of corn, so its nutrients are similar to those found in regular corn, but

in lesser amounts. Farmers harvest these secondary ears which

usually don’t mature anyway, thus giving them an additional product

from their corn stalks. Watch for baby corn mid-August through

mid-September.

Chefs at area restaurants are beginning to utilize these

unusual local vegetables, developing recipes and serving them to guests.

The Washington State Restaurant Association has highlighted

each vegetable in its summer issues of News Update which are mailed

to members statewide. When chefs and consumers use local produce,

it strengthens and enhances the community in these ways: a)

keeps small farmers in business and supports the local economy,

b) preserves farmland and open space, c) conserves natural resources –

less fuel used in transportation and packaging, d) preserves the

environment with responsible use of water, fewer farm chemicals and less

air pollution.

Washington State University Cooperative Extension and the

King County Agriculture Commission urge consumers to visit

farmers markets regularly and look for the Puget Sound Fresh label in

the produce section of grocery stores.