Microgreens: A Comprehensive Guide to Growing and Using These Nutrient-Dense Plants
Microgreens are young vegetable and herb seedlings harvested just after the first true leaves develop. They represent a stage between sprouts and baby greens, typically harvested 7–21 days after germination when they are 2.5–7.5 cm (1–3 inches) tall. Despite their small size, microgreens pack a remarkable nutritional punch, containing concentrated levels of vitamins, minerals, and beneficial plant compounds.
Originally popular in high-end restaurants as garnishes, microgreens have now become recognized for their exceptional nutritional value and are increasingly grown at home. They offer an easy, fast, and space-efficient way to produce fresh, nutrient-dense food year-round, regardless of climate or available outdoor growing space.
Understanding Microgreens: What Makes Them Special
The growth stages
Understanding the different growth stages helps clarify what microgreens are:
Seeds are the dormant form of the plant, containing the genetic material and stored nutrients needed for initial growth.
Sprouts are seeds that have just germinated. They are eaten whole, including the seed, root, and undeveloped stem. Sprouts are typically grown in water without soil and harvested within 2–7 days.
Microgreens are young seedlings grown in soil or a growing medium. They are harvested by cutting just above the soil line, so only the stem and leaves are eaten (not the root or seed). They are harvested when the cotyledons (seed leaves) are fully developed and often after the first set of true leaves appears.
Baby greens are more mature plants, typically harvested 15–40 days after planting, with several sets of true leaves.
Why microgreens are nutritionally superior
Research has revealed that microgreens contain remarkably high concentrations of nutrients compared to their mature counterparts. A landmark study published in the Journal of Agricultural and Food Chemistry by researchers at the University of Maryland analyzed 25 varieties of microgreens and found that they contained 4–40 times higher concentrations of vitamins and carotenoids than their mature plant counterparts.
This nutrient density occurs because the young plants contain all the energy and nutrients stored in the seed, concentrated in a small amount of plant tissue. As plants mature, these nutrients become diluted across larger volumes of plant material.
Nutritional Profile of Microgreens
Microgreens are rich in a wide variety of nutrients. The specific profile varies by species, but as a group they offer exceptional nutritional value.
Vitamins
Vitamin C (ascorbic acid): Many microgreens are excellent sources of vitamin C, which supports immune function, collagen synthesis, and acts as a powerful antioxidant. Red cabbage microgreens contain particularly high levels.
Vitamin E (tocopherols): Important for cell membrane protection and immune function. Sunflower microgreens are especially rich in vitamin E.
Vitamin K: Essential for blood clotting and bone health. Amaranth, basil, and beet microgreens are good sources.
Beta-carotene (provitamin A): Converted to vitamin A in the body, supporting vision, immune function, and skin health. Cilantro, red cabbage, and amaranth microgreens contain high levels.
B vitamins: Various microgreens provide folate (B9), which is essential for cell division and especially important during pregnancy.
Minerals
Microgreens provide various minerals including calcium (important for bone health), iron (essential for oxygen transport in blood), magnesium (involved in hundreds of enzymatic reactions), phosphorus (needed for bones and energy metabolism), potassium (crucial for heart and muscle function), and zinc (supports immune function and wound healing).
Phytonutrients
Beyond vitamins and minerals, microgreens are rich in beneficial plant compounds:
Polyphenols: Antioxidant compounds that help protect cells from damage and may reduce risk of chronic diseases.
Glucosinolates: Found in brassica microgreens (broccoli, cabbage, radish, mustard). These compounds break down into isothiocyanates, which have been studied for potential anticancer properties.
Carotenoids: Including beta-carotene, lutein, zeaxanthin, and lycopene. These compounds have antioxidant properties and support eye health.
Fiber
Despite their small size, microgreens provide dietary fiber relative to their weight. Fiber supports digestive health, helps regulate blood sugar, and contributes to feelings of fullness.
Low in calories
Microgreens are very low in calories while being nutrient-dense. This makes them an excellent addition to any diet, providing substantial nutrition without significant caloric impact.
Health Benefits of Microgreens
The concentrated nutrients in microgreens translate to potential health benefits:
Antioxidant protection
The high levels of vitamins C and E, carotenoids, and polyphenols in microgreens provide significant antioxidant activity. Antioxidants help neutralize free radicals, which are unstable molecules that can damage cells and contribute to aging and disease.
Cardiovascular support
Research suggests that microgreens may support heart health through several mechanisms. Red cabbage microgreens have been shown to lower LDL cholesterol and reduce weight gain in animal studies on high-fat diets. The potassium content supports healthy blood pressure. Polyphenols may help protect blood vessels from damage.
Blood sugar regulation
Some research indicates that microgreens may help with blood sugar management. Fenugreek microgreens have shown particular promise in improving cellular glucose uptake in laboratory studies.
Eye health
Microgreens rich in lutein and zeaxanthin (such as basil, cilantro, and parsley microgreens) may support eye health. These carotenoids accumulate in the retina and help protect against age-related macular degeneration.
Digestive health
The fiber and prebiotic compounds in microgreens support a healthy gut microbiome. A diverse, healthy gut microbiome is increasingly recognized as important for overall health, including immune function and mental health.
Popular Varieties of Microgreens
Almost any vegetable or herb can be grown as microgreens, but some are particularly popular due to their flavor, nutrition, ease of growing, or visual appeal.
Brassica family (cruciferous)
Broccoli: Mild, slightly bitter flavor. Very high in sulforaphane, a compound extensively studied for potential health benefits including anticancer properties. One of the most nutritious microgreens available.
Radish: Spicy, peppery flavor. Fast-growing (ready in 5–10 days). High in vitamins A, B, C, E, and K. Adds color and zest to dishes.
Red cabbage: Beautiful purple-red color. Mild cabbage flavor. Exceptionally high in vitamin C and anthocyanins (purple pigments with antioxidant properties).
Kale: Mild, earthy flavor. Rich in vitamins A, C, and K, plus calcium and iron.
Arugula (rocket): Peppery, slightly nutty flavor. High in vitamins A, C, and K, plus folate and calcium.
Mustard: Spicy, pungent flavor. Various colors available (green, red, purple). Quick to germinate.
Other popular varieties
Sunflower: Nutty, slightly sweet flavor with a satisfying crunch. One of the largest microgreens, with thick stems. High in vitamins A, B complex, D, and E, plus zinc, iron, and high-quality protein. Easy to grow and very popular.
Pea shoots: Sweet, fresh pea flavor. Tender with curling tendrils. High in vitamins A, C, and folate. Can regrow after first cutting.
Beet: Mild, earthy-sweet flavor. Beautiful red stems and green or red leaves. High in vitamins A, C, and K, plus iron, potassium, and magnesium.
Swiss chard: Mild, slightly earthy flavor. Colorful stems (red, yellow, orange, white). High in vitamins A, C, and K.
Cilantro (coriander): Distinctive fresh flavor. Slower to germinate than many microgreens. High in vitamins A, C, and K, plus carotenoids.
Basil: Aromatic basil flavor. Various varieties available including sweet basil, Thai basil, and purple basil. Rich in vitamins A, C, and K, plus polyphenols.
Amaranth: Mild flavor, beautiful red color. High in vitamins C and K, plus calcium and iron.
Wheatgrass: Often juiced rather than eaten whole. Sweet, grassy flavor. High in chlorophyll, vitamins A, C, and E, plus minerals.
How to Grow Microgreens at Home
Growing microgreens is simple, fast, and requires minimal space and equipment. They can be grown year-round indoors on a windowsill, under grow lights, or outdoors in appropriate weather.
What you need
Growing containers: Shallow trays (2.5–5 cm or 1–2 inches deep) work well. Standard nursery flats, recycled food containers with drainage holes, or purpose-made microgreen trays are all suitable.
Growing medium: Options include seed-starting mix or potting soil (sterile, fine-textured), coconut coir (sustainable alternative to peat), hemp mats or jute pads (soilless option, good for clean harvesting), or damp paper towels or cotton pads (suitable for some varieties, though soil or coir generally produces better results).
Seeds: Use seeds specifically sold for sprouting or microgreen production when possible, as these are untreated. Regular vegetable seeds also work well. Buy in larger quantities for better value.
Light: A sunny windowsill (south-facing in the Northern Hemisphere) provides adequate light. Grow lights produce more consistent results, especially in winter.
Water: Clean water for misting and bottom watering.
Step-by-step growing process
Step 1: Prepare the container. Fill your tray with 2–3 cm of moistened growing medium. Smooth and level the surface gently without compacting it.
Step 2: Sow the seeds. Spread seeds evenly and densely across the surface. For small seeds (broccoli, amaranth), aim for seeds nearly touching. For larger seeds (sunflower, pea), leave slight gaps. Press seeds gently into the surface.
Step 3: Cover (optional). Lightly cover small seeds with a thin layer of growing medium. Larger seeds can be covered or left on the surface. Some growers place an inverted tray over the seeds during germination to maintain moisture and encourage stretching.
Step 4: Water and maintain humidity. Mist the surface to keep it evenly moist. During germination, keep the growing medium consistently moist but not waterlogged. A humidity dome or plastic wrap can help retain moisture.
Step 5: Provide light. Once seeds germinate and begin to straighten (usually 2–4 days), remove any cover and move to a well-lit location. Microgreens need 4–8 hours of light daily. Insufficient light produces pale, leggy plants.
Step 6: Water appropriately. Switch from misting to bottom watering once seedlings are established. Place the tray in a shallow dish of water and allow the growing medium to absorb water from below. This keeps the leaves dry and reduces risk of mold.
Step 7: Harvest. Most microgreens are ready to harvest in 7–21 days, depending on variety. Harvest when the cotyledons (seed leaves) are fully developed, or when the first true leaves appear for more developed flavor. Cut just above the soil line with clean scissors or a sharp knife.
Growing tips for success
Ventilation: Good air circulation prevents mold. A small fan on low setting helps.
Avoid overwatering: The most common problem is overwatering, which leads to mold and root rot. The growing medium should be moist but not wet.
Temperature: Most microgreens germinate best at 18–24°C (65–75°F). Some varieties (such as cilantro and parsley) prefer cooler temperatures.
Seed density: Dense sowing produces good yields, but overcrowding can encourage mold. Find the right balance for each variety.
Successive sowing: Start a new tray every few days for continuous harvest.
Storing and Using Microgreens
Storage
Microgreens are best used fresh but can be stored for several days. Harvest just before use when possible. For storage, do not wash before storing (moisture encourages decay). Place unwashed microgreens between dry paper towels in a sealed container. Refrigerate at 4°C (40°F). Most varieties keep 5–10 days when stored properly.
Culinary uses
Microgreens add flavor, nutrition, color, and texture to many dishes:
Salads: Use as the main green or mix with other salad ingredients.
Sandwiches and wraps: Add a layer of microgreens for fresh flavor and nutrition.
Smoothies: Blend into smoothies for extra nutrients without significantly changing flavor.
Soups: Add as a fresh garnish just before serving.
Eggs: Sprinkle on omelets, scrambled eggs, or fried eggs.
Rice and grain bowls: Top finished dishes with fresh microgreens.
Pasta: Add as a fresh topping after plating.
Fish and meat: Use as a bed or garnish for protein dishes.
Tacos and Asian dishes: Many cuisines traditionally use fresh greens as garnish.
Pairing flavors
Match microgreen flavors to dishes: spicy radish microgreens with rich dishes that benefit from a peppery kick, sweet pea shoots with delicate foods like fish, nutty sunflower microgreens with salads and sandwiches, aromatic basil microgreens with Italian or Thai dishes, earthy beet microgreens with goat cheese or roasted vegetables.
Microgreens vs. Sprouts: Important Differences
While microgreens and sprouts are sometimes confused, they differ in important ways:
Growing method: Sprouts are grown in water only, with seeds rinsed several times daily. Microgreens are grown in soil or a growing medium with exposure to light.
What is eaten: Sprouts are eaten whole (seed, root, and shoot). Microgreens are harvested by cutting above the growing medium, so only the stem and leaves are eaten.
Harvest time: Sprouts are ready in 2–7 days. Microgreens take 7–21 days.
Food safety: Sprouts have historically been associated with foodborne illness outbreaks because the warm, moist conditions ideal for sprouting also favor bacterial growth, and the entire sprout (including seed) is consumed. Microgreens pose lower food safety risk because they are grown in soil with better air circulation, exposed to light (which inhibits some pathogens), and the seed/root portion is not consumed.
Special Considerations
Allergies
People with allergies to certain foods should be cautious with microgreens from the same plant family. For example, someone allergic to peanuts should avoid peanut microgreens. Someone allergic to wheat should avoid wheatgrass.
Seeds to avoid
Some plant seeds should not be grown or eaten as microgreens because they contain toxic compounds. Avoid nightshade family members (tomato, pepper, potato, eggplant) as microgreens because their leaves contain solanine. Only the fruits of these plants are safe to eat.
Sourcing seeds
Use seeds intended for growing (untreated) rather than seeds treated with fungicides. Many garden seeds are treated and should not be used for microgreens or sprouts. Look for seeds labeled organic, untreated, or specifically sold for sprouting/microgreens.
Conclusion
Microgreens offer an accessible way to grow highly nutritious food at home with minimal space, equipment, or experience. Their concentrated vitamin, mineral, and phytonutrient content makes them a valuable addition to any diet. The wide variety of flavors, colors, and textures available allows for creativity in the kitchen.
Growing microgreens connects people to their food in a simple, direct way. The process takes just minutes of daily attention, yet provides fresh, living food year-round regardless of outdoor climate or available garden space. For anyone interested in improving nutrition, exploring home food production, or simply enjoying the freshest possible greens, microgreens are an excellent place to start.
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