What Are Microgreens?
22 August 2020
Microgreens are young vegetable greens harvested just after the first true leaves have developed, typically 7 to 21 days after germination. They sit somewhere between sprouts and baby greens in terms of size, but pack a nutritional punch that far exceeds their tiny stature. For vegans looking to maximise nutrition from plants, microgreens are one of the most exciting foods you can grow at home.
What Exactly Are They?
Unlike sprouts, which are germinated seeds eaten whole (root, seed, and shoot), microgreens are grown in soil or a growing medium and harvested by cutting the stem just above the soil line. They have developed their cotyledon leaves (seed leaves) and usually their first set of true leaves. They are typically 2 to 8 centimetres tall.
Almost any vegetable or herb can be grown as a microgreen. Popular varieties include sunflower, pea shoots, radish, broccoli, rocket, basil, coriander, kale, and beetroot. Each variety has a distinct flavour — radish microgreens are peppery, sunflower shoots are nutty, and pea shoots taste like fresh spring peas.
Why Vegans Should Care
Research published in the Journal of Agricultural and Food Chemistry found that microgreens can contain up to 40 times more nutrients than their mature counterparts. Broccoli microgreens, for instance, contain significantly higher concentrations of vitamins C, E, and K than full-grown broccoli. Red cabbage microgreens are particularly high in vitamin C and polyphenols.
For vegans, this is significant. Microgreens are an excellent source of iron, zinc, and other minerals that can sometimes be harder to obtain from a plant-based diet. They are also rich in antioxidants and contain complete amino acid profiles in some varieties.
How to Grow Microgreens at Home
One of the best things about microgreens is how easy they are to grow. You do not need a garden, special equipment, or even much sunlight. A windowsill, a shallow tray, and some seeds are all it takes.
- Step 1: Fill a shallow tray (takeaway containers work well) with about 2cm of compost or coco coir.
- Step 2: Scatter seeds densely across the surface. Press them gently into the soil.
- Step 3: Mist with water and cover with another tray or cling film to create humidity. Keep in a dark spot for 2-3 days.
- Step 4: Once seeds have sprouted, uncover and move to a bright windowsill. Mist daily.
- Step 5: Harvest with scissors when they have their first true leaves (7-14 days for most varieties).
Best Varieties for Beginners
- Sunflower: Nutty, crunchy, and almost impossible to get wrong. Ready in 10-12 days.
- Pea shoots: Sweet and tender. Great in stir-fries and salads. Ready in 10-14 days.
- Radish: Spicy and fast-growing. Ready in just 5-7 days.
- Broccoli: Mild flavour with exceptional nutritional density. Ready in 8-12 days.
How to Use Them
Microgreens are best eaten raw to preserve their nutrients. Scatter them over salads, grain bowls, soups, avocado toast, or stir-fries. Blend them into smoothies. Use them as a garnish on any dish. Sunflower microgreens make an excellent base for a pesto. For a deeper look at the science, read our companion piece on the health benefits of microgreens.