Microgreens: Everything You Need to Know

Microgreens: All You Ever Wanted to Know

Have you ever noticed those tiny, flavor-packed greens adding a burst of color to your favorite dishes? Microgreens, which sit somewhere between sprouts and baby greens, do just that—and they offer a surprising range of nutrients too. Originally making waves in California’s restaurant scene during the 1980s, these little plants have since become a trendy, nutritious addition to meals everywhere.

So, What Are Microgreens?

In simple terms, microgreens are young vegetable greens that grow just 1–3 inches tall. They have a rich, aromatic flavor and pack a concentrated nutrient punch, which is why many people refer to them as “micro herbs” or even “vegetable confetti.” Unlike sprouts, microgreens have true leaves—the edible stems and leaves are the stars here. They take a bit longer to grow (typically 7–21 days) compared to sprouts, making them a bit more similar to baby greens but in a smaller, more convenient size.

You might wonder: Can I grow them at home? Absolutely! Whether you have a sunny windowsill, a balcony garden, or a small greenhouse, microgreens are easy and fun to cultivate.

Different Types of Microgreens

Microgreens come from a wide variety of seeds. Here are some of the popular families:

Brassicaceae: Think cauliflower, broccoli, cabbage, watercress, radish, and arugula.
Asteraceae: Includes lettuce, endive, chicory, and radicchio.
Apiaceae: Dill, carrot, fennel, and celery microgreens are common choices.
Amaryllidaceae: Garlic, onion, and leek microgreens offer a robust flavor.
Amaranthaceae: Amaranth, quinoa, Swiss chard, beet, and spinach are nutrient-rich options.
Cucurbitaceae: Try melon, cucumber, or squash microgreens.
Even cereals like rice, oats, and wheat, or legumes such as chickpeas and beans, can be grown as microgreens.

Each type brings its own unique flavor—ranging from neutral to spicy, tangy, or even slightly bitter—so you can experiment and find your favorite!

The Nutritional Power of Microgreens

Despite their tiny size, microgreens are nutritional dynamos. They’re loaded with essential nutrients like potassium, iron, zinc, magnesium, and copper, as well as an impressive array of antioxidants. In many cases, they boast higher vitamin, mineral, and antioxidant levels compared to their mature counterparts—sometimes up to nine times more!

Researchers have compared vitamin and antioxidant concentrations, finding that, in some cases, microgreens can deliver levels up to 40 times higher than mature leaves. However, results can vary with different species, so while they’re generally a nutrient-rich choice, it’s always good to mix them with a variety of greens.

Health Benefits of Microgreens

Eating a diet rich in vegetables is well known for reducing the risk of several diseases, and microgreens are no exception. Their high levels of polyphenols—powerful antioxidants—may contribute to lowering the risk of heart disease by reducing triglycerides and “bad” LDL cholesterol. They have also been linked, in preliminary studies, to potential benefits in reducing risks associated with Alzheimer’s disease, diabetes, and even certain cancers.

Keep in mind, though, that while laboratory and animal studies hint at these health benefits, more research is needed—especially human studies—to confirm these effects.

Are Microgreens Safe to Eat?

The good news is that microgreens are generally very safe to eat. Unlike sprouts, which need a very warm and humid environment (increasing the risk of bacterial contamination), microgreens are less prone to such issues because only their leaves and stems are consumed. However, if you're growing them at home, it’s crucial to purchase seeds and growing mediums from reputable sources to avoid potential contamination from bacteria like Salmonella or E. coli.

How to Enjoy Microgreens in Your Diet

There are so many creative ways to add microgreens to your meals. Whether tossed into salads, layered in sandwiches and wraps, blended into smoothies, or sprinkled over pizzas, soups, omelets, and curries, these tiny greens can make a big impression.

Have you ever experimented with microgreens in your cooking? They not only enhance flavor but also boost your nutrient intake with minimal effort!

Growing Your Own Microgreens

Growing microgreens at home is both simple and rewarding. You don’t need a lot of equipment—just a few basic supplies and a little bit of sunlight:

Quality Seeds: Start with seeds from a trustworthy supplier.
Growing Medium: Use potting soil, homemade compost, or a single-use growing mat designed for microgreens.
Lighting: Ensure your setup gets plenty of light (natural sunlight or UV lighting) for 12–16 hours a day.

To get started, fill your container with your selected medium (but don’t pack it too tightly), water it lightly, and sprinkle seeds evenly over the surface. Mist with water and cover with a plastic lid. Check daily, mist as needed, and once the seeds sprout (after a couple of days), remove the lid to let in more light. Within 7–10 days, your microgreens should be ready to trim and enjoy!

The Bottom Line

Microgreens are not only visually appealing and full of flavor, they also pack a nutritional punch that might help lower your risk of several diseases. With their ease of growth and adaptability, cultivating your own microgreens can be a cost-effective way to boost your diet. Ready to give them a try in your next meal? Your taste buds and body might just thank you!