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10 Microgreens to Add Your Meals

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Emma Gallagher is a Brit living in North Carolina. She grows organic gardens and... Read More

There is a whole world of microgreens out there for you to explore. They are easy to come by at farmer’s markets and grocery stores and, even more excitingly, easy to grow. They are simple and versatile to use, and they are definitely worthwhile.

Source: Daisy Creek Farms with Jag Singh/Youtube

Not to be confused with sprouts, which are simply seeds that have just germinated, microgreens are tiny little plants that have reached about three inches in height and usually have only their first two to four leaves. Picture bigger than a sprout but smaller than a baby green, and you will be about there.

Despite the tiny nature of these little veggies, microgreens pack a nutritional punch and are often more nutritious than their adult counterparts. Research shows that most microgreens varieties hold four to six times the nutrient value of the same plant in adult form.

It’s fair to say that a big bowl of microgreens isn’t necessarily going to replace a huge hearty salad full of flavors and fiber, but microgreens should be enjoyed on your plate as much as possible for those extra vitamin-powered punches.

Have a look at these ten commonly used microgreens that you can grow for yourself and enjoy in your meals and snacks.

1. Sunflowers

Source: Donny Greens/Youtube

Sunflower microgreens have a lovely crisp texture and usually have a little more substance than some of the smaller greens. They come with a delightfully nutty flavor.

Sunflower microgreens contain vitamins A, B, D, and E, and also contain significant amounts of beta-Caretone, lutein, calcium, iron, magnesium, potassium, and phosphorus.

2. Radish

Source: Daisy Creek Farms with Jag Singh/Youtube

Much like the delicious radish root that we enjoy in salads, radish microgreens have a hot and peppery flavor. Radish microgreens are high in vitamins A, B, C, E, and K, and are a great source of plant-based fiber.

If you are growing your own radish microgreens, you can enjoy a harvest after just one week. They grow incredibly quickly.

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3. Arugula

Source: Epic Gardening/Youtube

Arugula microgreens share the same better and peppery taste as their adult version. They are packed with vitamin C, A, K and are a good source of copper.

Arugula seeds are also quick to germinate which means you can be munching on these microgreens relatively quickly.

4. Broccoli

Source: Daisy Creek Farms with Jag Singh/Youtube

Broccoli microgreens have a milder flavor than the adult vegetable but can still be a little bitter. This bitterness comes from a compound called sulforaphane which is thought to fight cancerous cells. As well as this, these mighty little greens contain vitamins A, C, and K.

Here’s another seed that germinates quickly, so you can have a pile of greens on your plate in about a week.

5. Beets

Source: True Leaf Market/Youtube

Beets can be a bit of an acquired taste. Not everyone enjoys that deep earthy flavor. If that is the case for you, eating beet microgreens is a great compromise. The microgreens are not nearly as earthy and actually have a nice sweet taste.

They are rich in fiber, iron, nitrate, folic acid and contain significant amounts of vitamins K, C, and E.

6. Kale

Source: Epic Gardening/Youtube

Kale is quite rightly touted as a superfood, but it’s not to everyone’s liking. Sure, it can be a tough at times and perhaps a little bitter for some. Well, no more excuses. Kale microgreens have a much milder taste while still providing you with an incredible nutrient boost.

Considered one of the most nutrient-dense foods around, it is packed with vitamins A, C, K1, and B6.

7. Chia

Source: NewMoore/Youtube

The chia seed is known for its impressive protein content. Similarly, the chia microgreen is a great way to add some green protein to your meal. These little greens have a great crunchy texture and are a little bitter. They are high in calcium, fiber, and antioxidants.

8. Alfalfa

Source: Fundit Magazine/Youtube

This is quite a commonly known little green and shows up in wrapped sandwiches and on salads. Alfalfa microgreens have a lovely mild flavor and provide you with vitamins C and K.

They are very easy to sprout at home and don’t even require any soil.

9. Amaranth

Source: On The Grow/Youtube

Amaranth seeds are also enjoyed as a wonderful plant-based protein source. This means you get high-protein microgreens, too. To add to that, they are high in vitamins A, B, C, and E and are also rich in iron, copper, calcium, magnesium, zinc, and manganese.

If you grow amaranth greens for yourself, you can expect a harvest in about two weeks.

10. Mustard

Source: Khang Starr/Youtube

If you love the nose-clearing peppery taste of mustard greens, you will love the spicy micro version, too. Mustard microgreens are rich in vitamins A, B6, C, E, and K and are an excellent fiber source.

They are really easy to grow for yourself, and you’ll have a harvest in 8-12 days.

Soups, Salads, and Sandwiches

With all of this nutritional wonder, microgreens deserve so much more than being used as an uninspiring garnish that gets left on the side of the plate. Enjoy these greens in abundance. Savor the variety of flavors, their crispy crunch, and juiciness on all kinds of dishes, and make them the star of the show.

Fill spring and ‘egg’ rolls with handfuls of microgreens, or enjoy them on top of a plump slice of avocado toast. Pile them high atop a spicy bowl of soup or pack them into a fat sandwich. Anytime you want to add a little pep without compromising on nutrition, opt for a generous helping of microgreens.