Complete guide to microgreens

Complete guide to microgreens

What Are Microgreens?

Microgreens are tiny sprouts of edible greens such as arugula, mizuna, radicchio, and kale. There are many varieties of microgreens.

Microgreens are a great way to add nutrition to your diet without having to spend much time or effort growing them. In addition, they are very versatile and can be added to salads, soups, sandwiches, wraps, and even desserts.

Microgreens are a great way to add nutrition to your diet without adding calories. The baby leaf contains high levels of vitamins and minerals, such as vitamin K, iron, calcium, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, and folate.

Fresh microgreens are nutritious and delicious additions to salads, sandwiches, soups, and other dishes. They also add color and texture to dishes. 

Microgreens are packed with nutrients and antioxidants as much as those of mature plants and mature leaves or full-sized plants. They have concentrated nutrient content. 

These seed leaves are a nutritious and delicious way to add greens for salads.

Microgreens are a type of sprouting vegetable that grows very quickly. These healthy green leaves can be eaten raw or cooked, and they add a fresh, peppery flavor to salads, sandwiches, soups, stir-fries, and other dishes.

Microgreens are a nutritious addition to your diet. They contain essential nutrients, vitamins, minerals, and fiber, and they are rich in chlorophyll, which helps boost energy levels.

How do you grow microgreens?

Grow microgreens indoors using soil blocks, coconut coir, hydroponic for microgreens, or aeroponics. Microgreens are easy to grow and require little space.

Growing microgreens requires little space, water, clean container, proper light conditions.

If you have access to a greenhouse, you can grow microgreens there. You will need to provide adequate hours of light for the plants with artificial light or fluorescent lights.

If you don’t have access to a greenhouse or outdoor garden, consider growing microgreens tray in pots on your sunny windowsill. You can have your very own microgreen garden or an organic food garden in your kitchen windowsill.

You can grow microgreens from seed. To grow microgreens, first, soak the microgreen seeds overnight. Then plant them in small shallow containers filled with potting mix. Water the plants regularly until the seed germination takes place. Water is essential for the germination process. Microgreens seeds are easily available. 

Once the seedlings sprout, give them bright direct light (ideally natural light) and water daily. The germination rates of the seeds vary. The soil should stay moist but not soggy. If the soil dries out too much, add some fresh potting mix.

 Keep the top layer of soil moist but not wet. You can use a spray bottle to mist them. Excess water will lead to the rotting of the leaves or mold growth.

Harvest the green leaves after three to four weeks, when they are about 2-3 inches tall. When the microgreens reach an appropriate size (generally before the true leaf stage) harvest them by cutting off the leaves and stem with a pair of scissors. There are the cotyledon leaves or the seeds leaves. The amount of time required for microgreens harvest depends on different species. 

Rinse the leaves under running cold water or clean water. Store the microgreens in airtight containers in the refrigerator for up to one week.

What types of microgreens are available?

There is a wide variety of microgreens available. Some are grown specifically as a salad green while others are used throughout the year. Microgreens flavor profiles include nutty flavor, fresh flavor, a hint of sweetness, peppery flavor, anise flavor, mild flavor, etc based on the greens. 

Here are some of the most common types of microgreens:

Arugula, Basil, Beetroot, Broccoli microgreens, Cabbage microgreens, Chard, Collard greens, Dandelion, Eggplant, Kale, Lettuce, Mustard Greens, Onions, Parsley, Pea shoots, Radish microgreens, Rocket, Pak Choi, Bok choy, Green Daikon radish, Spinach, Sunflower Sprouts, Swiss Chard, Watercress, Yarrow, Zucchini, Chinese cabbage, Buckwheat microgreens.


This is one of the oldest known types of microgreens. It has been cultivated since ancient Egypt, where it was called “cresses”. Cress is commonly found in Mediterranean regions. It grows quickly and is often harvested young. When eaten raw, these edible plants are crunchy and mildly peppery. 



Beets are a member of the beet family. They are mostly grown for their sweet taste. Beets are also rich in vitamins A and C. They are easy to grow and require minimal maintenance. You can eat the leaves raw or cook them into a delicious side dish.Beetroot


This is one of the most nutritious greens available. It is especially high in vitamin K, which helps keep bones healthy. Add kale to soups, salads, and sandwiches. You can also sauté it with garlic and olive oil.


Salad Greens

There are several different kinds of salad greens including arugula, radicchio, watercress, and mustard microgreens. If you want to use these greens in your salads, wash them thoroughly and drain any excess moisture.

Salad Greens


Spinach is an excellent source of iron and calcium. It is also packed full of antioxidants. Spinach microgreens are baby spinach plants that grow up to 2 inches tall and produce small leaves. The best way to harvest them is to cut off the entire plant at ground level, then wash the roots thoroughly.



Basil is a member of the mint family. It contains essential oils that give basil its distinct aroma. It also contains vitamins A and K. Basil is an excellent addition to pasta dishes, soups, stews, sauces, salads, sandwiches, pizza, and pesto.


Chives are a member of the onion family. Chives contain essential oils that give them their characteristic scent. They are also rich in minerals including magnesium, phosphorus, and potassium. Chives grow quickly and are easy to harvest. You can use chives in salads, stir-fries, and other dishes.



Parsley belongs to the carrot family. It contains essential oil compounds that give parsley its distinctive flavor. Parsley also contains vitamin A, vitamin B1, B2, C, vitamin E, and F. Parsley is great for adding flavor to soups, stews, and sauces.



Thyme is a member of the oregano family. Thyme contains volatile oils that give thyme its characteristic smell. Thyme is a natural insect repellent. It's also rich in vitamins A, B1, and B3. Thyme grows easily and is often used as part of a garden herb mix. You can add it to meats, poultry, soups, stew, vegetable dishes, salad dressings, and desserts.



Garlic is a member of the lily family. Garlic contains sulfur compounds that give garlic its pungency. These compounds help prevent bacteria from growing on garlic. Garlic is also high in vitamin B6, which promotes healthy skin, hair, nails, and bones.


Cilantro is a member of the coriander family. Cilantro has a fresh citrus taste with hints of lime and lemon. It is rich in vitamin A, vitamin B5, vitamin B6, vitamin E, folate, and iron. Cilantro is commonly used in Mexican cuisine.



Dill is a member of the parsley family. Dill contains essential oils that give it its distinctive flavor. Dill is also rich in vitamins A and B6. Dill is good for making salads.


Health Benefits of Growing Microgreens

The benefits of microgreens include: they contain high levels of vitamins and minerals, such as vitamin C, iron, calcium, magnesium, zinc, potassium, phosphorus, copper, manganese, and selenium. They also contain antioxidants, which help fight free radicals, reduce inflammation, improves heart health.

These baby greens are also known to boost immunity. Studies have shown that eating just one serving of microgreens per day may increase immune system function by 30%. They have as many nutrients as their mature counterparts.

The health benefits of growing micro greens include vitamins A, B, C, vitamin D, E, K, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, molybdenum, fluoride, and iodine. These nutrients help maintain healthy skin, hair, nails, bone health, eye health. They also provide antioxidants that protect against cancer, heart disease, and other chronic diseases.

They also provide a great source of protein, which is essential for building muscle mass. They also contain beneficial phytochemicals such as chlorophyll, which helps to protect against cancer and heart disease.

Tips to help you grow healthy microgreens:

Use a misting system to avoid over-watering.

Water the plants every day until they reach about 2 inches tall.

Make sure the soil stays slightly damp but not soggy at all times.

Don’t allow the soil to dry out completely.

Give the plants bright light and plenty of air circulation.

Store the microgreens in an open plastic bag or container in the refrigerator for 3 days.

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Extra reading 

How to grow carrots at home?

How to grow spinach in home?

Vegetable seed online

Grow greens and reap health

Herbs that you can grow at home


Happy Gardening!

Dr. Vandana K.