Microgreens:

When going to the produce isle, there is a new type of green that may be starting to show up in certain stores. These greens don't look like traditional lettuce or really anything else. What is pictured above is actually a unique way of growing and harvesting vegetables called microgreens.

While some may think that they look like rabbit food, microgreens have the potential to improve everyday diets due to the fact that they provide a highly dense source of minerals and vitamins, offer unique culinary flavors, and are an easy way to start a persons journey to growing their own food.

What are microgreens...

So what exactly are microgreens, and how do they differ from other ways of growing?

To simplify the definition, microgreens are a way of growing vegetables where seeds are grown on some sort of material (soil, pulp, coco coir) for 2-4 before harvesting. Seeds are planted very close together due to the short harvest times. 

This method differs from another common method called sprouting. Sprouts are covered in another article here. Sprouts don't use a medium and are harvested after only one week. Although there is a quicker turnaround, sprouts are usually less "built up" meaning that microgreens are more hearty and easier to cook with.

On the other side of microgreens are "baby greens." These are more like traditional versions of vegetables like lettuce. This type of produce takes slightly long with a minimum of 1 month of growing, take more space to grow, and lose some of the nutrient density that microgreens have.

Nutritional benefits...

The first aspect discussed is the nutritional possibilities that microgreens. One of the most touted facts is that microgreens can be between 4-40x more nutrient dense.

This fact illustrates how microgreens can serve as a way to add many essential nutrient to one's diet. Looking at some specific types, Brassica (including broccoli) are rich in vitamin E. Lettuce varieties are rich in Vitamin A and antioxidants.

Common microgreens...

Below are 10 of the most commonly grown microgreens:

1. Sunflower

• Flavor: Nutty, crunchy, and slightly sweet.
• Use: Great in salads, wraps, or as a protein-packed snack.
• Fun Fact: High in protein, iron, and B vitamins.

2. Radish

• Flavor: Spicy and peppery, like mature radishes.
• Use: Adds a kick to tacos, sandwiches, or egg dishes.
• Fun Fact: Grows fast—ready in as little as 5–7 days.

3. Pea Shoots

• Flavor: Mild, sweet, and pea-like.
• Use: Excellent in stir-fries, salads, or spring rolls.
• Fun Fact: Rich in vitamin C, folate, and fiber.

4. Broccoli

• Flavor: Mild and slightly bitter, similar to mature broccoli.
• Use: Perfect for smoothies, sandwiches, or grain bowls.
• Fun Fact: Contains high levels of sulforaphane, a potent antioxidant.

5. Arugula

• Flavor: Bold, peppery, and spicy.
• Use: Pairs well with pizza, pasta, or cheese plates.
• Fun Fact: A favorite in Mediterranean cuisine for its punchy flavor.

6. Beet

• Flavor: Earthy and sweet, just like beets.
• Use: Beautiful garnish for its vibrant red stems and leaves.
• Fun Fact: High in folate and betalains, which support liver health.

7. Cilantro

• Flavor: Bright and citrusy (or soapy to some!).
• Use: Perfect for tacos, guacamole, and Asian dishes.
• Fun Fact: Contains detoxifying and digestive-supporting compounds.

8. Basil

• Flavor: Aromatic, sweet, and slightly spicy.
• Use: Ideal for Italian dishes, pesto, and cocktails.
• Fun Fact: Micro basil retains the fragrance of full-grown leaves.

9. Mustard

• Flavor: Sharp, spicy, and tangy.
• Use: Excellent in sandwiches, sauces, or with grilled meats.
• Fun Fact: A natural metabolism booster.

10. Kale

• Flavor: Mild and slightly earthy.
• Use: Add to smoothies, grain bowls, or soups.
• Fun Fact: Rich in vitamin K, calcium, and antioxidants.

How to grow...

Items Needed:

• Grow Tray: For a beginner, a 10x10 tray is usually enough space for two people.
• Grow Medium: This is a preference thing for users. You can use something as simple are fine potting soil or utilize premade matt material that can be made from items such as wood fibers, jute cord, or other items.
• Light or Sunny Window: A South or East facing window is enough for beginners. Adding a grow light will help increase yields.

For a great starter kit, check out our Microgreen Harvest Box series! All you need is a light or sunny space!

Microgreen Harvest Box

Steps:

1. Prepare Your Tray

• Fill your container with 1–2 inches of moist growing medium. If using mats, lay material flat to avoid seed rolling to low point.

2. Sow the Seeds

• Sprinkle seeds densely but evenly across the surface—no need to bury them. Here is a link to a seed density calculator.
• Gently press the seeds into the surface to ensure contact.

3. Mist and Cover

• Mist with water to moisten seeds. Ensure that medium is well saturated and fully moist.
• Cover the tray with a lid or another tray for 2–3 days to encourage germination. This tray creates better contact with the soil and mimics plants being covered in soil.

4. Give Them Light

• Once sprouts emerge (usually on day 4-7), remove the cover and move the tray to a bright location or under grow lights.
• Provide 12–16 hours of light per day.

5. Water Gently

• Keep the medium moist but not soggy.
• Bottom watering (adding water under the tray) is best to avoid mold.

6. Harvest Time!

• Most microgreens are ready to harvest in 7–14 days, when they’ve developed their first true leaves.
• Use clean scissors to snip just above the soil line.

Tips:

• Ensure good air circulation to prevent mold.
• Sanitize trays between uses.
• Experiment with different seed varieties for flavor and nutrition diversity.

Sustainability...

Another key aspect of microgreen productions is the sustainability of microgreens. With each 10"x20" tray producing about 1 lb depending on variety, production capacity can quickly be scaled to meet individual or community needs.

The grow process for microgreens also lends to its sustainability. Growing in a controlled environment allows for precise use of water and nutrients. As well, grow mediums can be reused or composted. 

To leave things off...

Microgreens are versatile, nutritious, and flavorful. This combination creates the perfect conditions for users to start their growing journey. 

If they sounds like something you're interested in, Seeded would love to help you get started! Check out or grow kits or feel free to reach out with any questions you may have. We hope that you learned a thing or two and are influenced to start growing yourself!