You’ve probably seen microgreens at your local farmer’s market or farm-to-table restaurant. These small green plants resemble bean sprouts and are also full of nutrients. Growing microgreens at home is really easy and offers many health benefits!
What are microgreens?
Microgreens are miniature plants of greens, herbs, or other vegetables. Like sprouts, they are a concentrated source of nutrients and, thanks to their rapid growth, are rich in beneficial enzymes. While sprouts grow and germinate without soil, microgreens rely on soil or another growing medium.
Microgreens are popular in high-end restaurants for their unique taste and presentation. You don’t have to go to a fancy restaurant to eat microgreens! My local health food store sells these, but I will often grow my own microgreens because they are much cheaper.
Simple to grow, you can easily have fresh plants in your kitchen all year round. One downside to sprouts is that they grow in the air rather than soil, so there is a chance for bacteria to grow (although this is rare). Microgreens are about eating the stems and leaves rather than the seeds and roots.
Are microgreens good for you?
In short, yes. Studies have shown that microgreens contain 4 to 40 percent more micronutrients than mature herbs and vegetables. The benefits of microgreens include getting the fiber, minerals, and vitamins your cells need to thrive. And the benefits of microgreens don’t end there. You’ll also find antioxidants that fight damage caused by free radicals.
Types of Microgreens to Grow
The most commonly used plants for growing microgreens are:
- lettuce
- Kale
- spinach
- radish
- bit
- watercress
- hub
- greens
- cabbage
- mustard
- teeth
- sunflower
- buckwheat
- clover
- kohlrabi
- pea
You can technically use any edible plant that is completely edible (root to leaf), but the plants above are the most common and the most delicious. If you’re looking for the best microgreens for beginners, broccoli and radishes stand out.
Can I grow microgreens in potting soil?
Yes, potting soil works well with microgreens, but it can get a little messy. I prefer organic potting soil to avoid unwanted pesticide residues. Potting soil usually has some fertilizer mixed in for faster growing times. When cutting microgreens, be careful not to collect dust with them.
Another option is the coconut palm tree or coco palm tree. Made from fibrous coconut husk, it can withstand up to 10 times its weight in water and is naturally resistant to mold and mildew. It doesn’t have a lot of nutrients, so you can mix in a little fertilizer or use a 50/50 mix of soil and coco.
If you want to grow microgreens at home without soil (hydroponics), hemp mats are a good choice. You can use hemp mats to grow microgreens in water and sow microgreen seeds directly on top. This tutorial focuses on growing seeds in soil (which can deliver more nutrients).
How to Grow Microgreens in Mason Jars
You can grow sprouts in jars, but you can also grow microgreens that way. Follow the steps below, but use a wide-mouth bottle instead of a shallow container. The downside to using jars is that, depending on the size of the jar, you may not get as many vegetables and they may be more difficult to harvest.
How to Grow Microgreens in Trays
This is my preferred method. All you need is a shallow, sturdy tray. Some people use plastic microgreen trays, but you can also use glass or compostable trays.
Here’s how to grow your own microgreens!
What you need to grow microgreens at home
How to grow microgreens:
- Find a south-facing window that gets plenty of sunlight, or install a grow light. I find that grow lights installed under kitchen cabinets work perfectly for growing vegetables on the counter if you have the space. It can be easily grown outdoors during the warmer months.
- Place 1 inch of organic potting mix in the bottom of a shallow tray or pot. You can also use a 50:50 mix of soil and cocoa beans. Spread the soil evenly.
- Sow the seeds evenly and thickly over the soil surface.
- Cover the seeds with a thin layer of soil and sprinkle clean, filtered water over the surface. I use a glass spray bottle.
- If using, place on a warming mat and place under a grow light or near a sunny window.
- While you wait for the seeds to germinate, mist the seeds a few times a day to keep the soil evenly moist. You can also place a small fan to provide a gentle breeze, suppress mold and encourage growth.
- Green vegetables can usually be harvested in 2 to 4 weeks, depending on the type of seed used.
- To grow other crops, remove the roots and replant, or dump the entire tray in compost, fill with more soil mixture, and replant. When you dump out the compost, some straggler seeds usually volunteer to produce their own crops a few weeks later.
- Cut the microgreens just above the soil with kitchen shears. Store in the refrigerator and rinse immediately before use.
Tip: Soaking seeds overnight will speed up sprouting time, but will make them more difficult to sow.
If you plant seeds, you can sow more seeds than will grow to full size. They only grow an inch or two tall, so you’ll want to harvest as many as you can from each tray.
Solve common microgreen growing problems
My seeds won’t sprout – There may not be enough light or the temperature may not be appropriate. Microgreens are versatile, but the ideal soil temperature for seed germination is 60-75 degrees. The air around the soil should ideally be between 60 and 70 degrees. Microgreens take 7 to 21 days to be ready to harvest. Or the seeds may be too old to germinate.
Why are sprouts fuzzy? – Seed roots are often cloudy in nature. This does not necessarily mean mold. If it’s sticky and doesn’t wash off and grows on vegetables, it’s mold.
There is mold growing in the soil – If you have a mold problem, it may be due to too much water or drainage issues. Microgreen trays also require good airflow to inhibit mold growth. Mixing cocoa beans into your potting soil can also help improve drainage.
Do you need grow lights? – It’s not absolutely necessary, but it can be helpful, especially on dark winter days. If you don’t have plant lights, choose a sunny windowsill.
My microgreens are so tall they’re falling over. – If you use a light source that is too high or low quality for your microgreens, your microgreens may become “leggy.” The stems must extend too high for the plant to reach the growing light.
Do microgreens regrow after cutting?
Certain seeds may give a small yield after harvest, but not much. It is best to compost the soil medium after harvesting and starting anew. Experts generally recommend not reusing the same soil for microgreens because of disease risk and low yields. However, if you have a compost pile in your backyard, you can add some of the finished compost to your fine green soil mix.
How to Eat Microgreens
You don’t need a special microgreens recipe to use them. Goes well on all types of salads and most dishes. Try it on grain-free eggs benedict, burger bowls or soup garnishes. Microgreens go well with almost any delicious dish!
Have you ever tried growing herbs or plants indoors? What is your favorite way to use microgreens? Let us know by leaving a comment!
