Microgreens: definition, types & uses

Microgreens are great for greenifying your windowsill and also have plenty of uses in the kitchen. But what exactly are microgreens and which plant species can be grown as microgreens?

Microgreens are a type of superfood from America that are great for those of us who are new to gardening, but can also be used to spice up the dishes of gardening professionals. The advantages of microgreens are that they are quite cheap and do not take very long to grow. That said, it is important to mention that microgreens should be enjoyed as part of a healthy, balanced diet. Read on to find out which herb and vegetable plants are suitable for growing as microgreens and how you can use them in your kitchen.

What are microgreens?

The term “microgreens” refers to very young vegetable and herb plants that are suitable for consumption. This means that instead of waiting to use the fruit or the fully-grown leafy greens, you simply harvest and consume the young plants after only one to two weeks. Growing microgreens is easy even for gardening novices and can be done on any bright windowsill.

What is the difference between microgreens and sprouts? Seeds that are beginning to germinate are commonly known as sprouts. At this stage, the cotyledons are already visible, but not yet fully developed. Microgreens, on the other hand, are slightly older and already have distinctive cotyledons and sometimes even some true leaves. In contrast to sprouts, microgreens are cut off just above the substrate surface. Sprouts, on the other hand, are not grown in substrate and are used whole.

Types of microgreens: which plants and seeds are suitable?

Generally speaking, all crops, including herb and vegetable plants, can be grown and eaten as microgreens or micro herbs, as long as the leafy greens are edible. Nightshade plants such as tomatoes (Solanum lycopersicum), aubergines (Solanum melongena) or potatoes (Solanum tuberosum) are not suitable for growing as microgreens because their leafy greens contain solanine, a substance that is toxic to humans.

Tip: It is better to use organic seeds for growing microgreens, as conventional seeds are often treated with chemicals to prolong their shelf life.

Most of us are probably familiar with the best-known microgreen, namely the fast-growing garden cress (Lepidium sativum). Aside from garden cress, there are numerous plants that you can use to grow your own microgreens and micro herbs. Here are just some of the plants you can use to grow different types of microgreens:

Herbs:

• Dock (Rumex)
• Anise (Pimpinella anisum)
• Basil (Ocimum basilicum)
• Dill (Anethum graveolens)
• Garden orache (Atriplex hortensis)
• Chervil (Anthriscus cerefolium)
• Coriander (Coriandrum sativum)
• Mint (Mentha)
• Parsley (Petroselinum crispum)
• Lemon balm (Melissa officinalis)

Vegetables:

• Cauliflower (Brassica oleracea var. botrytis)
• Broccoli (Brassica oleracea var. italica)
• Beans (Phaseolus vulgaris)
• Peas (Pisum sativum)
• Leafy goosefoot (Blitum virgatum)
• Fennel (Foeniculum vulgare)
• Spring onion (Allium fistulosum)
• Carrot (Daucus carota subsp. sativus)
• Chard (Beta vulgaris subsp. vulgaris)
• Pak Choi (Brassica rapa subsp. chinensis)
• Radish (Raphanus sativus var. sativus)
• Beetroot (Beta vulgaris)
• Red cabbage (Brassica oleracea convar. capitata var. rubra)
• Rocket (Eruca sativa)
• Celery (Apium graveolens var. dulce)

Other:

• Amaranth (Amaranthaceae)
• Buckwheat (Fagopyrum)
• Mustard (Sinapis alba)
• Sunflowers (Helianthus annuus)
• Wheat (Triticum)

The following plants are not suitable for growing as microgreens:

• Tomatoes (Solanum lycopersicum)
• Potatoes (Solanum tuberosum)
• Aubergines (Solanum melongena)
• Sweet peppers (Capsicum)

Are microgreens good for you?

Herbs and especially vegetables are generally considered healthy foods. And size does not play a role here. In fact, a higher density of secondary plant compounds, nutrients and vitamins has been found in microgreens compared to their mature counterparts. However, in order to reap the health benefits of microgreens, you would need to consume a fair few of them. But since they have a very strong flavour, they are often only used in small quantities as a garnish or to add a little bit of spice. Apart from that, microgreens also lack the high fibre content that fully-grown vegetables have which is invaluable for our digestion.

Conclusion: Although microgreens are certainly healthy, this supposed superfood should not be thought of as a miracle food or cure-all. We should also keep in mind that it is a wasteful luxury to consume only the tiny young plants with such a low satiety value, when the same seed could become a whole plant that offers significantly more nutritional value for us overall.

Using microgreens in the kitchen

Microgreen are best eaten raw as this is when they contain the most nutrients. However, microgreens can taste quite intense, so they are not ideal as a stand-alone raw food. In upscale restaurants, they are often used to garnish salads or soups. These young plants also taste delicious on bread with butter or spreads, or as an additive to herb curd or cream cheese variations. Microgreens also pack quite a punch in smoothies.

Once microgreens are ready to harvest, it is best to use them quickly, as they can begin to wilt or rot quite quickly. Unfortunately, microgreens are not suitable for freezing as they would lose some of their nutrients in addition to their crunchy texture.

Caution: Microgreens require a certain level of moisture to grow and with moisture comes the possibility of mould. If you notice mould on your microgreens, dispose of them straight away and do not eat them.

Fenugreek (Trigonella foenum-graecum) can also be grown as a microgreen and has many great health benefits. In addition to eating it raw, you can also make fenugreek tea or add fenugreek oil to your salads, for instance.