Microgreens are a mini version of ‘vegetable greens’ that are often grown in small containers and can be harvested after 2-3 weeks of maturity. The best part about microgreens is they are easy to grow and super healthy to consume. These ‘leafy cotyledon’ can be grown from the sprouts of lentils, herbs and spice seeds. Mostly, microgreens are consumed in raw form in soups, salads, sandwiches and other dishes.

Let’s take a look at some of the healthy microgreens that are easily available in our kitchen and can be grown in a small crate.

1. Mustard seeds

Mustard microgreens are a little sweet and spicy in taste. They can be harvested after they grow up to the length of 2-3 inches. They could be either used in raw form along with salads, smoothies, green juices or could be cooked for putting in soups and casseroles.

Days of maturity: Could be harvested after 5-8 days of maturity
Growing medium: Soil

Health benefits:

• Boost immunity
• They are rich in Vitamin A, C and K
• Good for skin as they contain a high level of antioxidants
• Consuming mustard microgreens is good for the digestive system as they help in detoxifying the liver
• They are also good for eyes and heart health

2. Chickpea

Chickpea microgreens are sweet and have a nut-like flavour. They could be harvested after they reach a height of 4 cm. They are pre-soaked in water and after that, they are put in a soil blanket to germinate. After maturing, they turn into a fresh green-coloured leafy bunch with pale green stems.

Days of maturity: They germinate very fast and can be harvested after 7-8 days
Growing medium: Soil

Health benefits:

• They are rich in iron and calcium
• Consists of essential amino acids
• They are high in protein
• Improve digestion

3. Kidney beans

Kidney bean microgreens are generally crunchy and a little bitter in taste with a juicy piney flavour. They are used in cooked form along with salads and sandwiches.

Days of maturity:12-16 days
Growing medium: Soil
Require pre-soaking: Yes

Health benefits:

• High in antioxidants and fibre
• Rich in iron and melatonin
• Contains vitamin C
• Good source of protein and folate

4. Black-eye pea seeds/ Cowpea

Cowpea microgreens come under the category of ‘Lettuce microgreens’ and are generally used for the salad base. They are rich in nutrients and are mildly sweet in taste.

Days of maturity: 16-20 days
Growing medium: Soil
Pre-soak requirement: Yes

Health benefits:

• Rich in vitamin C, E and K1
• Contains essential micro and macro-nutrients which are good for health

5. Fenugreek seeds

Fenugreek seeds are the common staple spice used in Indian dishes. And fenugreek microgreens have a lot of health benefits and are very good for the skin. Although, these microgreens are a little bitter in taste.

Days of maturity: 10-14 days
Growing medium: They can be grown in both soil and hydroponic medium

Health benefits:

• They have amazing antioxidant property
• Good for diabetes control
• Rich in protein, potassium, calcium, iron and vitamin C
• Good for heart health

6. Wheatgrass

Wheatgrass microgreens are full of nutrition and minerals. They are generally consumed in the form of juice. They are mildly sweet, bitter and grassy in taste.

Days of maturity: 7-11 days
Pre-soak requirement: No
Growing medium: Soil

Health benefits:

• Rich in vitamin A and C
• Improve digestion
• Detoxify liver
• Prevent anti-ageing
• Also, it lowers bad cholesterol level in the body

7. Moong dal/ Petite Yellow lentils

Lentil microgreens are often used in raw form as a salad base. They have a little sweet, pea-like taste.

Days of maturity: 8-10 days
Pre-soak requirement: Yes
Growing medium: Soil

Health benefits:

• Rich in fibre and protein
• Good for eyes
• Good for bone health
• Rich in vitamin A, B, C and E

8. Millet

Millet microgreens are an excellent source of Vitamin B, C and E. They are used in raw form in salads and soups. These microgreens are mild grassy in taste.

Days of maturity: 12-14 days
Pre-soak requirement: Yes
Growing medium: Soil

Health benefits:

• Rich in carbohydrate and protein
• Contains iron, calcium and magnesium
• Good for bone health

9. Fennel seeds

Generally, fennel microgreens are used for food garnishing purpose. They have a slightly sweet and liquorice taste.

Days of maturity: 9-14 days
Pre-soak requirement: No need to pre-soak the fennel seeds
Growing medium: Soil/ Hydroponic medium

Health benefits:

• Rich in vitamin C and E
• Contains potassium and fibre
• High in antioxidants

10. Coriander seeds/ Cilantro

Cilantro microgreens germinate from the sprout of coriander seeds. They are generally used for making chutney and also for garnishing purpose. They have a strong celery-like taste.

Days of maturity: 12-16 days
Pre-soak requirement: Yes
Growing medium: Soil/ Hydroponic medium

Health benefits:

• Good for eyes, bone health
• Rich in vitamin A, C and K
• Rich in iron, calcium and phosphorus

Microgreens are a wonderful way of including healthy eating in our diet. And this superfood deserves to be part of our food routine. So, let’s try and absorb the benefit of these vegetable greens.