Microgreens are the seedlings of pulses, vegetables and herbs. Sprouts are newly germinated seeds that people harvest just as the seed begins to grow and before their leaves develop. Conversely, microgreens grow from sprouts, and they have leaves. Microgreens are considered baby plants, falling somewhere between a sprout and baby green.
They are an emerging type of specialty vegetable that people can buy from shops or grow at home from the seeds of vegetables, herbs, or grains. People can grow microgreens from any herb or vegetable. The flavor will depend on the plant. Microgreens are used as a functional food, which means that they can provide key nutrients in a practical way.
Microgreens can be grown from many different types of seeds. The most popular varieties are produced using seeds from the following plant families:
Microgreens offer SEVERAL BENEFITS as an addition to the diet.
- Microgreens are packed with nutrients. Many fresh plant products provide vitamins, minerals, and fiber. These nutrients can help with:
– preventing a range of diseases like reducing risk of heart diseases, lowering risk of cancer,
– improves eyesight, reduces constipation, etc.
– weight management
– boosting both mental and physical health and well-being.
– power packed with antioxidants that help the body eliminate unstable waste molecules known as free radicals.
- Most varieties tend to be rich in potassium, iron, zinc, magnesium and copper. Their nutrient content is concentrated, which means that they often contain higher vitamin, mineral and antioxidant levels than the same quantity of mature greens.
- Microgreens can also boost colour, enhance flavor, and add texture to any dish.
- Microgreens can play a role in both sweet and savory dishes.
Microgreens can be used in following ways-
- As a garnish for salads, stir fried vegetables, flatbreads, or pizzas, sandwiches and wraps.
- Microgreens may also be blended into smoothies or juiced. Wheat grass juice is a popular example of a juiced microgreen.
- As an alternative to lettuce in tacos or a burger or sandwich.
- Another option is to use them as garnishes on soups, curries and other warm dishes.
- Herb microgreens can also add flavor to sweet dishes. People can sprinkle a pinch of mint, for example, on a fruit based mousse or on strawberries with yogurt.
- They can be eaten raw, combine a few types of microgreens together like arugula, pea shoots, sunflowers, and beets and you have a colorful and a tasty nutritious salad.
- 1 cup of mixed microgreens (e.g. beetroot, radish, basil, parsley, coriander/cilantro, sunflower, red cabbage, kale, broccoli or pea sprouts)
- 1 handful spinach leaves (washed and dried)
- 1 medium cucumber, sliced thinly
- ½ finely chopped capsicum
- 7-8 olives
- 5-6 cherry tomatoes
- 1 small carrot, grated
- 1 tspn olive oil
- 1 tblspn vinegar (apple cider) or freshly squeezed lime juice
- 1 tspn honey
- salt to taste
- 1/2 tspn chilli flakes
- In a bowl, add grated carrot then top with spinach and mixed microgreens, capsicum, olives and jalapenos.
- Layer the cucumber and cherry tomatoes around the bowl.
- For the dressing, add all ingredients in a jar and shake well. Pour over salad just before serving.
Avocado Hummus Toast with Microgreens
- 2 slices of whole wheat bread
- 1/2 avocado
- 1/4 cup hummus
- 1 tbsp tomato paste
- 1/2 cup microgreens of your choice
- chilli flakes to sprinkle
- crushed black pepper to taste
- salt to taste
- Toast bread.
- Spread hummus evenly on both the slices of bread.
- Top with avocado slices, tomato paste and microgreens, sprinkle chilli flakes, crushed black pepper, salt to taste and serve.
Microgreens Nutri smoothie
- 100 gms dudhi
- 25 gms ginger
- 50 gms mint leaves
- 50 gms microgreens
- 1 tspn cumin powder
- 1 tspn black pepper
- A pinch of black salt
How to Prepare:
Combine all ingredients in a blender. Blend until smooth. Serve.
Shredded Zucchini Quinoa Pulav with Microgreens
- 2 cups water
- 1 cup quinoa, rinsed well, drained
- 1/4 teaspoon sea salt
- 4-5 cloves garlic cloves (chopped finely))
- 2 green chillies (finely chopped)
- 1 medium zucchini, trimmed and grated/shredded
- ¼ cup black olives, finely chopped
- 2 tsp oil
- A few handfuls of microgreens, washed and dried
- ¼ cup pumpkin seeds, roasted
- Freshly ground pepper to taste
- Rinse the quinoa until the water runs clear and drain.
- Combine the drained quinoa with the 2 cups of water and salt in a heavy medium-sized saucepan.
- Bring to a boil, then reduce heat and cover and simmer for about 15 minutes or until done.
- Take saucepan, heat oil and add garlic, green chillies, add the shredded zucchini, chopped black olives and cooked quinoa add microgreens and salt to taste. Mix well.
- Sprinkle with the toasted pumpkin seeds.
- Season with freshly ground black pepper.