Microgreens have soared in popularity among health enthusiasts and gourmet chefs alike due to their dense nutritional profiles and intense flavors. Despite their small size, these young seedlings of edible vegetables and herbs pack a punch far above their weight in terms of health benefits and culinary versatility. Here’s an in-depth look at twelve popular types of microgreens, how to grow them, and their unique flavors and health benefits.
Radish Microgreens
Radish microgreens are quick and easy to grow, taking about 4-6 days to germinate and another few days to be ready for harvest. They add a spicy kick to salads, sandwiches, and Asian dishes. Rich in vitamins A, B, C, E, and K, radish microgreens also provide essential minerals like iron, magnesium, and zinc, promoting a healthy immune system.
Sunflower Microgreens
Sunflower microgreens are known for their crunchy texture and nutty flavor, making them a favorite in mixed green salads. They require a bit more effort in terms of soaking the seeds beforehand but grow quickly within about a week. Sunflower microgreens are high in protein, essential fatty acids, and vitamins B and E, supporting heart health and skin vitality.
Arugula Microgreens
Arugula microgreens bring a peppery, slightly tart flavor to dishes, much like their mature form. They typically take 5-7 days to harvest and thrive in cooler conditions. Arugula microgreens are a great source of calcium, iron, potassium, and vitamins C, K, and A, aiding in bone health and overall wellness.
Wheatgrass
Wheatgrass is one of the most nutrient-dense microgreens you can grow. It is best consumed juiced to take advantage of its high levels of chlorophyll, which can detoxify the body. Wheatgrass also packs a hearty dose of vitamins A, C, E, and B-complex, making it an excellent support for immune health.
Broccoli Microgreens
Broccoli microgreens are heralded for their high levels of sulforaphane, a compound noted for its cancer-fighting abilities. These microgreens have a mild, slightly bitter flavor and are ready to harvest in about 7-10 days. They are packed with vitamins A, C, and K, and minerals like calcium and magnesium.
Cabbage Microgreens
Cabbage microgreens, particularly the red cabbage variety, are not only visually appealing but also nutrient-rich. They have a mild, cabbage-like flavor and are a powerhouse of vitamins C and K, which are essential for bone health and blood clotting. Like broccoli, they also contain high levels of the antioxidant sulforaphane.
Cauliflower Microgreens
Cauliflower microgreens grow quickly and have a fresh, slightly peppery flavor. They are harvested within 5-7 days and are high in vitamins C and K, as well as fiber which helps in digestion and maintaining a healthy gut.
Kale Microgreens
Kale microgreens are a superfood, rich in antioxidants, vitamins A, C, K, and minerals like iron and calcium. They add a mild, sweet flavor to any dish and are ready for harvest in about 7-10 days. Regular consumption can help improve skin health and enhance bone density.
Lettuce Microgreens
Lettuce microgreens can vary in flavor but generally have a delicate, mild taste similar to mature lettuce heads. They grow fast and can be harvested within two weeks, adding freshness and crunch to sandwiches and burgers.
Kohlrabi Microgreens
Kohlrabi microgreens have a mild, slightly sweet flavor and are ready to harvest within 5-7 days. They are rich in vitamins C and A, which boost the immune system and improve eye health, respectively.
Mustard Microgreens
Mustard microgreens bring a spicy, peppery punch to dishes and are typically ready to harvest in just under a week. They are loaded with antioxidants, vitamins A, C, E, and K, and can elevate the flavor profile of both cold and hot dishes.
Clover Microgreens
Clover microgreens are soft with a mild flavor, making them a great base for any microgreen salad. They grow quickly and contain isoflavones, which are beneficial in reducing symptoms of menopause and in fighting osteoporosis.
Conclusion there are many types of microgreens to choose from
Growing microgreens is an accessible gardening venture that can be done indoors with minimal space and effort. Each type of microgreen offers unique flavors and health benefits, making them an excellent addition to a variety of dishes. Whether you’re a gourmet chef or simply looking to boost your diet with fresh, nutrient-packed greens, microgreens provide an array of options to enhance your culinary creations and support your health.