How to Grow Microgreens and The Benefits of Microgreens

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Last Updated on April 22, 2024 by Paul Clayton

How to Grow Microgreens and The Benefits of Microgreens

Microgreens, the young seedlings of edible vegetables and herbs, have gained popularity recently for their nutritional benefits and culinary versatility. Understanding how to grow microgreens and the benefits that come along with it can be a game-changer for both your health and your palate.

• Select Suitable Seeds: Choose seeds ideal for microgreen cultivation.
• Prepare Growing Medium: Use potting soil or hydroponic mats for optimal growth.
• Sow Densely: Distribute seeds densely over the growing medium for a thick yield.
• Ensure Light and Water: Place trays in a well-lit spot for growth.
• Harvest Timely: Microgreens can be harvested within 1-3 weeks after sowing. 

As more people tap into their natural side, organic living and cultivating one’s food is a growing trend. Whether you’re a full-blown “crunchy” parent or a health-seeking foodie, learning about microgreens is essential.

They’re the key to receiving all the nutrients we need with just a few bites. Keep reading to discover what microgreens are, why they’re great, and how you can use them to make money.

Understanding Microgreens

• What are microgreens?

Before you can become a full-blown microgreen gardener, you must know what these plants are. The word “micro” here tells us everything we need to know.

Microgreens are young seedlings of edible vegetables and herbs that don’t take weeks or months to grow. They can be harvested and eaten within a week or two.

These mini versions of our favorite herbs and veggies usually only grow a few inches and come in many varieties.

While microgreens were initially limited to garnishing the entrees of fancy restaurants, their use has expanded dramatically since their cultivation in the ‘80s. 

• What are the health benefits of microgreens?

So, what can we gain from consuming these little veggies and herbs? Microgreens are believed to help with several physical ailments and conditions.

For example, they’re a rich source of polyphenols, a class of antioxidants linked to a lower risk of heart disease. Animal studies show that microgreens can potentially lower triglycerides and “bad” LDL cholesterol levels. 

Those suffering from or at risk of Alzheimer’s should try out microgreens. Antioxidant-rich foods, like those containing high amounts of polyphenols (i.e., microgreens), may be linked to a lower disease risk.

For those with diabetes, antioxidants present in microgreens may help reduce the type of stress that can prevent sugar from properly entering cells.

In lab studies, fenugreek microgreens enhanced cellular uptake by up to 44%. Consuming polyphenol-rich foods may also lower the risk of various types of cancer.

While more studies are still needed before solid conclusions can be made, this research is up-and-coming for the potential of microgreens! 

• How many microgreens are there?

Just like the grocery store has a vast veggie department, and your kitchen contains enough herbs to bring a cabinet to combustion, there are tons of microgreens to choose from.

You can grow and consume up to 87 varieties! Each microgreen has a different flavor and texture that can be used uniquely for its delicious and nutritious value.

Some common examples of these tiny greens are arugula, basil, and cilantro microgreens. 

This video has been included to clarify the topic. Credit goes to Garden Answer

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• Can you buy microgreens at the grocery store?

Microgreens have risen in popularity over the years, becoming more readily available to consumers. Many common businesses, like sandwich chains and grocery stores, sell many types of them.

You can find many microgreens for sale in any grocery store or at local farmers’ markets if that’s more your style.

It should be noted, though, that not every store will have all 87 varieties of tiny green goodness. If you don’t know where to buy the microgreens you’re looking for, consider shopping online or growing them at home.

Microgreens vs. Sprouts

• Are microgreens similar to sprouts?

If you’re used to adding crunchy sprouts to stir-fry and sandwiches, will microgreens produce the same effect? Although they’re not the same, they share some key characteristics.

First, microgreens and sprouts are both grown using the same seeds. And just like pretty much every other plant, the sprouting seeds will need water to kickstart growth. 

Neither of these crops is immune to poor gardening techniques. If grown incorrectly, they’re both susceptible to molding. Luckily, you can pre-soak seeds before planting to encourage the growth of microgreens and sprouts.

Whether your home resembles an indoor greenhouse or makes the neighbors green with plant envy from the outside, both plants will thrive.

They’re able to flourish in outdoor and indoor environments! Microgreens and sprouts are both ideal sources of nutrients for those on a low FODMAP diet or anyone looking to live on the organic side. 

• Are microgreens safer than sprouts?

No one can blame you for questioning the safety of each new food you’re introduced to. Who wouldn’t want to avoid sickness or an allergic reaction if possible? That’s why it’s essential to understand how microgreens are cultivated safely.

Generally, microgreens’ growing environment is flat-out safer than sprouts because the growing process allows for more ventilation, sunlight, and less chance for bacteria to take hold.

This is not to say sprouts are unsafe for consumption; however, they can be more challenging to cultivate healthily and organically. 

• Which is better, microgreens or sprouts?

Since they have so much in common, it might be hard to decide whether to plan for a sprout or microgreen garden.

Ultimately, that decision will depend on the taste, texture, and food prep you’re going for with the fresh produce. Usually, microgreens tend to contain more nutrients than sprouts. They pack a massive nourishment punch for their small size.

Vitamins vary among microgreens, with red cabbage and daikon containing massive amounts of Vitamin C and E. Cilantro microgreens, on the other hand, are loaded with carotene.

A typical microgreen can contain a staggering 40x the nutritional value of its mature, full-grown plant self! 

When it comes to sprouts, they’re packed with fiber, protein, and enzymes. Depending on the type you consume, they can be loaded with carotene, niacin, and vitamins B and C.

That said, though, the only nutrients from the sprout are from its seed. Sprouts don’t develop enough to form more nourishing qualities. 

Growing and cultivating these plants can be a tricky task. Microgreens have more growth options than sprouts. You can plant them directly outdoors in soil, indoors, or with only water. Sprouts, on the other hand, can only be grown hydroponically.

This means they are required to grow in only water. While this method can save money on supplies, hydroponic microgreens are more susceptible to mold. 

It should also be noted that it can be easier to get creative in the kitchen with microgreens. Sprouts have a mild taste and are generally just used for their crunch factor, while microgreens have more flavor and versatility.

They bring crunch to sandwiches, flavor and variety to leafy microgreens salads, and a sneaky dose of vitamins to top your favorite pizza or pasta.

Additionally, try blending them into smoothies, tossing them into stir-fries, rolling them into wraps, or stirring them into soups. There’s no better way to make a meal fun while keeping it healthy.

This video has been included to clarify the topic. Credit goes to Epic Gardening

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Types of Microgreens 

• What is the healthiest microgreen?

By now, we’ve established that all microgreens are healthy, but which one has the greatest nutritional value? Broccoli is one of the healthiest microgreens.

Broccoli is the king of nourishment, containing 550% of daily cumulative nutrients. It is packed with vitamins A, B, C, and K, as well as significant amounts of phosphorus, iron, and magnesium.

But it doesn’t stop there! Broccoli has one of the highest antioxidant capacity levels of all the veggie microgreens. If you’re looking for the ultimate health food, broccoli microgreens might be your new best friend. 

• Which microgreens smell best?

One of the critical characteristics of microgreens is their unique scent and flavor. While the best microgreens scent can only be determined by your nostrils, many people love arugula microgreens.

They have a pungent aroma that appeals to many people’s senses. If your plants smell icky, they’re likely going bad. Some veggies smell a bit funky, but they shouldn’t be foul. 

• Can you eat mustard microgreens?

Absolutely! And you totally should. Just give them a quick wash before consuming, and fresh mustard microgreens would be fantastic as herbs with sandwiches, salad, and several Indian dishes.

Instead of ruining a white tee next time you dress a hot dog, throw some mustard microgreens on the frank instead. The keynotes of flavor are spicy, hot, and, you guessed it, a mustardy flavor. 

• How do you use cilantro microgreens?

Cilantro microgreens are some of the most beloved mini herbs. You can use them to enhance just about any dish. If they’re nice and fresh, every foodie will love the added cilantro spice.

They’re a delicious addition to sauces, dips, and salsas.

Asian, Caribbean, Indian, and Mexican cuisines also use these microgreens to enhance their authentic flavors. Cilantro microgreens are recommended for any adventurous eater!

• What do arugula microgreens taste like?

We know they’re coined for a delightful scent, but what flavors can you expect from arugula microgreens? As far as their texture, they have a crisp, tender, and succulent consistency.

Their taste is rather mild compared to that of the mature herb, containing a sweet yet tangy flavor amid peppery, earthy, and nutty undertones. They’re recommended for adding to soups, pasta, salads, or as a bed of greens under roasted meats and seafood. 

• What are the health benefits of amaranth microgreens?

Amaranth microgreens are packed with health benefits and nutritional value. They’re an antioxidant, aiding in digestion and boosting the immune system.

These microgreens can be superheroes for diseases, protecting against osteoporosis, treating cardiovascular disease, and aiding in cancer treatment.

They also help metabolize fatty acids into energy. Consuming these microgreens could save you a trip to the hair salon; they even decrease hair loss and greying.

Amaranth are famous microgreens for feeling great from the inside and out! 

• What are radish microgreens good for?

If radish microgreens are on your grow list, let’s review some of their incredible benefits! First, they contain vitamin B6 and folate, which help improve the cardiovascular system.

Similar to other microgreens, they can be potent anti-cancer and diabetes-fighting foods.

Radish microgreens also assist in controlling Alzheimer’s disease. On a more aesthetic level, they can help with weight loss and clear, glowing skin.

You’ll love feeling your health improve with each peppery, radish bite. 

Growing Microgreens

• Is it cheaper to grow or buy microgreens?

Perhaps you’re looking to bring the grocery store’s nutrients into your home. Let’s compare the cost of growing microgreens to purchasing them.

At typical stores, microgreens cost around $5 per two-ounce pack, up to $2.50 for just an ounce of greens.

Growing at home costs about 10x less. Before factoring in your valuable time, cultivating microgreens at home will usually cost $0.20 per ounce. 

Growing microgreens at first will require an up-front investment, but it’ll be worth it in the long run. You can get started for under $100! Each tray of microgreens will typically cost around $2-3, yielding around 10oz of plants.

If you want to make a more significant investment with more tools and supplies for growing, consider microgreens kits.

Microgreens Growing Kit with Self-Watering Microgreen Growing Trays

Microgreen growing kits will help speed up the process and lessen the hard work required. Luckily, there are some hacks to help cut costs even more. 

• What is the cheapest way to grow microgreens?

Microgreen seeds and soil are the most critical elements to invest in when cultivating a garden. Spend the majority of your budget on high-quality soil and seeds.

From there, you can improvise the rest with what you already have and look for second-hand deals for gardening supplies. Instead of purchasing a fancy, expensive grow light, use the sunlight or an existing lamp to shine on the plant.

Burlap is the least expensive growing medium —only $0.25 per tray! However, it should be noted that burlap can be a difficult medium to use, so it might take some time to master.

It’s a woven fabric made from a jute plant, also used to make ropes, nets, and other products. Remember that you can always start with a simple grow set-up and expand on it as your budget permits.

• What equipment do I need for microgreens?

Once you’re past the improvisation period and ready to invest in quality equipment, a few things will help microgreens grow tremendously.

First, as previously mentioned, a growing medium will be necessary for these plants. Soil or soilless mixes can be the best for microgreens because any potting mix that includes compost or soil can increase the risk of soilborne disease.

In addition to soil or soilless mix, other types of growing media, like foam sheets or woven textiles, are also available on the market. 

Another essential growing supply for these bundles of green goodness is microgreen trays. Microgreens are often sown into standard 1020 flats or 20-row seed flats filled with light, sterile mixes to a depth of one to two inches.

Tray covers can also help promote growth by covering the seeds after sowing.

These covers include paper towels, domed lids, white plastic trays, and vermiculite. Fancy materials aren’t necessary; as long as the plant can be covered, you’re good to go. 

An optional yet beneficial tool for promoting the growth of microgreens is heat mats. They’re available in various materials and sizes, with timer and monitoring features, helping to provide consistent root-zone temperatures.

Grow lights, while expensive, are often necessary during off-season production or when growing indoors. Supplemental sunlight can only last so long!

Also, have good airflow, or get some circulation fans. Adequate ventilation is crucial for disease prevention in plants.

Lastly, hanging benches, raised platforms, or tables can help keep plants safe and provide for ergonomics. This might seem like a long list of equipment, but you can quickly grow microgreens with all these tools.

• Can microgreens grow without soil?

Don’t feel like lugging a heavy bag inside or throughout your yard? Or perhaps sweeping up soil doesn’t sound like a fun activity. You’re in luck with microgreens.

They’re harvested so early in their development that sometimes, soil and other nutrient solutions aren’t even necessary.

As we discussed previously, they can also be grown hydroponically, where water is the medium that supplies the roots with air, moisture, and nutrients to the roots. 

Although soil is generally considered the better gardening option, with a little TLC, hydroponics can be a solid way to grow microgreens without the mess and hassle of soil. 

• What are the best microgreens to grow indoors?

What are the best microgreens for indoor growth if bugs and dirt don’t sound like your cup of tea? When learning about growing microgreens indoors, let’s refer back to our nourishment king, broccoli microgreens.

Broccoli, without a doubt, is one of the best microgreens to cultivate indoors throughout the year. This is because they are straightforward to grow with a high germination success rate.

Also, it’ll only take one to two weeks before you’re enjoying fresh, yummy broccoli greens after learning how to grow microgreens indoors. Other options that are great for indoors are kale microgreens, cilantro, radish, spinach, basil, and beets. 

• How long does it take to grow microgreens indoors?

As we know by now, microgreens are excellent for their short growth time. Let’s explore how long it will take to grow them indoors.

If you are new to growing microgreens inside, this option gives you a variety of flavors and textures in one planting. Upon retrieving your seeds, you’ll likely get (or can easily find) a microgreen seed catalog, which will give you a gauge of the days until maturity.

Most commonly, this process will take about seven to 15 days.

Most vegetable varieties grown as microgreens are ready to harvest in about two weeks. However, the brassicas mustard and radish have a faster growth rate and mature quicker than others.

Herbs grown as microgreens are comparatively slow-growing, maturing in around 16 to 25 days. Your first sprout will likely appear within the first two to three days of growth. 

• Which microgreens grow fastest?

Certain microgreens will be ready quicker than others if you’re looking for a quick fix to nutrition. Radishes normally grow the fastest and are ready in about one to two weeks.

The rest are quick, with pak choi, red acre cabbage, sesame, and turnips that will take less than two weeks. You can’t go wrong with some quick little greens to nourish you through the day! 

Harvesting Microgreens

• How do you know when microgreens are ready to pick?

Once your grow set-up is ready, it’s almost time to enjoy your gorgeous greens! You don’t want to get too eager and pluck them before they’re ready or make the mistake of overgrowing them. When you see the first set of real leaves, it’s time to harvest.

Once the leaves appear, snip the microgreens just above the soil line. They should be around two inches tall. During this process, take a pair of scissors and snip the greens right above the soil line. It’s that easy! Serve them immediately for the best, freshest flavor. 

• How do you harvest microgreens so that they keep growing?

After you’ve harvested a delicious batch of microgreens, you’ll be eager for more. Whether you can regrow will depend on the microgreen in your garden.

Pea microgreens, for example, tend to regrow a few times after harvesting. Cut them just above the lowest leaf to increase your chances of regrowing after microgreens have been harvested.

If the roots don’t regrow, you can easily remove them, replant microgreen seeds, or sump the tray and start over.

Suppose you are successful in regrowing over time. In that case, they’ll typically die either because the soil no longer provides enough nutrients or because they become so stressed that they can no longer fight disease, mold, or both.

While it depends on the plant, coriander and fenugreek may produce up to three harvests!

• Do microgreens regrow after cutting?

While there are methods to help promote regrowth in microgreens, unfortunately, most microgreens will not grow back after they have been cut.

This is because the plant’s seed usually contains only enough energy to raise the first set of leaves.

While most types can’t regrow, the few with a second chance at life do because they have multiple sets of leaves by the first harvest.

The best thing to do for most microgreens is just clear the tray and start over. 

• How do you eat microgreens after harvesting?

Now it’s time for the enjoyable part—turning your hard work into delicious food! As we’ve discussed, microgreens should be served immediately, as that’s when they’re most flavorful.

Leftover cut microgreens can be stored in the refrigerator, but try to consume them as soon as possible. Before eating, rinse the greens under a slow-flowing tap. The water should be cool, not uber chilly or burning hot.

It’s best to take a handful of microgreens and gently move them around in your hand as the water flows over them. Then, they’ll be all fresh and clean. 

There are countless ways to use microgreens in meals, so here are a few of consumers’ faves. People love using tiny greens for salads, pizzas, soups, and flatbreads as a garnish.

Additionally, blend them into your juice or smoothie for a nutritional boost. Harvest some of your microgreens if you’ve covered the main dish but still need a side!

Make mornings magical with a sprinkle of microgreens in your cheesy omelet. If you get sick of boring old lettuce, try subbing it for microgreens in your tacos, burgers, and sammies.

Lastly, check out Pinterest (or your favorite cooking site) and find some great microgreen recipes. With all these yummy ideas in mind, you can always eat them raw, on their own, for a truly organic feel.

Selling Microgreens 

• How do you sell microgreens?

Did you know that microgreens can be a great way to get nourishment and earn some cash? If you’re interested in growing microgreens, you might also want to consider selling them.

There’s a vast market for mini veggies and herbs, which are trending everywhere. The first step to selling your delicious produce would be to contact local restaurants.

It’s the easiest way to make your first sale and potentially some long-term customers.

Only the chef will know if your microgreens are worth it, so meeting up with them is essential. When heading to the restaurant, prepare extra bags or boxes of microgreens for the chef.

Sometimes, they don’t want to taste them and make a snap decision, but instead, they will have to check the price, storing condition, and quality. Therefore, ensure you’re prepared before pitching a sale to a local restaurant and growing microgreens for profit.

Another excellent location for selling microgreens is local farmers’ markets. These are places where the grower can connect directly with customers, build relationships, and potentially create long-term buyers.

Pro tip: by offering several microgreen varieties, you will be able to discover which greens have the highest demand in your area.

Farmer’s markets are an excellent spot for small growers to get into the market. It’s a great place if you’ve been searching “microgreens for sale near me” with no luck!

Distributors can sometimes connect growers to retail food establishments that could sell your fresh microgreens. Local grocery stores may also be happy to support a local farmer and increase their quantity of salad greens.

Catering companies could be an excellent avenue for microgreens business if you’re growing more specific ones like broccoli.

Lastly, selling with an online store could allow you to become your urban farmer market manager and broaden your customer base.

Selling microgreens online gives terrific exposure to your business and people you may not typically reach IRL. However, when you go about selling, ensure you’re supplying what’s in demand. 

This video has been included to clarify the topic. Credit goes to Off-Grid with Curtis Stone

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• What microgreens are in demand?

With almost a hundred varieties, how can you tell which microgreens will sell the most? While it all depends on the season and your local area, red-veined sorrel, cilantro, and arugula are all hot right now.

Foodies are also getting into a few more exciting and unique-flavored microgreens, including sweet alyssum, micro nasturtium, Mexican marigold, and pea tendrils.

Another popular pick is sunflower microgreens. They are rich in protein and vitamin B and add a subtle sweet taste to any dish. Use seeds from the black oil variety for the most potent flavor and healthiest plants. 

• How much can you sell microgreens for?

Farmers, listen up! Microgreens are one of the most profitable crops you can grow right now. They can be cultivated in a small space and sold for $40 per pound or more, making them ideal for urban growers and small farms.

The average selling price is around $25-$40 per pound of microgreens, while it will depend on the variety.

The average yield for each 1020 tray is 10-12 ounces per harvest. This means you will earn at least $12-$18 per tray of microgreens.

That may not seem like a lot, but then you realize they only take a couple of weeks, and then you can do it again. Selling microgreens is a quick and easy way to make some cash.

How Do You Grow Microgreens Successfully?

To grow microgreens successfully, the initial step is to soak the seeds for approximately 6-8 hours, as per the seed packet’s instructions.

The next step is to prepare the growing mat by soaking it in water and placing it in a suitable container or baking dish. Once this is done, the seeds are spread evenly over the mat.

It is crucial to ensure the setup is covered tightly to retain moisture and placed near a window for adequate sunlight. Within 2-3 days, the seeds should begin to sprout, marking the initial success in your endeavor to grow microgreens.

Final Words

Understanding how microgreens grow and their benefits can lead to a rewarding indoor gardening experience. The process starts with selecting suitable seeds for microgreen cultivation.

These could include radish, kale, chard, beet, or broccoli. The next step involves preparing the growing medium, whether potting soil or hydroponic mats. Both have proven to facilitate the optimal growth of microgreens.

Sowing the seeds densely over the growing medium is critical to achieving a thick yield. The trays should also be placed in a well-lit spot and sufficiently watered, as these conditions are crucial for successful growth.

The beauty of growing microgreens is their quick turnaround time; they can be harvested within 1-3 weeks after sowing.

Microgreens have manifold benefits. They are rich in vital nutrients and antioxidants that promote health and well-being. Their fresh, intense flavors and vibrant colors make them a great addition to any dish.

Therefore, knowing how to grow microgreens and their benefits can significantly enhance one’s diet and lifestyle.

Now that you know the ins and outs of microgreens, living your healthiest life and becoming a farming master has never been easier.

Hopefully, this guide helped you narrow down what tiny herbs and veggies need to be planted in your garden immediately. As you enjoy a tasty and nutritious lifestyle, don’t forget to check out Crow Survival for more survival tips and tricks.

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