How to grow microgreens at home! Here’s a simple step-by-step guide on how to grow microgreens (like broccoli sprouts) indoors to add to Buddha bowls, salads, sandwiches or wraps. Not only are they full of nutrients, but they’re also guaranteed to bring a little joy. Includes a video.
Your heart is full of fertile seeds, waiting to sprout. ~Morihei Ueshiba
It’s hard not to smile when you see the first batch of happy vegetables arriving in the sun, especially in the middle of winter. We all crave sunlight. There is nothing more magical than watching these little ones turn their faces towards the sun. It’s a simple thing, but it never fails to lift my spirits.
Microgreen plants are packed with tremendous nutrients – far more than their full-grown counterparts. I once read somewhere that eating “live” foods adds years to our lives while eating “dead” foods removes years from our lives. Broccoli sprouts, in particular, contain more sulforaphane than any other vegetable.
I always think about this when eating them. They live as much as you can get! Plus they’re so cute. right? They make everything better. Add them to things you already make – salads, wraps, sandwiches, and Buddha bowls. Garnish soups or appetizers with them, and add them to smoothies and smoothies. Not only is it highly nutritious, it’s also very delicious!
10 Health Benefits of Micro Vegetables (Broccoli Sprouts)
- Fighting cancer: Many vegetables, especially broccoli, contain high levels of sulforaphane, which research shows prevents the growth of cancer cells.
- Prevents chronic diseases. Microgreens contain many health-promoting micronutrients to help ward off major diseases.
- High percentage of minerals. Microgreens contain higher amounts of minerals than their plant counterparts.
- High percentage of antioxidants.
- May lower cholesterol
- 40 times more nutrients than its mature plant counterpart.
- Helps with weight management
- Microgreens are a prebiotic that feeds the good bacteria in the intestines.
- It may potentially lower blood pressure
- It contains a high percentage of vitamins A, beta-carotene, C, E, K and lutein.
What you need to grow microgreens at home:
- Glass or ceramic container with lid
- Growing mat or pad (hemp, coir, jute, or natural fibre)
- Seed germination (see list below)
***Here is the easy to use Microgreens kit we sell in our store!
Do you need a lot of light to grow Microgreens?
No, microgreens can grow indoors in the dead of winter, even in low light conditions, if placed near a window. Cooler climates require a longer growing period (2 weeks) where warmer climates can produce young green plants in 5-7 days.
What is the difference between microgreens and sprouts?
In essence, sprouts and young vegetables are the same seeds, but at different stages of development. Microgreens are “mature” shoots that have been allowed to grow a little longer to the stage where their leaves become visible. Because of their small leaves, baby greens have much more flavor and probably contain more nutrients than baby sprouts. Because you can keep them alive until you cut them, they last much longer than sprouts.
Sprouts can grow in a container with just water, as microgreens need a base – either a growth pad or soil.
Both microgreens and sprouts can be grown indoors.
What are the healthiest microgreens?
Broccoli sprouts are one of the most nutrient-dense microgreens you can grow. They are full of glucoraphanin and sulforaphanin, which are known to prevent cancer. They are high in minerals and vitamins, so I usually grow them with another flavour.
Microgreen seeds (which can grow on a mat)
- Broccoli seeds
- Radish or horseradish
- black wheat
- Basil – Basil is a beautiful opal
*Sunflower sprouts require soil for germination.
How to Grow Microgreens (In Brief)
- Soak the seeds for 6-8 hours, or according to package instructions.
- Soak the growing mat with water and place it in a bowl or baking dish.
- Spread the seeds.
- cover Tightly and place them near the window until the seeds germinate for 2-3 days.
- Remove the covering and let it grow until vibrant leaves appear.
- Water daily.
How to Grow Broccoli Sprouts (Step by Step)
Step 1. Soak the seeds according to package directions, then drain.
Step 2: Here I am using a 5 x 7 inch glass container with a lid. Prepare a growing mat.
Soak the growing mat well. Here I am using natural jute mat. You can find them on Amazon or here in our store.
You’ll need a new mat for each batch you plant, because the roots tend to stick, but they’re relatively inexpensive.
Place the soaked growing mat in the container.
Step 3: Spread the seeds as evenly as possible. I use 2 tablespoons of seeds for a 5″ x 7″ area. If your seeds seem dry, mist them with water. You don’t want it standing in water, you want it to be very wet.
Step 4: Cover it and place it next to the window until it sprouts. This may take up to 5 days in cold climates or 1-2 days in warm climates. Soaking them helps them grow faster.
This was after the second day. A couple of small buds.
This was after the fifth day
When most of the seeds have germinated, remove the cover. Water daily so the growing mat stays nice and moist.
This picture above is day 10.
Step 5: Continue watering daily. After the sprouts take root, you can water generously and then pour off the excess water, and the sprouts will stick to the mat.
That’s day 14. Wait to use the microgreens until they have peeked out of the container by at least an inch.
Cut what you need for that meal, and let the rest continue to grow. I would love to have two batches growing…
Ways to use microgreens
Growing microgreens is really simple and easy! It’s a fun thing to do in the winter when we could all benefit from a little activity. Here is the Microgreens range we sell in our store!
Try them and enjoy all the flavors and health benefits they offer.
How to grow microgreens | video
How to grow microgreens indoors in one to two weeks, without using special equipment. Enjoy the tremendous health benefits of consuming microgreens daily – in addition to the meals you already prepare. In addition to 10 health benefits.
Soak the seeds according to the instructions on the package (6-8 hours). This will speed up germination time. sink. (Alternatively, if you choose, you can skip soaking the seeds and mist them with water using a spray bottle, once they are on the carpet. This is what I usually do.)
Soak the growing mat (you want it completely wet) and place it in the container.
Spread the seeds as evenly as possible – sometimes shaking the pot a little can help.
Cover it tightly and place it near the window. If you don’t have a lid, use plastic wrap or bee wrap to keep the moisture inside. (If it’s freezing outside, place it a foot or so away.) Check daily.
When most of the seeds have germinated – this may take up to 5 days – remove the covering. (You may notice some white banding, which is good.) Keep it near a window and water daily. When the sprouts take root in the mat, you can submerge the pad in water and then pour off the excess water.
Let the sprouts grow into tall green plants with small leaves for another 7-10 days, watering daily.
To use, cut off what you need from the base with scissors, and leave the rest to grow. Buds stay at their best if they are growing! If you must store them, place them in a zip-lock closure with wet paper towels in the refrigerator. They will keep for 5-7 days.
Refer to the package for soaking instructions because every seed is different.
- Serving Size: ½ cup
- Calories: 10
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