Everything you need to know to grow microgreens – a powerhouse superfood packed full of flavour.  

Many of us have probably tried to grow herbs or vegetables on our kitchen windowsills at some point, pouring our heart and soul into the saplings only for them to produce two tiny fruits before fizzling away, defeated. Microgreens are different.  

Despite their fragility, microgreens are easy and cost effective to grow without any fuss or fancy supplies. Sown in micro crops by the hundreds, all microgreens need is water and two to three weeks to flourish into a vibrant field of green, and will remain alive and fresh for you to snip off as needed. They are also packed full of flavour, texture and healthy nutrients.  

Small but mighty

Microgreens are a superfood that will benefit any diet. Since they are harvested so early on in their life cycle, microgreens are still packed with the nutrients they need to grow into a mature plant. They also offer various health benefits. Broccoli microgreens are the most nutrient dense, with relatively high levels of glucoraphanin and sulforaphane, which are known to play a role in preventing cancer. Let’s also not ignore just how cute they are. 

A sprinkling of microgreens confetti will add texture, flavour and a little je ne sais quoi to any dish, from soups and sandwiches to juices and desserts, too.  

Choosing your seeds

Microgreens are grown from the same seeds as mature plants but are planted far more densely and harvested earlier in the plant’s life cycle. Common varieties include rocket, radish, broccoli, nasturtium, mustard and cabbage. Each variety will have its own unique leaves, colours and flavours, so explore as many as you can. Fine seeds, such as mustard, can be sown densely directly on to soil, while larger seeds such as nasturtium and peas need to be soaked overnight beforehand.  

Sprouts vs microgreens

Microgreens are often confused with sprouts – the main difference between the two is the stage in the plant’s life cycle at which they are harvested. Sprouts are harvested a few days after planting, before they develop leaves and are consumed root, stem and all. Microgreens, on the other hand, require a few weeks of growth and are trimmed from their roots once their true leaves emerge.  

What you will need to grow your own microgreens

• A large tray or container. You can get seedling trays from nurseries, although cleaned takeaway containers, clear strawberry tubs and disposable foil dishes also work really well. If your chosen container doesn’t have built-in drainage, poke a few holes in the bottom to allow excess water to run out. 

• Fine-grain potting soil. Any large chunks of bark will disrupt the coverage of the microgreens, so fine-grain is key here.

• Organic micro herb seeds 

• A spray bottle for water 

How to grow microgreens

1. Read the package of your seeds to see if they require any specific preparation. Larger seeds will need to be soaked overnight.  
2. Lightly moisten your soil until damp, but not soggy, then pack it into your containers until 3 cm deep. Flatten the soil gently with your hands, being careful not to over compress it.  
3. Sprinkle the seeds evenly over the surface of the soil. Cover the seeds with a thin layer of soil and spray with water to dampen the surface.  
4. Cover the container with cling film, a thin layer of cardboard or the lid of the container you used to lock in humidity. Keep the sprouts out of direct light for a few days to germinate, spraying the soil daily to maintain the moisture level. 
5. Once the seeds have sprouted, remove the cover. Place in a sunny spot that receives indirect light and lightly water until the microgreens are about 5 cm tall and have developed `true leaves’. Depending on the seeds you used, your microgreens should be ready to harvest in about two weeks.  
6. Harvest your microgreens as needed by snipping them above the soil line. Microgreens will generally not regrow once cut. Once depleted, compost your soil and start a new tray. 

Words by Kirsty Buchanan

Photography: Alamy

The post Your step-by-step guide to growing mighty microgreens appeared first on MyKitchen.

Sprouts add delicious texture, flavour and a range of healthy benefits to this Asian rice bowl with meatballs and red-cabbage pickle.

SERVES 4 // COOKING TIME 50 min

INGREDIENTS
For the rice
1 cup sushi rice
For the cauliflower
½ cauliflower head
2 tbsp olive oil
½ tsp turmeric
Salt and pepper to taste
For the red-cabbage pickle
¼ red cabbage, thinly sliced
¼ cup mirin
¼ cup hot water
1 tbsp brown sugar
For the meatballs
¼ cup soy sauce
¼ cup honey
1 tsp grated ginger
2 tbsp sesame oil
2 tbsp tomato paste
2 tbsp hot water
1 tbsp olive oil
500 g beef meatballs
To serve
Sprouts

METHOD
For the rice
1. Rinse the sushi rice in a strainer until the water runs clear. Combine with 3 cups water in a medium saucepan. Bring to a boil, then reduce the heat to low, cover and cook for 20 minutes. The rice should be tender, and the water absorbed.
2. Cut the cauliflower into small florets. In a small saucepan, heat the olive oil over medium heat, and cook the cauliflower with the turmeric and seasoning for 3 minutes, until cooked.
For the red-cabbage pickle
1. Place all the ingredients in a bowl and allow to stand for 5–10 minutes until wilted.
For the meatballs
1. Mix soy sauce, honey, grated ginger, sesame oil, tomato paste and water to form a sticky BBQ sauce. Add to meatballs while cooking.
2. Heat the olive oil in a non-stick pan. Add the meatballs to the pan and, while cooking, add the BBQ sauce.
3. Fry for 10 minutes, until cooked.
4. To serve, place all the ingredients in a bowl together, including the fried meatballs. Top your Asian rice bowl with fresh sprouts and serve.

Recipe & styling: Amerae Vercueil
Photography: Samantha Pinto // HMimages.co.za

Looking to try even more delicious Asian flavours? Check out this Asian-style sticky orange chicken.

The post Asian rice bowl with meatballs and sprouts appeared first on MyKitchen.

Breakfast never looked this healthy! Sprouted goodness and delicious veggies make these sprouted breakfast stacks on spicy potato rösti a cut above the rest.

SERVES 4 // COOKING TIME 30 min

INGREDIENTS
For the rösti
2 large potatoes
3 tbsp cake flour
1 tsp masala
2 eggs
Pinch of salt
Oil for frying
For the stack
1 cup hummus
2 cups legume sprouts (chickpea, lentil, mung)
4 eggs
To serve
Sriracha sauce
1 cup leafy pea sprouts

METHOD
1. Grate the potatoes and squeeze out all the excess liquid before combining with the dry ingredients and eggs.
2. Shape the rösti mixture into rounds and fry on both sides until golden brown.
3. Mix the hummus with the legume sprouts, set aside.
4. Poach the eggs by bringing some water to a gentle simmer in a pan. Crack an egg into a cup and slide it out of the cup and into the simmering water. Immediately cover the egg with the cup and leave to cook for a few seconds, until the egg holds its shape. Remove the cup and leave the egg to cook until done to your liking.
5. To assemble, top the rösti with the hummus mixture and poached egg.
6. To serve, dress the sprouted breakfast stack with sriracha sauce and fresh pea sprouts.

Recipe & styling: Amerae Vercueil
Photography: Samantha Pinto // HMimages.co.za

The post Sprouted breakfast stacks on spicy potato rösti appeared first on MyKitchen.

Delicious and gluten-free, this sprouted bread allowed us to use a variety of lovely ingredients for the perfect home-made baked good! Give it a try this weekend.

MAKES 1 loaf // COOKING TIME 1 hour 20 min

INGREDIENTS
2 cups lentil and chickpea sprouts
¾ cup flaxseeds
1 tsp salt
Pinch cayenne pepper
3 large eggs
1 Granny Smith apple, grated
1 tsp bicarbonate of soda
1 tsp apple cider vinegar
½ cup warm water
1 tsp baking powder
¼ cup butter, melted
1 cup pecans, chopped
⅓ cup parsley, finely chopped
⅓ cup chives, finely chopped

METHOD
1. Preheat oven to 160°C. Line an 18 × 8.5 cm bread tin with baking paper.
2. Place the sprouts in a food processor and process until fine.
3. Grind the flaxseed in a coffee grinder until it resembles wet sand. Add to the sprouts.
4. Add salt, cayenne pepper, eggs and the apple. Blitz until mixed well and set aside.
5. Stir the bicarbonate of soda and vinegar together until bubbling. Stir in the warm water and baking powder. Add this, along with the butter, pecans and herbs, to the sprouts and flaxseed mixture. Combine.
6. Pour into the prepared tin and bake for 50–60 minutes. Remove from oven and cool in the tin. Turn on to a wire cooling rack and set aside to cool.

Recipe & Styling: HausHaus
Photography: Gareth van Nelson

The post Gluten-free sprouted bread appeared first on MyKitchen.