Microgreens, the slightly matured version of a sprout and a lesser-grown version of the full-sized vegetable, have been gaining popularity among health enthusiasts. This is largely due to their high nutrient levels and the ease with which they can be cultivated at home. However, if you’re a beginner looking to delve into the world of microgreens farming, it can be a bit overwhelming—where do you start? Which seeds do you sow? What conditions do they need? Here are the best microgreens for beginners, each selected for their propitious growing conditions, versatility in culinary uses, and, of course, their nutritional prowess.
1. Radish Microgreens
Radish microgreens are an ideal choice for beginners. They’re easy to grow, germinating quickly and needing very little attention. They thrive in cool conditions (around 55-65 degrees Fahrenheit), so they can be grown year-round. Radish microgreens have a zesty flavor that adds a nice kick to any salad, sandwich, or dish, and they also come packed with vitamins A, B, C, E and K, along with potassium, iron, calcium, and a host of other nutrients.
2. Mustard Microgreens
Mustard microgreens are another beginner-friendly option. They are spicy, a little sweet, and add robust flavors to your dishes. They can be grown under cool conditions (again, 55-65 degrees Fahrenheit). Mustard microgreens are also known to be high in vitamins A, C, E, K, and B-complex and an array of minerals, including iron, calcium, magnesium, and zinc. They can dramatically enhance your body’s detoxification mechanisms.
3. Kale Microgreens
Kale microgreens are a powerhouse of nutrients, including vitamins A, C, K, and B6, calcium, iron, and phosphorus. They’ve got a peppery flavor that’s more subtle than mature kale. They can be grown at room temperature, but they prefer cooler surroundings. Kale microgreens are versatile and can be put in salads, smoothies, or omelets or be used as a garnish.
4. Sunflower Microgreens
Sunflower microgreens are delightful to eat, with a nutty flavor and a crunchy texture that adds depth and interest to meals. They need slight warmth for their seeds to germinate well (around 70-80 degrees Fahrenheit). They’ve got plenty of protein—up to 25%—and are rich in vitamins A, B, C, and E, calcium, potassium, iron, and magnesium. They’re suitable to eat raw in salads or slightly cooked in stir-fries.
5. Broccoli Microgreens
Broccoli microgreens have a milder, sweeter flavor compared to their full-grown counterparts. They need a cool temperature of about 60-70 degrees Fahrenheit. Research shows that they are extremely high in antioxidants, and they also have impressive amounts of vitamin C, calcium, and iron. Toss them into your salads or add them to a sandwich or wrap.
6. Beet Microgreens
Beet microgreens have a beautifully vibrant color that adds a visual pop to dishes. They’ve got an earthy taste and are packed with potassium, magnesium, and vitamins A, C, and K. They need slightly warmer temperatures—closer to 70-75 degrees Fahrenheit—to grow well.
7. Amaranth Microgreens
Amaranth microgreens aren’t as well-known as others on this list, but they are very nutritious and uniquely tasty, with a slightly sweet, earthy taste—think beet without the intense earthiness. They have a rich nutrient profile, including calcium, iron, magnesium, phosphorus, potassium, and vitamins C, K, and E. They grow best at temperatures in the mid-70s Fahrenheit.
While all seven of these microgreens are perfect for beginners, they still have their own unique growing conditions, tastes, and nutritional content. As you begin your microgreens journey, experiment and find which ones resonate best with you, considering your climate, dietary needs, and personal preferences. Keep in mind that microgreens can be vulnerable to poor drainage, overwatering, and insufficient lighting, so set yourself up for success with quality soil, a well-draining container, and a good light source. Soon enough, you’ll have your own mini vegetable garden, a constant source of gourmet flavor and healthful nutrients anytime you want them.
