Growing Microgreens Indoors – Suprising Nutrition!

Growing microgreens at home has become an increasingly popular way to incorporate fresh greens into our diets. Microgreens are young, tender salad greens we harvest when they are only a few inches tall. They are packed with flavor and nutrition, making them a great addition to any healthy diet.

With their small size and easy-to-grow nature, microgreens can be grown right in your home, providing a convenient and sustainable source of fresh greens year-round.

This article will explore the benefits of growing microgreens at home and provide all the information you need to start.

What Are Microgreens?

Microgreens are young and tender edible plants harvested after their first set of leaves has developed, but before they mature. They are smaller than baby greens but larger than sprouts and are usually harvested within two weeks of germination.

What are the Benefits of Growing Microgreens?

Growing and harvesting microgreens while at home have numerous health benefits, including:

Nutritional Value: Microgreens are nutritious and rich in vitamins, minerals, and antioxidants. They contain high levels of nutrients like vitamins C, E, and K, beta-carotene, and lutein. But the biggest surprise is the level of nutrition. Some microgreens are 40 times higher in nutrition per volume vs. the same full-grown vegetable. That’s more nutrition packed into less space with less time, effort, and resources to produce

Freshness: Growing microgreens at home allows you to harvest them at their peak freshness, ensuring you consume the most nutrient-dense and flavorful product possible.

Convenience: Microgreens are easy to grow at home and can be grown year-round. They require minimal space; sprouting seeds can take as little as 2-3 days, with harvest 7-10 days later.

Cost-Effective: Microgreens are cost-effective way to add fresh and healthy meal ingredients. Growing them at home saves you money compared to buying them at the grocery store or farmers’ market.

Sustainability: Growing your microgreens is a sustainable way to produce your food. It reduces the environmental impact of food transportation and packaging and allows you to control the use of pesticides and other chemicals.

Flavor and Variety: Microgreens come in various flavors, textures, and colors. Growing them at home allows you to experiment with different types of microgreens, adding variety and new flavors to your meals.

Materials You Will Need to Grow Microgreens Indoors

• Seeds
• Shallow growing tray or container
• Growing medium (such as potting soil, coconut coir, or vermiculite)
• Spray bottle for watering
• Grow light (optional)

Start by Choosing the Right Type of Seeds

When choosing seeds to grow as microgreens, it’s essential to consider the flavor and texture of the plant as well as its nutritional value. Some of the most popular microgreens seeds to grow to include:

Pea Shoots:

Growing pea microgreens is a fantastic way to enjoy fresh and nutritious greens that can bring many benefits! They are effortless and one of the fastest microgreens you can grow. Pea shoot seeds sprout in 2-3 days, and you can harvest pea shoots in as little as 7-10 days.

Pea shoots are highly nutritious and offer many vitamins, minerals, and antioxidants. A single serving of pea shoots (one cup) contains approximately:

• 35 calories
• 5 grams of protein
• 2 grams of fiber
• 70% of the daily recommended value of vitamin C
• 25% of the daily recommended value of vitamin A
• 15% of the daily recommended value of vitamin K
• 10% of the daily recommended value of folate

Radish:

Radish sprouts taste fresh and green and have a spicy kick. They add a robust flavor to salads and sandwiches and work well as garnishes. They are packed with vitamins A and C. In one cup there is:

• Ten calories
• 1 gram of protein
• 1 gram of fiber
• 25% of the daily recommended value of vitamin A
• 50% of the daily recommended value of vitamin C
• 8% of the daily recommended value of calcium
• 4% of the daily recommended value of iron

Sunflower:

Did you know sunflower seed microgreens are delicious and packed with nutrients and health benefits? They contain up to 40 times more nutrients than mature sunflower plants! That’s a lot of nutrition in a very small package.

Sunflower microgreens are rich in vitamins A, C, and E and minerals like calcium, iron, and zinc. They also contain high levels of antioxidants, which can help protect your body from damage caused by free radicals.

Additionally, sunflower microgreens have a mild, nutty flavor, making them versatile ingredients in salads, sandwiches, and other dishes. Per cup there is:

• Five calories
• 1 gram of protein
• 1 gram of fiber
• 25% of the daily recommended value of vitamin C
• 10% of the daily recommended value of vitamin E
• 8% of the daily recommended value of iron
• 4% of the daily recommended value of calcium

Sunflowers are a versatile crop for so many reasons! Check out our article on all the benefits sunflowers have to offer!

Beet:

Here’s an odd fact about beet microgreens: they can help to lower your blood pressure. Beet microgreens contain high levels of nitrates, which your body converts into nitric oxide. Nitric oxide helps to relax and dilate blood vessels, allowing for better blood flow and reducing the risk of high blood pressure.

Some studies have shown that consuming beet microgreens regularly can lead to a significant reduction in blood pressure. So, beet microgreens are a tasty and colorful addition to salads and sandwiches and can provide surprising health benefits!

Per serving:

• Ten calories
• 1 gram of protein
• 1 gram of fiber
• 80% of the daily recommended value of vitamin A
• 20% of the daily recommended value of vitamin C
• 15% of the daily recommended value of iron
• 10% of the daily recommended value of vitamin E
• 8% of the daily recommended value of potassium

Arugula:

Arugula microgreens are a fantastic source of vitamin K. Just one cup of arugula microgreens contains over 100% of the daily recommended value of vitamin K, making them a super nutrient-rich addition to your meals.

Additionally, the microgreens have an intensely bitter, peppery flavor. When I say bitter, I mean bitter. I’m just putting that out there because I struggled with them. My husband, on the other hand, really enjoys them. If bitterness is your thing, you may like them!

Per cup:

• Five calories
• 1 gram of protein
• 1 gram of fiber
• 25% of the daily recommended value of vitamin A
• 25% of the daily recommended value of vitamin C
• 8% of the daily recommended value of calcium
• 8% of the daily recommended value of iron
• 135% of the daily recommended value of vitamin K

Kale:

One unique thing about kale microgreens is that they are a rich source of sulforaphane, a powerful antioxidant linked to numerous health benefits. Sulforaphane supports liver function, boosts the immune system, and has anti-cancer properties. Additionally, kale microgreens are a good source of vitamins A, C, and K and minerals like calcium, iron, and potassium.

Another interesting fact about kale microgreens is that they can be grown in various colors, including green, red, and purple. So kale microgreens are a nutritious addition to your diet and can also add color and variety to your meals.

Kale microgreens taste sweet and nutty, and I must admit they are one of my favorite microgreens we’ve tried so far.

• 15 calories
• 2 grams of protein
• 2 grams of fiber
• 135% of the daily recommended value of vitamin A
• 134% of the daily recommended value of vitamin C
• 10% of the daily recommended value of calcium
• 5% of the daily recommended value of iron

Related: Check out our full guide to growing kale in your garden.

Chard:

Chard microgreens are an excellent source of vitamins A, C, and K and minerals like calcium, iron, and magnesium.

But what sets chard microgreens apart is their high concentration of phytonutrients. In particular, chard microgreens are rich in betalains, known to have anti-inflammatory and antioxidant properties. Some studies have even suggested that betalains may help to lower the risk of chronic diseases like heart disease and cancer.

The great news is that chard microgreens have a mild, earthy flavor that is easily tolerated and works well as additions to salads, soups, stews, and sandwiches.

• Ten calories
• 1 gram of protein
• 1 gram of fiber
• 44% of the daily recommended value of vitamin A
• 18% of the daily recommended value of vitamin C
• 10% of the daily recommended value of calcium
• 4% of the daily recommended value of iron

Broccoli:

These microgreens have a slightly bitter and nutty flavor and are a good source of vitamins A, C, and K, as well as minerals like calcium and iron. Broccoli microgreens have up to 40 times MORE nutritional value than the same volume of full-grown broccoli. That’s amazing!

• Ten calories
• 1 gram of protein
• 1 gram of fiber
• 220% of the daily recommended value of vitamin C
• 40% of the daily recommended value of vitamin A
• 10% of the daily recommended value of calcium
• 4% of the daily recommended value of iron

How Long Does it Take Each Microgreen to Reach Harvest?

Here is a quick list with estimated harvesting times for popular microgreens you can grow indoors:

• Pea Shoots: 7-14 days
• Radish: 3-7 days
• Sunflower: 7-14 days
• Beet: 7-14 days
• Arugula: 5-10 days
• Basil: 10-14 days
• Cilantro: 7-14 days
• Kale: 7-14 days
• Mustard: 3-7 days
• Chard: 7-14 days
• Broccoli: 7-14 days
• Wheatgrass: 7-10 days

Can Microgreens Regrow?

While most microgreens are harvested and consumed in one go, some can regrow after harvesting. Here are a few microgreens you can harvest more than once:

Pea shoots: Pea shoots can regrow 2-3 times after harvesting. The plants typically take around 7-14 days to regrow to a harvestable size. In a month, you can often harvest 2-3 times.

Radish: Radish microgreens can also regrow 2-3 times. They typically take around 7-10 days to regrow to a harvestable size.

Beet: Beet microgreens can regrow once after harvesting. They typically take around 7-10 days to regrow to a harvestable size.

Sunflower: Sunflower microgreens can regrow after harvesting, usually once or twice. They typically take 10-14 days to regrow

To encourage regrowth, keep some stems intact when harvesting and avoid pulling up the entire plant. After gathering, water the remaining stem and wait for it to regrow. The regrown microgreens may be slightly less flavorful than the first harvest, but they will still be nutritious and delicious.

Where to Purchase Quality Seeds

There are several places where you can purchase quality microgreen seeds, including:

Online Seed Companies: Many online seed companies specialize in microgreens. Some popular online seed companies for microgreens include Johnny’s Selected Seeds, Baker Creek Heirloom Seeds, and True Leaf Market. Always purchase from a reputable supplier and avoid buying from seasonal pop-up seed companies (usually scams).

If you are in Canada, you can order from Johnny’s, we have in the past, and we’ve always had GREAT service and fast delivery (faster than some Canadian companies). If you want to support local Canadian suppliers, rainbowseeds.ca has a wonderful supply of seeds; However, we have not ordered directly from them yet, but they have great assortment packs at reasonable prices.

Local Nurseries and Garden Centers: Some nurseries and garden centers may carry microgreen seeds. It’s worth checking with your local store to see if they have microgreen seeds or can order them for you.

Farmers’ Markets: Some vendors may sell microgreen seeds or fresh microgreens. You can speak with the vendors to learn more about the seeds they use and where to purchase them.

When purchasing microgreen seeds, looking for high-quality and organic varieties is essential. It’s also a good idea to read reviews of seed suppliers or ask for recommendations from other growers to ensure you get quality seeds that produce healthy and flavorful microgreens.

Can’t I Just Use Regular Seeds?

You may be wondering why you would need to specifically buy microgreen seeds. After all, microgreens are just the sprouts of regular garden produce, so why can’t you just buy regular seeds at the garden center and grow them as microgreens?

The short answer is, you can; but just like anything else you grow in your garden, you will have better results if you buy seeds for the specific needs and growing conditions of the crop. Microgreen seeds are selected for the best flavor, highest nutrition, and shortest growing times. Not to mention that seed packets for full-grown crops usually come in smaller quantities, making it more difficult to plant in the quantities you’ll want for microgreens.

Tips for Storing Seeds

Properly storing microgreen seeds is very important to ensure they remain viable and healthy for future planting. Here are some tips for storing microgreen seeds:

Keep your seeds in a cool and dry place: Store your microgreen seeds in a cool, dry, dark place, such as a pantry or refrigerator. Avoid exposing them to direct sunlight or high humidity, as this can cause them to deteriorate and sometimes mold.

Label and date your seed packets: It’s essential to label your seed packets with the type of seed and the date of purchase. Labeling will help you track when you purchased the seeds and when they expire.  If you tear your seed packet, you may remove both the date and the type of seed (I’ve done it numerous times).

Use airtight containers: Store your seed packets in plastic bags or jars to protect them from moisture and pests. You can find inexpensive seed bags on Amazon.

Keep them away from chemicals: Avoid storing your microgreen seeds near chemicals, such as cleaning products or pesticides, as this can contaminate the seeds and affect their viability.

The lifespan of microgreen seeds

The lifespan of microgreen seeds varies depending on the type of seed and how they are stored. Generally, microgreen seeds can last for 1-2 years when stored correctly in cool and dry conditions.

However, some larger seeds, such as arugula and basil, have a shorter shelf life of around six months to a year. Therefore, it’s always a good idea to check the seed packet for information on the expected shelf life of the seeds.

Preparing To Grow MicroGreens Indoors

Consider a few things if you plan to grow microgreens indoors. You must purchase or plan for your containers, growing mediums, watering schedules, and fertilizers, and ensure you have an adequate light source.

Container Selection

When growing microgreens, you can use a variety of containers to hold your growing medium. Some popular options include plastic trays, shallow dishes, and planting pots.

Choosing a shallow tray at least 1-2 inches deep with good drainage is vital to prevent water pooling at the container’s bottom.

Growing Mediums for Microgreens

Several growing mediums work well for microgreens, including potting mix – soil, coconut coir, and vermiculite.

The best potting soil for microgreens is 80% organic material (peat moss, coconut coir, sterilized compost) mixed with 20% perlite or vermiculite.

When selecting a growing medium, choose one that is lightweight, holds moisture well, and provides adequate drainage. You can also add organic fertilizers or compost to your growing or planting medium to provide nutrients for your microgreens.

Watering and Fertilizing Tips

When growing microgreens, it’s important to water them regularly to keep the growing medium moist. However, overwatering can lead to mold growth and other problems, so carefully watering them is crucial. You can also use a spray bottle to mist your microgreens to avoid overwatering.

Regarding fertilization, it’s best to use a mild organic fertilizer or compost to provide nutrients for your microgreens. Be sure to follow the instructions on the package carefully and avoid over-fertilizing.

Light Requirements

Microgreens require bright and indirect sunlight to grow properly. You can place your microgreens on a sunny windowsill or use a grow light to provide adequate light.

Avoiding direct sunlight is important, as this can cause your microgreens to dry out or become damaged. You should also rotate your containers regularly to ensure that your microgreens are exposed to light evenly.

If your microgreens start to look leggy or stretched, it may be a sign that they need more light.

Step-by-Step Instructions for Growing Microgreens Indoors

1. Start by choosing the type of microgreen seeds you want to grow. Popular microgreens include sunflowers, pea shoots, radishes, and kale. We recommend trying a few to find what you like best.
2. Choose a growing tray or container that is at least 1-2 inches deep and has good drainage. If your container does not have drainage holes, you can poke a few holes in the bottom with a sharp object. (don’t forget to put a tray under the container to catch any excess water!)
3. Fill the growing tray or container with a few inches of growing medium. Wet the growing medium with water until it is damp but not soggy. Always use fresh soil for each batch of new microgreens.
4. Sprinkle the seeds over the soil surface, spreading them evenly and densely (about 1/8 to 1/4 inch apart).
5. Cover the seeds with a thin layer of growing medium. Covering the seeds will help to protect them and keep them moist.
6. Use a spray bottle to water the seeds and growing medium. Be careful not to overwater them, which can lead to mold growth.
7. Place your growing tray or container in a sunny location or under a grow light. Microgreens require bright and indirect sunlight to grow properly. A bright south-facing window sill will work, but if you do not have a bright sunny window, you must supplement the light.
8. Water your microgreens regularly with a spray bottle, moistening the growing medium. Avoid overwatering them, as this can cause the seeds to rot.
9. Continue to water and care for your microgreens until they reach the desired size, typically around 1-3 inches tall. Growth usually takes around 1-2 weeks, depending on growing conditions.

How to Harvest Microgreens

Properly harvesting and storing your food and microgreens is key to preserving their freshness and nutritional value. Here’s how to gather and store your microgreens:

Harvesting:

• Please wait until your microgreens have reached the desired height and show their first true leaves.
• Cut the microgreens just above the soil line using sharp, clean scissors.
• Alternatively, you can gently pull the microgreens out of the soil, taking care not to damage the roots.

Storing:

• Rinse your harvested microgreens in cold water and dry them thoroughly with a salad spinner or paper towels.
• Place the microgreens in an airtight container or resealable plastic bag, removing as much air as possible.
• Store in the refrigerator and use within 5-7 days for the best quality and freshness.

It’s important to note that some microgreens, such as cilantro and basil, are more delicate and can wilt quickly after harvesting. In this case, storing them in the refrigerator in a container with a damp paper towel to help maintain their moisture is best.

By adequately harvesting and storing your microgreens, you can enjoy their fresh, vibrant flavors and nutritional benefits for days to come.

Tips for Success for growing microgreens

I cannot stress how easy it is to grow microgreens indoors, it takes minimal effort, and results are quick! But there are a few environmental requirements you should know before planting:

Lighting and Temperature

Lighting and temperature are key factors in successfully growing microgreens. Most microgreens require bright light and warm temperatures, typically between 60-75°F (15-24°C). Here are some tips for providing the proper lighting and temperature:

• Place your microgreens in a bright, sunny location or under grow lights.
• Avoid placing them in direct sunlight, as this can cause them to dry out or overheat.
• Monitor the temperature of your growing area and adjust as necessary with heating pads or fans.

Watering and Humidity

Proper watering and humidity are also crucial for growing healthy and vibrant microgreens. Here are some tips for watering and maintaining humidity levels:

• Water your microgreens gently and regularly, ensuring the soil stays moist but not soggy.
• Use a spray bottle to mist the microgreens to maintain humidity levels.
• Cover the tray with a lid or plastic wrap to help retain moisture.

Air Circulation

Good air circulation prevents mold and disease growth and ensures healthy microgreens. Here are some tips for providing adequate air circulation:

• Use a fan to circulate air around your growing area.
• Remove any dead or yellowing leaves to prevent decay and promote air circulation.

Troubleshooting Common Issues

Despite your best efforts, sometimes issues can arise when growing microgreens indoors. Here are some common problems and how to troubleshoot them:

• Mold growth: reduce humidity levels, increase air circulation, and avoid overwatering.
• Leggy growth: ensure adequate lighting, adjust as necessary, and proper watering.
• Pale or yellow leaves: check to light and ensure good watering.
• Pests: remove any affected plants and use natural pest control methods such as neem oil or insecticidal soap.

Following these tips can increase your chances of successfully growing healthy and delicious microgreens.

Micro Greens to Grow At Home

Growing healthy microgreens at home is a simple and rewarding activity that can provide numerous health benefits. With just a few basic supplies and patience, anyone can grow fresh and nutritious microgreens in their kitchen or window sill. You can even get into it by growing your own microgreens in a small room and having an adequate supply daily.

It’s not some hippy-dippy baloney; it’s a wonderful way to grow your nutrition in tiny plants!

Give it a try, and let us know if you did!

Grow More Food Indoors!

Did you know there are all kinds of foods you can grow indoors, from easy-to-grow herbs to even fruits and vegetables? Here are a few posts to get your interest piqued:

• How to Grow Lettuce Indoors All Year Long! (2022)
• 11 Of The Best Vegetables To Grow Indoors (2022)
• The 10 Best Herbs To Grow Indoors
• 21 Fast Growing Vegetables You Can Grow in Under 60 Days
• 31 Vegetables That Grow in Shade For Gardens Without Full Sun