Microgreens are the tender seedlings of edible vegetables and herbs, harvested just after the cotyledon leaves have fully developed, often with the emergence of the first true leaves. This delicate stage of growth usually occurs within one to three weeks of planting, yielding a plant typically one to three inches tall. Microgreens are highly sought after due to their concentrated nutrient density; studies have shown they can contain up to 40 times the amount of certain vitamins, minerals, and antioxidants compared to their mature counterparts. Their vibrant color, delicate texture, and intense flavor have driven their popularity from fine dining restaurants into home kitchens worldwide.
Preparing and Storing Microgreens
Handling microgreens properly maintains their delicate texture and prevents rapid spoilage. Since moisture is the primary enemy of freshness, microgreens should never be washed before storage. If a gentle rinse is necessary to remove growing medium debris, it must be performed immediately before consumption.
To ensure longevity, microgreens are best stored in an airtight container lined with a dry paper towel. The paper towel helps absorb condensation that accumulates from the greens’ respiration, which causes wilting. The container should be placed in the refrigerator, ideally maintaining 35 to 40°F (1–4°C), to slow their metabolic rate and retain crispness. Because heat degrades their delicate texture and reduces nutritional content, microgreens should almost always be eaten raw.
Integrating Microgreens into Meals
Microgreens elevate the nutritional profile and aesthetic appeal of a wide range of dishes. They are most commonly utilized as a finishing touch, added to warm foods immediately after plating to prevent wilting or losing their crunch. A handful can be sprinkled over creamy soups, roasted vegetables, or pasta dishes, where residual heat slightly softens the greens while preserving their flavor.
In breakfast dishes, microgreens pair excellently with eggs. They can be folded into scrambled eggs or omelets right before serving, or placed atop avocado toast for a peppery zest. For sandwiches, wraps, and burgers, microgreens serve as a flavorful substitute for traditional lettuce, providing a concentrated burst of flavor and a refreshing crunch. Pea shoots or sunflower shoots, with their heartier structure, are particularly effective here.
When preparing salads, microgreens can either replace or supplement a traditional lettuce base, adding variety in color and texture. Their concentrated flavor means a small amount significantly enhances mixed greens. Microgreens are also easily incorporated into beverages, blended into smoothies or green juices to boost micronutrient content. Mild varieties, such as kale or broccoli microgreens, are favored in blending as they provide nutritional density without overpowering the flavor of fruits and other ingredients.
Understanding Flavor Profiles and Pairings
The concentrated flavor of microgreens guides their culinary pairings.
Spicy and Peppery Varieties
These varieties, such as radish, mustard, and arugula microgreens, retain the sharp, pungent notes of their mature counterparts. They create a pleasant contrast when paired with rich, fatty foods like grilled meats, cured fish, or creamy goat and soft cheeses.
Earthy and Nutty Varieties
This group includes sunflower, pea shoots, and beet microgreens. Sunflower microgreens provide a satisfying, slightly sweet nuttiness and a noticeable crunch, pairing well with salads, grain bowls, and pestos where they can replace traditional nuts. Pea shoots have a fresh, sweet flavor reminiscent of snow peas, making them a versatile addition to Asian-inspired dishes and egg preparations.
Mild and Neutral Varieties
Exemplified by broccoli, kale, and cabbage microgreens, these greens offer a subtle, fresh, and slightly sweet taste that does not compete with other flavors. They are ideally suited for blending into smoothies or juices. Their function is to maximize the nutrient load without altering the overall taste profile of the beverage.