If you’re looking to add a fresh, nutritious, and versatile ingredient to your meals, growing sprouts and microgreens might be your new favorite hobby. These tiny powerhouses of nutrition are not only easy to grow, but they also pack a punch in terms of flavor and health benefits. Plus, they can be grown year-round indoors, making them a perfect project for winter months. Here’s everything you need to know about growing sprouts and microgreens and why they should be a staple in your kitchen.

What Are Sprouts and Microgreens?

• Sprouts are the first stage of a plant’s life cycle. They are germinated seeds, harvested just a few days after sprouting. Popular options include alfalfa, broccoli, radish, and mung bean sprouts.
• Microgreens are a step beyond sprouts. They are young plants harvested when the first true leaves emerge, usually 1-3 weeks after planting. Microgreens are grown in soil or a similar medium and include varieties like sunflower, pea shoots, arugula, and basil.

Why Grow Sprouts and Microgreens?

1. Nutritional Powerhouses • Sprouts and microgreens are rich in vitamins, minerals, and antioxidants. For instance, broccoli sprouts are known for their high levels of sulforaphane, a compound linked to cancer prevention.
   • They are a concentrated source of nutrients, often containing higher levels of vitamins like C, E, and K than their mature counterparts.
2. Fresh and Flavorful • Sprouts add a crunchy texture and subtle flavor to salads, sandwiches, and wraps.
   • Microgreens bring intense flavor—whether it’s the peppery kick of arugula or the nutty taste of sunflower shoots.
3. Cost-Effective • A handful of seeds can yield multiple servings of sprouts or microgreens, saving you money compared to store-bought versions.
4. Sustainable and Eco-Friendly • Growing your own greens reduces packaging waste and food miles, making it an environmentally friendly choice.
5. Therapeutic and Fun • Watching seeds grow into tiny greens is incredibly rewarding. It’s a fun activity for kids and adults alike, and it brings a touch of nature into your home.

In this blog article, we will focus on how to grow microgreens from seed. It’s much easier than you’d think if you have never attempted it before. A separate article on how to grow sprouts will be posted later.

How to Grow Microgreens

1. Prepare a Growing Medium: Fill a shallow tray with potting soil or a similar growing medium. The tray I am using below is from Botanical Interests

2. Sow Seeds: Sprinkle seeds evenly across the surface and press them gently into the soil. In the photo below, I used a coarser soil, which, though not recommended, worked out fantastically for us. However, next time I plan to use a finer-textured soil for even better results. We have used Promix in other applications (like seed starting) and it’s been reliably successful.

3. Water and Cover: Mist the soil with water and cover the tray with a lid or plastic wrap to retain moisture.

4 .Light and Growth: Once seeds germinate, remove the cover and place the tray in a sunny spot or under grow lights. Keep the soil moist but not waterlogged.

5.Harvest: Use scissors to snip the microgreens just above the soil line when they are 1-3 inches tall. The microgreens in the video below are 10 days old when we started harvesting.

See video below of the growing process.

Creative Ways to Use Sprouts and Microgreens

• Toss them into salads for extra crunch and flavor.
• Use as a garnish on soups, omelets, or grain bowls.
• Layer them in sandwiches, wraps, or burgers.
• Blend them into smoothies for a nutrient boost.
• Add to stir-fries at the last moment for a fresh touch.

Why You Should Start Today

Growing sprouts and microgreens is one of the easiest ways to incorporate fresh, nutrient-dense food into your diet. With just a small space on your kitchen counter or windowsill, or on top your fridge (use a grow light for microgreens) you can enjoy a harvest of these tiny greens in days or weeks. Not only will your body thank you for the extra nutrients, but the process of growing your own food is immensely satisfying.

Start small, experiment with different varieties as the flavor profiles vary widely, and enjoy the journey of growing your own indoor garden! Whether you’re a seasoned gardener or a curious beginner, sprouts and microgreens are a simple and rewarding way to eat healthier.

Botanical Interests has a wide selection of Microgreens and Sprouts available to get started! Shop HERE.

Disclosure:
This post contains affiliate links with Botanical Interests. This means when you make a purchase using one of our links, we will receive a small commission. Thank you for your support!