1. What Exactly Are Microgreens?

Microgreens are tiny, immature plants that are harvested shortly after germination, usually within 7-14 days. They are packed with flavor and nutrition, making them a popular addition to various dishes. Microgreens come in a variety of types, including herbs, vegetables, and even edible flowers. They are known for their vibrant colors, delicate textures, and concentrated taste.

2. Preparing Microgreens

Before using microgreens, it’s essential to properly clean and prepare them. Start by gently rinsing them in cold water to remove any dirt or debris. Pat them dry using a clean kitchen towel or paper towel. It’s important to handle microgreens delicately to avoid damaging their tender leaves. Once they are clean and dry, they are ready to be incorporated into your recipes.

3. Flavor Profiles of Common Microgreens

Microgreens offer a wide range of flavors, from mild and herbaceous to spicy and tangy. Here are some common microgreens and their flavor profiles:

– Pea Shoots: Mild and sweet, with a hint of fresh peas.

– Sunflower Shoots: Nutty and crunchy, with a slightly bitter undertone.

– Radish Microgreens: Peppery and spicy, adding a kick to dishes.

– Basil Microgreens: Fragrant and aromatic, with a sweet basil taste.

– Cilantro Microgreens: Citrusy and refreshing, reminiscent of fresh cilantro.

– Arugula Microgreens: Peppery and slightly bitter, adding a robust flavor.

– Broccoli Microgreens: Mild and earthy, similar to broccoli florets.

4. Table: Microgreens Flavor Profiles and Food Pairing Suggestions

Here’s a handy table that suggests food pairings for various microgreens based on their flavor profiles:

MicrogreenFlavor ProfileFood Pairing Suggestions
Pea ShootsMild and sweetSalads, sandwiches, pasta dishes
Sunflower ShootsNutty and crunchyStir-fries, wraps, grain bowls
Radish MicrogreensPeppery and spicyTacos, burgers, roasted vegetables
Basil MicrogreensFragrant and aromaticCaprese salad, pasta, pizza
Cilantro MicrogreensCitrusy and refreshingMexican dishes, salsas, guacamole
Arugula MicrogreensPeppery and slightly bitterPizzas, salads, sandwiches
Broccoli MicrogreensMild and earthySoups, stir-fries, omelettes

5. To Cook or Not to Cook

Microgreens can be enjoyed both raw and cooked, depending on personal preference and the dish you are preparing. Some microgreens, like basil and cilantro, are best used fresh and added to salads, sandwiches, or as a garnish. Others, such as radish or arugula microgreens, can be lightly sautéed or stir-fried to mellow out their intense flavors.

6. How to Saute Microgreens

Sauteing microgreens is a quick and simple cooking method that can enhance their flavors. Here’s a step-by-step guide to sautéing microgreens:

a. Heat a drizzle of oil (such as olive oil or sesame oil) in a skillet over medium heat.

b. Add the microgreens to the skillet and toss them gently with tongs or a spatula.

c. Sauté the microgreens for 1-2 minutes, until they wilt slightly.

d. Season with salt, pepper, or other desired spices.

e. Remove from heat and serve as a side dish or as a topping for various dishes.

7. How Do You Eat Microgreens?

Microgreens can be incorporated into your meals in numerous ways. Here are a few suggestions:

– Add them to salads for an extra burst of flavor and texture.

– Use them as a topping for sandwiches, wraps, or burgers.

– Blend them into smoothies for a nutritious boost.

– Garnish soups, stews, or omelettes with microgreens.

– Incorporate them into stir-fries or noodle dishes.

– Get creative and experiment with different recipes and combinations.

8. Microgreens Recipes

a. Tropical Delight Smoothie


– 1 ripe banana

– 1 cup pineapple chunks

– 1 cup coconut water

– Handful of sunflower shoots

– Handful of basil microgreens


1. In a blender, combine the ripe banana, pineapple chunks, and coconut water.

2. Add a handful of sunflower shoots and basil microgreens.

3. Blend until smooth and creamy.

4. Pour into a glass and enjoy this refreshing tropical delight.

b. Rice Paper Rolls


– Rice paper sheets

– Carrot matchsticks

– Cucumber strips

– Avocado slices

– Radish microgreens

– Fresh mint leaves

– Dipping sauce of your choice (e.g., soy sauce, peanut sauce)


1. Fill a shallow dish with warm water. Dip a rice paper sheet into the water for a few seconds until it softens.

2. Lay the rice paper on a clean surface and start layering the ingredients in the center.

3. Place carrot matchsticks, cucumber strips, avocado slices, radish microgreens, and fresh mint leaves on the rice paper.

4. Fold the sides of the rice paper inward and roll it up tightly.

5. Repeat the process with the remaining ingredients.

6. Serve the rice paper rolls with your favorite dipping sauce.

c. Strawberries with Basil Microgreens Dessert


– Fresh strawberries

– Basil microgreens

– Honey (optional)

– Balsamic glaze (optional)


1. Wash the fresh strawberries.

2. Arrange the strawberries on a serving plate.

3. Sprinkle basil microgreens over the strawberries.

4. Drizzle with honey or balsamic glaze for added sweetness and flavor (optional).

5. Enjoy this simple and elegant dessert bursting with freshness.

d. Stuffed Mushrooms with Microgreens


– Large button mushrooms

– Cream cheese (or vegan cream cheese alternative)

– Garlic powder

– Onion powder

– Chopped sunflower shoots (or other microgreens of your choice)

– Salt and pepper to taste


1. Preheat the oven to 375°F (190°C).

2. Clean the mushrooms and remove the stems.

3. In a bowl, mix the cream cheese with garlic powder, onion powder, chopped sunflower shoots, salt, and pepper.

4. Stuff each mushroom cap with the cream cheese mixture.

5. Place the stuffed mushrooms on a baking sheet and bake for 15-20 minutes, until the mushrooms are tender and the filling is golden.

6. Serve the stuffed mushrooms as an appetizer or side dish.


With these flavor profiles, recipes, and cooking tips, you’re well-equipped to explore the world of microgreens and enjoy their vibrant flavors in your meals. Get creative and experiment with different combinations to discover your favorite ways to eat microgreens. Happy cooking!

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