Sprouts, Microgreens & How To Grow Them At Home

A step-by-step guide to effortlessly cultivate nutrient-packed mini-greens

You could perhaps say that sprouts are younger versions of microgreens, the main difference being their growing method and harvest time.

Nutritionally, sprouts typically have a different and lesser nutritional profile than microgreens, but that shouldn’t keep you from consuming them.

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Sprouts

are young plants that are grown from seeds or legumes, typically consumed just a few days after germination (or sprouting).

Sprouts are consumed at a very early stage of growth when the root, stem, and underdeveloped leaves are still tightly packed together.

They are commonly used in salads, sandwiches, stir-fries, and other dishes. I use them to top pretty much any savoury dish.

Nutrient profile

Vitamins

• C, K, A and several B vitamins

Minerals

• iron
• magnesium
• potassium
• phosphorus

Trace minerals

• zinc
• copper
• manganese

More

• dietary fibre

aids in digestion and helps maintain healthy bowel movements

• antioxidants
• enzymes
• protein

Yes, protein! Sprouts are relatively high in protein compared to fully grown plants.

Which sprouts can I grow?

Some common types of sprouts include

• lentil
• mung bean
• alfalfa
• broccoli
• radish
• clover

Danger?

There can be a risk of bacterial contamination during the sprouting process, so proper handling, cleaning, and storage techniques ensure food safety.

Also, beans like kidney, black and navy beans (among other grains, legumes and vegetables) contain a toxin called lectin and, therefore, should be cooked thoroughly to eliminate it. It is a naturally occurring toxin that serves as a natural defence mechanism of the plant against pathogens, pests and insects.

How to grow your sprouts

Sprouting involves a process where seeds or legumes are soaked in water and then rinsed multiple times over a few days. This creates a moist environment that stimulates germination, and as the seeds sprout, they develop short stems, roots, and sometimes small, pale green leaves.

You need

• sprouting jar or tray

Wide-mouthed glass jar or a specialised sprouting tray with drainage holes

• Cheesecloth or mesh lid

Any breathable cover to allow airflow while preventing debris or insects from entering will do

• Colander or kitchen strainer

Useful for rinsing and draining the sprouts, but you can also do it without one.

• Clean storage containers

for storing the sprouts after harvesting

• Sprouting seeds* and clean water
• Rubber band (maybe) to secure the cover on the sprouting jar or tray

Step-by-step guide

Generally, follow the instructions that come with the seeds. Otherwise, follow this:

1. 1–3 tablespoons of seeds, rinse the seeds thoroughly under running water
2. Fill your seeds and container with water, cover the seeds completely throughout the soaking period. Place a mesh lid or cloth to prevent anything from entering.
3. After 12 hours (or overnight), drain the water through the drainage holes or use a colander. Rinse the soaked seeds with fresh water and drain again. Gently swish the seeds to rinse thoroughly.
4. Place the rinsed seeds in the sprouting jar or tray without water now. Cover the jar with a breathable cover, secured with a rubber band if needed. Place it upside down so that any excess water can drain out.
5. All you need to do now is rinse the sprouts with fresh water 2–3 times a day. Drain the water thoroughly after each rinse to prevent excess moisture and place it upside down, in an inclined position or on a rack to allow air circulation. Place it where it is bright; avoid placing it in direct sunlight.
6. Continue the rinse and drain process for a couple of days until the sprouts reach the desired size. The time required for sprouting usually varies depending on the seed type. Harvest the sprouts by removing any seed hulls (they float above water) and transferring them to a colander or clean surface. Rinse them once more and allow them to dry thoroughly.
7. Ready to consume! You can store the harvested sprouts in a clean, sealed container in the fridge. Consume them within a few days to ensure freshness and quality. Rinse them again before consumption.

*Select seeds specifically labelled for sprouting. I recommend mung beans, alfalfa, broccoli, radish, lentils, and fenugreek. Make sure that the seeds are suitable for sprouting, and choose organic, preferably.

Sprouts are typically eaten raw, as their texture is crunchy, and they possess a mild, fresh flavour. One of my recent favourite way of eating them is on top of avocado toast! I also enjoy watercress and butter on soft pretzels :)

Microgreens

are the older siblings of sprouts, which are harvested once they have properly developed their first set of true leaves. That usually takes 1 to 2 weeks, typically measuring 3 to 7 cm.

Nutrient profile

In recent years, microgreens have gained attention as a healthy and sustainable food option.

A study on broccoli microgreens found that they contain higher concentrations of vitamins C, E, and K and minerals like magnesium, manganese, copper, and zinc than mature vegetables.

• Vitamin C supports the immune system, acts as an antioxidant, promotes collagen synthesis, and enhances iron absorption.
• Vitamin E acts as a powerful antioxidant, protects cells from damage, supports skin health, and may even have anti-inflammatory properties.
• Vitamin K plays a vital role in the blood clotting process, helps maintain bone health, and may play a role in heart health.

More

• dietary fibre

aids in digestion and helps maintain healthy bowel movements

• rich in antioxidants

which help protect cells from damage caused by free radicals, like beta-carotene and various phenolic compounds. The antioxidant capacity of microgreens may be several times higher than that of mature edible plants. :)

Grow microgreens at home

You need

• sprouting/microgreen seeds
• nutrient-rich growing medium like potting soil
• (coconut coir*, or a specialised microgreen growing mix)
• shallow trays or other containers with draining wholes
• water to maintain moisture levels
• a shady spot

*coconut coir is a natural fibre extracted from the husk of coconuts. It is, therefore, a byproduct of the coconut industry and is often used for many purposes, one of them being as a growing medium for plants

Step-by-step guide

1. Prepare the containers and fill the trays with potting soil and, if using, growing mix.
2. Now, evenly spread the seeds over the growing medium, aiming for a dense but not overcrowded arrangement. You can gently press them into the soil, but I recommend lightly covering them with a thin layer of soil instead.
3. Moisten the soil using a spray bottle or water from the bottom. Cover the trays with a lid or another tray to create a dark environment for the seeds to germinate. Maintain proper moisture by lightly watering the soil when needed throughout the growing process.
4. Keep the trays in a warm and well-ventilated area. After a few days, the seeds will germinate, and you’ll start to see tiny sprouts emerging. Remove the cover and place the trays in a bright location without direct sunlight or under grow lights.
5. Water the microgreens regularly, preferably from the bottom. That way, you will avoid unwanted moisture on the delicate leaves. Ensure good airflow and ventilation to prevent mould or fungal growth. Do not drown them, but make sure you don’t let the soil dry out completely.
6. After 1–3 weeks, when the microgreens have developed their first set of true leaves and reached the desired height of 3–8cm, they are ready to be harvested. Use clean scissors or a sharp knife to cut the microgreens just above the soil level.
7. Time to enjoy your home-grown microgreens! Rinse the harvested microgreens gently, allow them to dry, and use them immediately to retain their freshness and nutritional value. Add them as a light, flavourful garnish or incorporate them into salads, sandwiches, smoothies, or other dishes.

I hope after this blog; you’ll consider sprouts or microgreens for an extra boost of nutrition. :)

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─ activeplantbased 🐇