What are microgreens and many ways to grow them

Microgreens are young seedlings in between sprouts and baby leaves, harvest as fast as 7days (depending on the variety). These tiny greens have so many remarkable health benefits, some people call them a superfood. Though vary in nutrients, most microgreens varieties tend to be rich in potassium, iron, magnesium and copper. Studies have suggested that microgreens are a good source of essential minerals, vitamins, and antioxidants that potentially can fight harmful radicals.

Sprouts vs Microgreens

We often get asked are microgreens the same as sprouts? They are actually different in many ways, even though they came from the same seeds, from growing methods to their appearance and taste. Sprouts are newly germinated seeds and microgreens grow from sprouts, when the first true leaves have emerged.

Sprouts are grown with just water, normally in sprouting jar, a moist and a low light environment that requires regular rinse to avoid bacteria growth and can be harvested in 2-5days. Microgreens can be grown in water or soil, normally need lights and good air circulation to thrive. They can be harvested within 1-2weeks. Unlike sprouts, that the whole thing can be eaten, we normally only consume microgreens’ leaves and stems. There are many varieties and usage of microgreens available, while sprouts are limited. In Sow Rich, we carry more than 50 types of microgreens for you to explore!

Wonder where does microgreens fall into the growing stages?

Microgreens come from the same matured plant that you will buy at a grocery store, such as Broccoli, lettuce, amaranth, etc.

Here is an example of the edible stages of Broccoli:
Sprouts Microgreens Baby Leaves Matured plant.

Each stage has different nutrient level. In general, sprouts and microgreens have the most concentrated nutrient level compared to their matured counterparts.

Research shows that many microgreens are 4-6x higher in vitamins and antioxidants than the fully-grown plant. Microgreens also contain more Sulforaphane and Polyphenols than their mature counterparts. Sulforaphane and Polyphenols are known for its benefit of antioxidant, antimicrobial, and anti-inflammatory properties that potentially offer some protection from certain disease, cancer, heart health and autism treatment.

Let’s compare the tiny but mighty microgreens vs their matured counterparts! By having 1 Ounce of Microgreen Broccoli is equivalent of having the Sulforaphane content of 1.5 Pound of Broccoli. Microgreens Purple Cabbage had more than 40x the Vitamin E content and 20x the lutein-zeaxanthin concentration than fully grown Purple Cabbage. Microgreen Coriander had 3x times more beta-carotene than mature Coriander.

* Source: Xiao, et al.2021

Many ways to grow microgreens

The microgreensseeds in Sow Rich are suitable to grow as sprouts and microgreens, maybe baby leaves, and our herbs series can be grown to matured herbs! It is also fun and easy to grow your own microgreens. Only small space needed and easily grown in a home environment. No green thumb needed! Just some simple knowledge with a little practice.

To ease your growing journey, we provide step by step growing guides, with videos on these different growing methods and FREE downloadable detailed grow guides.

Here are some of the methods that you can practice to grow these tiny but mighty microgreens.

1. Medium Water – Big Seeds

Here’s a sneak peek on how to grow ‘Big Seeds’ Microgreens with Water as growing medium. Yes, you can grow some of the microgreens hydroponically, without soil! We categorised the seeds that needs soaking under ‘Big Seeds’.

Microgreen Seeds: Peas and Beans, Convolvulus (Kangkung), Sunflower, Wheatgrass and the different types of Radish.

2. Medium Water – Small Seeds

Growing without soil is a great start of your microgreen journey. Highly recommended for beginners as it has less steps and less equipment needed to start. It is also cleaner to manage when growing with hydroponic method. These ‘Small Seeds’ that does not need soaking.

Microgreen Seeds: Broccoli, Chinese Cabbage, Purple Cabbage, Mustard, Rapeseed, Purple Kohlrabi, Red Russian Kale are fairly easy to germinate using hydroponic method.

3. Medium Soil – Big Seeds

There are some microgreens do better hydroponically and some do better in soil. However, plants generally grow better with soil. With a little bit more effort, you get a better yield and slightly higher quality microgreens. Some claims that growing with soil provides a better flavour, especially if compare side by side. Also, growing with soil save you a little bit of time with less watering needed, as long as you keep the soil moist (but not soaked). Again, it is a personal preference to choose growing with soil or water, do try out both methods and stick to one that you prefer.

Microgreen Seeds: Microgreen Peas and Beans, Convolvulus (Kangkung), Sunflower, Wheatgrass and the different types of Radish, Swiss Chards (Red and Yellow Sunrise), Beet

4. Medium Soil – Small Seeds

Some microgreens cannot be grown hydroponically, hence soil is the next best choice. However, microgreens that can be grown hydroponically, will thrive in soil too. While microgreens do not need nutrients in soil to grow, we recommend to use coco coir as the most effective and affordable way to grow microgreens. Other options such as potting soil, seedling soil or compost mixes are great too.

Microgreen Seeds: Broccoli, Chinese Cabbage, Purple Cabbage, Mustard, Rapeseed, Purple Kohlrabi, Red Russian Kale, Green lettuce, Romaine Lettuce, Alfalfa, Black Sesame, Rocket (Arugula)

5. Medium water – with net

You can grow microgreens as long as there is a growing medium that locks in moisture for the seeds to germinate. This method is great especially when you run out of soil or when your seeds are too small to sow it directly on the trays to grow hydroponically! Although kitchen paper towel is commonly used as a growing medium, we would recommend using net such as gauze, laundry net, mosquito net as a better option. It definitely provides a better control in terms of moisture level as they are allowed to dry up quicker than kitchen paper towel if overwater happen and they keep moisture and evenly distribute for a longer period of time compare to kitchen paper towel.

Microgreen Seeds: Green lettuce, Romaine Lettuce, Alfalfa, Black Sesame, Rocket (Arugula)

6. Medium water – Growing Peanut.

It is not easy to get fresh peanut sprouts off the shelf in our local supermarket. The easiest way to access it is probably to grow it yourself! They are tasty to eat and we promise its worth every effort! Peanut sprout taste like a crunchier and nuttier version of Turnip (locally known as Sengkuang), if you like the refreshing flavour and texture of Turnip, you will love peanut sprouts.

Peanut sprouts are said to be easier to digest than peanuts, leading to faster nutrient absorption. You can start eating them as soon as they have sprouted or grow them into a taller size. They are concentrated with natural sources of vitamins, minerals, enzymes, trace elements, amino-acids and proteins that improves energy, also packed with healthy monosaturated fats that potentially support cardiovascular health, fight inflammation and lower cholesterol levels.

Try growing with our Peanut & Microgreen Box, specially designed to grow your peanut sprout and other microgreens at ease. No soil needed, and microgreen seedling tray is included to grow with different growing methods!

Try out all the growing methods above! There will always be one that is suitable for your liking and you will want to stick to it! Have fun!