Produce Spotlight on Microgreens
Microgreens are mini versions of whole-grown plants that are harvested when they are just a few inches tall. Known as “vegetable confetti” because of their bright and varied colors, microgreens are full of minerals and antioxidants, with up to 40 times more nutrients than more mature greens. They are also full of flavor. Mustard and arugula greens taste spicy, whereas cabbage and sunflower greens can be quite mild.
Shopping for Microgreens
Microgreens can be grown at home or found in a grocery store or farmers’ market. When shopping for microgreens, choose greens that look fresh and crisp, are no more than 2 days old, and have been refrigerated. Microgreens are easy to grow from seeds in containers at home year-round. With some soil, water, and light, new microgreens will be ready to harvest in 1 to 2 weeks. When the plants are 2 to 4 inches tall, use clean scissors or shears to cut the stems just above the soil line.
Common Types
Many vegetable seeds can be used to grow microgreens, including arugula, beets, broccoli, buckwheat, cauliflower, clover, radish, and sunflower.
Storage and Preparation
- Eat microgreens as soon as possible.
- Keep microgreens dry and wash them only when you are ready to eat them. Moisture and humidity will make them soggy and will affect their longevity.
- Wrap unwashed harvested microgreens in a damp paper towel, place in a plastic bag or container, and refrigerate. Depending on the type, microgreens can last 5 to 7 days in the refrigerator.
Serving Ideas
- Use as you would sprouts: by themselves or in a range of dishes.
- Add to salads, taco toppings, and sandwiches.
- Sprinkle on top of savory soups, such as potato and leek soup or winter squash soup.
Microgreens Math
1 serving size =
1 cup
Using Locally Grown Produce
For recipes featuring fruits and vegetables, visit our website https://extension.umass.edu/nutrition/recipes/. To locate places to buy local produce, visit https://www.mass.gov/orgs/massachusetts-grownand-fresher.
Nutrition Facts
Serving size: 100 g; Calories: 28; Carbohydrates: 4.4 g; Fiber: 2.2 g; Fat: 0 g; Saturated fat: 0 g; Sodium: 25 mg