Top 10 Popular Recipes with Microgreens

Microgreens, also known as microgreen, are young plant sprouts measuring 5–10 cm in height. They are now gaining popularity due to their wide variety, health benefits, and ease of cultivation.

Initially, microgreens were used as a garnish for dishes in San Francisco restaurants starting in 1980. Later, chefs began adding microgreens to salads, soups, smoothies, and appetizers as full-fledged ingredients. At that time, only a few crops were used (arugula, beetroot, cabbage, cilantro, and basil), but each year the variety and popularity of microgreens continues to grow.

Microgreens are especially favored by people who follow a healthy diet. These sprouts can be grown independently in environmentally friendly conditions, allowing one to gain the maximum benefit from the plants. We present to you the top 10 most popular microgreen recipes that you can easily prepare at home.

Berry Smoothie with Microgreens

A delicious and vibrant smoothie packed with vitamins to support overall immunity.

Ingredients:

• Apple – 1 piece
• Any berries – 100 g
• Any microgreens (radish, pea, arugula, cress, etc.) – 1/2 cup
• Ginger root – 1 cm
• Water or plant-based milk – 100 ml

Preparation:

Wash and peel all the listed ingredients. Set aside a small amount of microgreens for garnish. Transfer the rest into a blender. Add water or milk and blend until smooth. Pour the smoothie into glasses and garnish with fresh sprouts.

Detox Smoothie with Pea Microgreens

A drink that won’t leave anyone indifferent. It helps speed up metabolism and provides energy for the whole day.

Ingredients:

• Pea microgreens – 100 g
• Oat flakes – 2 tbsp
• Peeled kiwi – 2 pieces
• Orange juice (preferably freshly squeezed) – 200 g
• Honey – 1 tsp

Preparation:

Place all ingredients into a blender and blend until smooth. The smoothie can be consumed immediately. Store in the refrigerator for no more than 4–6 hours in a sealed container at a temperature of +2 to +10 °C.

Perfect Poached Egg with a Mix of Salad Microgreens

There are many ways to prepare this famous breakfast, but we assure you that with this method, your poached egg will turn out just right.

Ingredients:

• Egg – 1 piece
• Bread or bruschetta
• Cheese
• Salad mix microgreens or any preferred microgreens
• Salt, pepper

Preparation:

Boil water in a kettle. Take a large cup or deep bowl and fill it halfway with boiling water. Add salt to the water and gently pour in the egg. Place the container with the egg in the microwave and heat for 40 seconds (depending on the egg size, it may take 30 to 60 seconds).

Meanwhile, spread cheese or another spread on a slice of bread and add your favorite topping (cucumber, lightly salted salmon, ham, tomato, spinach, mushrooms, etc.).

Once the egg is ready, drain the water using a strainer or remove the egg with a slotted spoon. Place the egg on the sandwich, season with salt and pepper, and of course, garnish with fresh salad mix microgreens.

Simple Vegetable Salad with Sunflower Microgreens

The easiest way to use microgreens is to add them to a salad. This tasty dish helps strengthen the immune system and provides the body with a large amount of vitamins.

Ingredients:

• Carrot – 1 piece
• Cucumber – 2 pieces
• Sunflower microgreens – 100 g
• Fresh cilantro – to taste
• White sesame seeds for serving

For the dressing:

• Lemon juice – 1 tbsp
• Olive oil – 1 tbsp
• Soy sauce – 2–3 tsp
• Ground black pepper – to taste

Preparation:

Cut the carrot and cucumbers into thin strips. Mix all the dressing ingredients together. Combine the vegetables with the dressing, cilantro, and sunflower microgreens. Season with pepper and toss the salad. Before serving, garnish the dish with sesame seeds and microgreens.

Salad with Avocado, Strawberries, and Microgreens

Adding strawberries to the salad makes it very delicate and aromatic, with a touch of tartness. This is also a healthy and diet-friendly recipe. With this simple microgreen dish, you’ll delight your family with an unusual taste and a restaurant-style presentation.

Ingredients:

• Iceberg or leaf lettuce – 1/2 head
• Avocado – 1 piece
• Fresh cucumber – 1 piece
• Strawberries – 200 g
• Microgreens (arugula, cress, etc.) – 2 tbsp
• Pine nuts – 1 tbsp
• Chia seeds or sesame seeds – 1 tbsp
• Lemon juice – 1 tbsp

Preparation:

Tear the lettuce leaves into medium-sized pieces and spread them over the bottom of a salad bowl. Peel and dice the avocado, place it in the bowl, and drizzle with lemon juice. Slice the cucumber into half-moons or strips and layer it next. Then, add strawberries cut in halves or quarters depending on their size. Sprinkle the salad with pine nuts, chia or sesame seeds, and top with microgreens.

Pea Microgreens and Feta Salad

A simple and light fitness salad packed with vitamins. The pea shoots add freshness, while the orange-olive dressing gives it a unique and aromatic twist.

Ingredients:

• Radishes – 1 bunch
• Pea microgreens – 3 handfuls
• Arugula – 1 bunch
• Feta cheese – 60 g
• Cucumber – 1 piece

For the dressing:

• Orange – 1/2 piece
• Olive oil – 30 ml
• Sweet mustard – 1/2 tsp
• Balsamic vinegar – 1 tsp
• Salt, pepper – to taste

Способ приготовления:

Preparation:

Slice the radishes and cucumber into rounds, and cut the feta into cubes. Place the cucumber, radishes, arugula, feta, and pea microgreens into a salad bowl.

To make the dressing, squeeze the orange juice into a separate bowl, add the olive oil, salt, balsamic vinegar, and mustard. Season with salt and pepper, and whisk together using a fork or whisk. Pour the dressing over the salad and gently mix all the ingredients.

Simple Microgreens Mix Salad

Eating this salad at least twice a week as a side dish can help eliminate the feeling of heaviness in the stomach and leave you feeling more energized.

Ingredients:

• Microgreens
• Eggs – 2 pcs
• Tomato – 1 pc
• Cucumber – 1 pc
• Olive oil or mayonnaise – to taste
• Salt, pepper – to taste

Preparation:

Boil the eggs hard. Dice the eggs, cucumber, and tomato. Wash the microgreens; large sprouts can be chopped. Combine all the ingredients in a salad bowl and dress with olive oil or mayonnaise.

Avocado Toast with Microgreens

These healthy toasts can serve as a full breakfast or a great snack. They’re quick to prepare and perfect for those who watch their figure.

Ingredients:

• Bread (white, rye, or yeast-free)
• Avocado – 1 pc
• Lemon – 1/2 pc
• Tomato
• Microgreens (any kind) – 1 bunch
• Sesame seeds – to taste
• Salt, pepper – to taste

Preparation:

Slice the bread and toast it in a toaster or oven at 220°C. Peel the avocado, remove the pit, and cut into thin slices. Place the avocado on the toasts and drizzle with lemon juice. Then add tomato slices, microgreens, sesame seeds, salt, and pepper.

Potato Cream Soup with Leek Microgreens

Leeks are more tender and juicy than regular onions. Their sprouts are packed with trace elements and vitamin C, helping boost immunity. Leek microgreens pair well with salads, sandwiches, and soups. This hearty potato soup will warm you up and give you energy on a chilly day.

Ingredients:

• Potatoes – 1 kg
• Onion – 1 pc
• Garlic – 3 cloves
• Vegetable broth – 4 cups
• Fresh grated ginger – 2 tbsp
• Hard cheese – 50 g
• Olive oil – 1 tbsp
• Leek microgreens
• Salt, pepper – to taste

Preparation:

Heat olive oil in a heavy-bottomed pot and sauté finely chopped onion until soft. Add minced garlic and ginger, cook for another minute. Peel and dice the potatoes, then add to the pot. Pour in the broth, season with salt and pepper, and simmer for 10–15 minutes.

Blend the soup until smooth using an immersion blender. Stir in grated cheese. Serve hot, garnished with leek microgreens.

Caramelized Pear with Arugula Sprouts

Yes, microgreens can be used in desserts too! This healthy dessert is made from simple ingredients. It’s sure to please any sweet tooth, while the arugula sprouts add a special aroma and extra health benefits.

Ingredients:

• Pears – 2 pcs
• Sugar – 1 cup
• Arugula microgreens – 50 g
• Butter – 100 g
• Ice cream – 100 g
• Cinnamon, vanilla – to taste

Preparation:

Peel the pears and remove the cores. Cut the flesh into 2×2 cm cubes. In a deep skillet, melt the butter and add sugar. Stir until completely dissolved. Add the pears and cook while stirring until they soften and caramelize. Add cinnamon and vanilla, mix well, and simmer over low heat for another 2–3 minutes. Serve the caramelized pears over scoops of ice cream and garnish with arugula microgreens.

Enjoy! 🙂