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How to Eat Microgreens? 5 Easy Recipes for Nutrient Lunch. 0
How to Eat Microgreens? 5 Easy Recipes for Nutrient Lunch.

How to Eat Microgreens? 5 Easy Recipes for Nutrient Lunch.

Microgreens have taken the culinary world by storm, becoming a trendy and flavorful addition to dishes everywhere. But beyond their delicious taste, these tiny greens are packed with nutrients, making them a valuable part of any diet. However, knowing how to incorporate them into everyday meals can be a challenge.

In this article, we'll explore 5 simple yet delicious recipes 🤩 that are perfect for incorporating microgreens into your daily routine. 

Additionally, we'll delve into the nutritional benefits of microgreens, explaining why they're so good for you and how to make the most of their health-boosting properties.


This is our microgreens culinary itinerary⬇️

1. How to eat microgreens?

2. Why are microgreens good for you?

3. Are microgreens really more nutritious than vegetables?

4. Microgreens recipes:

    I. Vege Bowl with Microgreens.

    II. Salad with sweet potato and microgreens.

    III. Tacos with Microgreens and Guacamole.

    IV. Sandwiches with tuna and microgreens.

    V. Salad with beetroot and microgreens.




1. How to eat Microgreens?

When it comes to microgreens, one question stands out - how to eat them?🤔 It's a curiosity shared by cooks and food enthusiasts alike. Microgreens are tiny plants in their early growth stage, somewhere between sprouts and young plants. This makes them perfect for enjoying raw.

Fresh microgreens are bursting with nutrients, minerals, and vitamins, plus they're incredibly crunchy. Eating them raw ensures you get all their nutritional goodness, flavor, and vibrant color. That's why they're fantastic in:

  • salads,
  • sandwiches,
  • cocktails,
  • wraps,
  • and more mouthwatering dishes.

Sure, you could cook them, but that might diminish some of their nutrients. Still, it's worth experimenting to discover new tastes and textures. We leave the decision to you, so you can savor the full flavor of microgreens to the fullest.


2. Why are microgreens good for you?

We could talk endlessly about the incredible benefits of microgreens for our bodies. Officially labeled as superfoods 💪, these natural wonders are packed with nutrients that are believed to promote overall health. To break it down, here are the key characteristics:

  • Nutrient-Rich: Microgreens are bursting with essential vitamins, minerals, and antioxidants, making them a nutritional powerhouse.
  • Immune-Boosting: Their abundant nutrient content works wonders in strengthening the immune system, helping to ward off illnesses and infections effectively.
  • Heart Health: Regular consumption of microgreens can contribute to heart health by reducing the risk of cardiovascular diseases, thanks to their fiber and antioxidant content.
  • Weight Management: Despite being low in calories, microgreens are rich in nutrients, making them a valuable addition to any weight management plan. They provide satiety without adding extra calories.
  • Digestive Health: The fiber found in microgreens supports healthy digestion and can aid in preventing constipation while promoting gut health.
  • Anti-Inflammatory: Many microgreens possess anti-inflammatory properties that help in reducing inflammation within the body, thus lowering the risk of chronic diseases associated with inflammation.

Incorporating microgreens into your diet can offer a plethora of health benefits, contributing to a healthier and happier you.


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3. Are microgreens really more nutritious than vegetables?

It's often said that microgreens are a nutritional powerhouse, surpassing their mature counterparts in terms of nutrient content. 🌱Despite their diminutive size, these tiny greens are bursting with vitamins, minerals, and antioxidants.

Harvested at the peak of their nutritional density, microgreens deliver vital nutrients crucial for maintaining overall health and well-being. Their vibrant colors hint at their rich antioxidant content, which plays a crucial role in combating oxidative stress and inflammation in the body.

Studies indicate that microgreens may even contain higher levels of certain nutrients compared to fully grown vegetables. Harvested at such a young age, microgreens are easier for our bodies to absorb, ensuring we get the most out of their nutritional goodness. 

If you're interested in learning more about the nutritional value and richness of microgreens, we have an article that describes in detail which microgreens are most nutritious.


📚►Are microgreens better for you than lettuce? Comparison of nutritional properties seeds, sprouts and microgreens and what affects them.


 4. Microgreens Recipes.

Now, let's move on to the most delicious part of the article - the recipes featuring microgreens. Are you ready?🚀

I. Vege Bowl with Microgreens


  • ½ cup Pea Foxy Microgreens
  • 1 cup cooked quinoa
  • ¼ cup grilled sweet potato, diced
  • 1 radish, sliced
  • ¼ cup red cabbage, shredded
  • ¼ cup chickpeas, drained and rinsed
  • ¼ cup green peas
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • 1 tablespoon sesame seeds



1. In a mixing bowl, combine the cooked quinoa and mixed vegetables and microgreens.

2. Add the chickpeas, and sweet potato to the bowl.

3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.

4. Pour the dressing over the quinoa and vegetable mixture and toss until well combined.

5. Divide the mixture into serving bowls, and top each bowl with more pea microgreens.

4. Serve immediately.


Vege Bowl with Microgreens⬇️


II. Salad with Sweet Potato and Microgreens



  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 tablespoon freshly squeezed lemon juice
  • Salt and pepper to taste


1. In a large mixing bowl, combine the Pea Jumbo MicrogreensPea Dunn MicrogreensRadish Pink Microgreens  and thinly sliced radish.

2. Add the diced baked sweet potato, roasted cherry tomatoes, crumbled feta cheese, diced red onion, and sliced avocado to the bowl.

3. In a small jar, combine the olive oil, apple cider vinegar, Dijon mustard, lemon juice, salt, and pepper. Close the jar tightly and shake vigorously until well combined.

4. Pour the dressing over the salad ingredients in the bowl and toss gently until everything is evenly coated.


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III. Tacos with Microgreens and Guacamole



1. Prepare the guacamole. Cut the avocados in half, remove the pits, and scoop the flesh into a bowl. Mash the avocado with a fork until smooth. Stir in the chopped red onion, diced tomato, chopped cilantro, lime juice, salt, and pepper. Adjust seasoning to taste.

2. Warm the tortillas. Heat a skillet over medium heat. Warm each tortilla for about 30 seconds on each side until soft and pliable. Keep warm in a clean kitchen towel or tortilla warmer.

3. Assemble the tacos. Spoon a generous amount of guacamole onto each tortilla. Top with a Cilantro, Coriander Split and Radish Red Rambo Microgreens.

4. Add optional toppings if desired, such as shredded cheese, sour cream, or salsa.

5. Enjoy your delicious Tacos with Microgreens and Guacamole!

6. Feel free to adjust the ingredients and quantities based on your preferences.


Tacos with Microgreens and Guacamole⬇️


IV. Tuna Salad Sandwich with Microgreens


  • ½ cup Garlic Microgreens
  • ½ cup Onion Microgreens
  • 1 can of tuna, drained
  • 2 tablespoons mayonnaise
  • 1 tablespoon chopped celery
  • 1 tablespoon chopped red onion
  • Salt and pepper to taste
  • Bread slices


1. In a bowl, mix together the tuna, mayonnaise, chopped celery, and chopped red onion.

2. Season with salt and pepper to taste.

3. Place a handful of microgreens on a slice of bread.

4. Top with the tuna salad mixture.

5. Cover with another slice of bread to form a sandwich.

6. Repeat to make more sandwiches.


V. Beetroot and Microgreens Salad:



  • 3 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste


1. Put microgreens, diced beetroots, microgreens, feta cheese, in a bowl.

2. Mix olive oil, balsamic vinegar, salt, and pepper in a small jar to make the dressing.

3. Pour the dressing over the salad and toss gently.

4. Sprinkle with roasted seeds 

5. Serve right away.


That's not all!🤩 If you're craving even more inspiration or simply eager to enjoy some sprouts, be sure to check out our previous article. It also features recipes for dishes with microgreens and sprouts.


📚►How to Use Microgreens and Sprouts in the Kitchen? 5 easy recipes ideas.


Are your taste buds tingling already? These recipes are sure to whet your appetite! We have to admit that these recipes featuring microgreens are among our favorites. The delicious flavor and satisfying crunchiness of microgreens are perfect for salads, sandwiches, or wraps.

And the best part? These recipes make it super easy to incorporate these nutritious microgreens into your meals. With just a handful of these greens, you can effortlessly boost the nutritional value of any dish. We hope you already know that microgreens are easy to eat. Let's dive in and make healthy eating a breeze!


Enjoy 🌿

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