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Get Fresh: Growing Microgreens Indoors for Year-Round Salads

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Trendy microgreens are a simple solution to getting more vegetables on your plate this winter. Fast growing microgreens are popular with five-star chefs who call them “vegetable confetti” and sprinkle them liberally on salads, sandwiches, and plates. They provide color, crunch, and diverse taste.

You can even grow super sweet popcorn greens or sunflower sprouts!

pea microgreens, up close

Available year round, hipster grocers and farmers markets sell them at $30 to $50 a pound. But microgreens are so easy to grow at home, they should become a regular part of your healthy lifestyle.

Growing microgreens

Fast growing microgreens are like a cross between a sprout and a baby leaf lettuce. Unlike sprouts, microgreens are grown in soil. They are harvested as soon as the first two or four true leaves appear. Unlike baby leaf lettuce, you only get one harvest from these greens. But like sprouts and baby greens they are a powerhouse of nutrition.

Growing microgreens allows you to produce a lot of fresh greens for salad, stir fries, and soup in a short time. Many varieties of flavors are possible from spicy mustard and radish, to juicy sunflowers, or sweet pea shoots. And in the dead of winter, there’s nothing like having a windowsill full of fresh greens.

Your windowsill salad can be ready in as little as 2-3 weeks! They are harvested only once, by cutting the plant at the soil surface. The roots remain in the pot. Then the pot is replanted for another crop in the same soil.

What’s the difference between microgreens and sprouts?

  • Microgreens are planted in soil. They are cut off at soil level. The roots are not eaten.
  • Sprouts are not grown in soil. They are eaten in their entirety, tiny roots and seeds and all.

How to grow microgreens indoors

  • Use a shallow pot or container that is at least 2″ deep, with good drainage.
  • Fill the container with sterilized potting soil to ½ inch from the top. Microgreens don’t need additional fertility. Most of the energy that they need for growth is inherent in the seed.
  • Sprinkle your seeds for microgreens liberally on the soil surface. Microgreens are broadcast densely. Cover loosely with a light layer of additional soil.
  • Firm the soil in place.
  • Sprinkle the surface of the soil with powdered cinnamon to prevent damping-off disease. You can use older spices for this.
  • Water the pot from below, rather than watering with a watering can. Do this by letting it sit in a pan of lukewarm water until the surface of the pot is lightly damp. Then drain the planting container until it doesn’t drip any more.
  • Place the container on a tray to catch the drips and protect your carpets and furniture.
  • Provide adequate light for growth. Without strong light microgreens will grow spindly and leggy. Microgreens can be grown in a sunny window if you live where there is adequate sunlight year round. If you live north of the 40th parallel, you’ll need supplemental light in the winter months to grow microgreens.
fast growing microgreens in trays of soil, green and reddish

Related: Hydroponics 101 

Lights and water

Use a full spectrum grow light, if necessary to allow for fast growing microgreens and adequate growth. The light should be placed four inches above the top of the leaves.

  • Keep the soil moist. Microgreens are shallowly rooted and require more frequent watering than plants like lettuce, which roots more deeply. If the soil surface is dry you’ll need to water.
  • Mist the soil surface and the emerging plants if you live in an area with low humidity. Microgreens grow quickly, and need higher humidity than seedlings.

When to harvest microgreens

When the fast growing microgreen seeds germinate and the plant emerges from the soil, the seed leaves (cotyledon) unfurl first. A few days to a week later, the first true leaves emerge. Once the first set of two or four true leaves are fully open your microgreens are ready to harvest. Harvest microgreens when they’re about 1½ to 2 inches tall. Sunflower microgreens or pea microgreens may be little taller at 3-4″ high at harvest time.

How to harvest microgreens

To harvest microgreens, cut them off at the soil surface with scissors. You’ll only get one harvest out of each tray of these greens. When you’ve clipped they entire tray, you can replant seeds in the same tray. you can use the same soil 3-4 times; after that transfer the roots and soil to your compost pile.

radish microgreens with tiny roots on black

Related: Sprouting Lentils for Protein-Packed Sandwiches, Salads, and Wraps

How to eat microgreens

Wash the greens under cold water and drain well. You can use them on sandwiches as you would sprouts to add color and crunch, add them to smoothies for extra nutrition, or sprinkle them on stir fries or soup, just before serving.

Larger microgreens like sunflowers or pea shoots work well in salads. Smaller microgreens like kale, amaranth, chard, and pac choi, work better as an addition to sandwiches or wraps, as you would use sprouts. Use them as a garnish. Sprinkle them on hummus or spinach dip. There are so many ways to use them.

Avoid using larger beans, like kidney beans, as microgreens. The leaves of some beans are toxic and shouldn’t be eaten.

microgreens growing in a container

A perpetual harvest at home

My microgreen set up has four shallow planting containers. I could plant all four at once and have a single large harvest two to three weeks from planting.

If I planted again, I’d be waiting another 2 or 3 weeks before I could harvest again. It would be a cycle of feast, then famine. It took me some experimenting to figure out how to grow microgreens at home so that it works for us.

By planting one of the four trays every five days and replanting as I harvest, I can maintain a small supply of microgreens perpetually, with the same amount of effort, and the same cost in energy.

The first tray planted is harvested 14 to 18 days after planting. Each subsequent tray is harvested 5 to 7 days after the last tray that was harvested, and replanted with fresh seed. After the first 2 weeks you’d have a fresh harvest of microgreens every week.

You will need to replenish the soil with fresh, sterilized potting soil after 2 or 3 rounds of microgreens. This will keep the fungus that causes damping off disease from getting the upper hand.

buckwheat seeds in a right hand

Related: How to Grow Your Own Organic Broccoli Sprouts

Where to find seeds for growing microgreens

Microgreens are becoming more common in seed catalogs. The seeds sold as microgreens are generally inexpensive, open pollinated varieties of regular vegetables, sold in larger packages and labeled as microgreens. Only a few varieties, such as Abundance Kale and Roji Leaf Radish, are selected specifically for fast growing microgreen production.

Check your favorite seed company for their selection of microgreens, but feel free to also browse through their regular vegetable selections for the best microgreens to grow. Choose organic seed rather than conventionally grown seed for growing microgreens to keep your family safe from pesticide and herbicide residues.

Some seed suppliers sell seed mixtures in a single package. If you are brand new to growing microgreens indoors, this option gives you a variety of flavors and textures in one planting. The seeds in these packages mature at the same time, so they can be harvested together. The seed catalog will give you the “days to maturity”, usually 14 or 21 days.

If you have a lot of older seed packages that you plan to replace with fresh seed this year, consider using them. Since microgreens are planted densely, a lower germination rate is acceptable.

Lettuce is not generally used as a microgreen because of the highly perishable nature of lettuce. If you’d like to grow lettuce indoors, the technique is slightly different, than growing microgreens. See the directions here.

pea shoots up close

The best microgreens to grow

  • Abundance Kale
  • Amaranth
  • Arugula
  • Basil
  • Broccoli
  • Buckwheat
  • Bulls Blood Beets
  • Cabbage
  • Carrot
  • Celery
  • Chives
  • Cilantro
  • Collards
  • Cress
  • Dill
  • Dwarf grey sugar peas
  • Fennel
  • Fenugreek
  • Kohlrabi
  • Komatsuna
  • Lemon grass
  • Magenta Sunset Swiss Chard
  • Mizuna
  • Nasturtium
  • Onion
  • Orach
  • Pac choi
  • Purslane
  • Roji Leaf Radish
  • Russian Kale
  • Shiso (Red perilla)
  • Shungiku
  • Sorrel
  • Spinach
  • Sunflower
  • Parsley
  • Popcorn [how to grow]
  • Spinach

Try growing these colorful and fast growing microgreens this winter. If you plan it right, you can have a perpetual harvest of nutritious greens right up till the first lettuce is ready in your outdoor garden.

And here’s a bonus: if you live in an apartment and don’t have access to an outdoor garden space, microgreens provide nutrition, taste, and variety year round. (And check out these five veggies you can grow indoors, too!)

Originally published February, 2016; this post has been updated.

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Meet the Author

Chris Dalziel

Chris is the author of The Beeswax Workshop: How to Make Your Own Natural Candles, Cosmetics, Cleaners, Soaps, Healing Balms, and More. She is a teacher, author, gardener, and community herbalist with 30+ years of growing herbs and formulating herbal remedies, skin care products, soaps, and candles. She teaches workshops and writes extensively about gardening, crafts, and medicinal herbs on her blog at JoybileeFarm.com. Chris's other titles include The Beginner’s Book of Essential Oils: Learning to Use Your First 10 Essential Oils with Confidence and Homegrown Healing, From Seed to Apothecary. Chris lives with her husband Robin in the mountains of British Columbia on a 140 acre ranch, with sheep, dairy goats, llamas, and a few retired chickens. They have 3 adult children and 3 granddaughters. All photos courtesy of Chris.

16 comments… add one
  • carol Mar 4, 2016, 10:26 am

    Im not successful at growing most greens and vegetables because of where we live. I do want to try this though. Would they be yummy in my stir frys? I kind of stick to the things I know I can grow and I’ve just discovered how easy it is to propagate grapevines and my other plants. Have at least 15 new grapevines to share. I am excited to try this, because we try to eat vegetarian with some chicken and fish.

  • Audre May 24, 2016, 12:58 pm

    found you by accedent — I tried to grow lettuce over the winter and now know what I had wrong — Thank you

  • Jennifer Jun 9, 2016, 7:35 am

    Great article. Very thorough and easy to comprehend. Thank you for such complete instructions; I feel brave enough to try growing microgreens!

  • Scott Sep 15, 2016, 7:48 am

    are the roots not good for you??

  • Emmajean Dec 28, 2016, 11:46 am

    I am glad my husband sent me your sight I would love to learn more… I love a homeopathic approach to healing and eating heathy… I will study your page thank you.

  • Lucy Jan 31, 2017, 1:06 am

    I’m a new reader of your site. Awesome article by the way, I shared your article with my followers 🙂

  • Jean Feb 26, 2017, 10:40 am

    Can you tell me about how many hours a day I need to have light on the microgreens? I have seed starting shelves already set up. Thank you.

  • Laura Mar 4, 2017, 9:26 am

    Thanks Chris for useful information. Keep up with your good work.

  • Julia Jun 17, 2017, 7:43 am

    Wonderfully. I followed you and did that, thank you so much.

  • Lisa Oct 23, 2017, 10:52 am

    I composted my delicata & butternut squash seeds in my garden. I dump all my compost directly in the garden by pulling back my woodchips, dump compost and cover it back up with the chips. I had the most beautiful micro-greens you’ve ever seen. I know they were delicata because that’s was the pile I dumped the compost with the seeds. The same with my butternut. My question is, they are good to eat, right?

  • Sarah Jan 22, 2018, 11:48 am

    Hello! I have a question regarding light. Do you put light on the seeds right away, or keep them in the dark until they sprout? And then once the leaves do appear!do you keep the lights on 24/7? Thank you for the help!

  • sophia Aug 20, 2019, 12:31 am

    Hello Kris, Thank you for this very informative blog. Lucid and thorough, without useless chatter.
    I am pregnant now and should read a lot about healthy food and lifestyle.
    Microgreens have been proven to be some of the best food for women during their pregnancy (alongside kale), especially during their second and third trimester. So, i decided to start growing it. But what do you think about automatic sprouter machine? Have you ever tried it?

    • Kris Bordessa Aug 23, 2019, 2:35 pm

      I haven’t tried a sprouter machine, sorry!

  • Greg Garnache Dec 30, 2019, 2:43 am

    Hi Kris:
    My wife and I have discussed growing micro greens. Your article answered all of my questions. We are now ready to get started.
    Thanks,
    Greg G.

  • Sarah Jan 23, 2020, 4:51 am

    I’m just about to get started with microgreens. Thanks for this informative & interesting read! Very inspiring.

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