Can you eat microgreens as a salad? While microgreens seem to be a rave now because of how easy and quickly they grow, it’s still a pretty new subject for most, and combining them with dishes seems to be a chore. In this article, we explore ways to add microgreens to your salad without hassles. And share our favorite recipes!
Microgreens are an extra versatile food option that you can ease into your diet in several different ways. Beyond the aesthetics and color pop, adding microgreens to your salad makes for great taste, nutrition overload, and some extra crunch.
There are several popular ways to eat and use your microgreens, ranging from mixing them into salads for smoothies, seasoning, or fillers for sandwiches. Having your own indoor garden is wonderful!
Microgreens can be grown indoors easily as they don’t require advanced equipment and need mainly water and some sunlight.
They can be grown in as little as seven days and produce more nutrients and better texture while fresh. Eating them raw does not mean they are bland! On the contrary, they are filled with taste. You can incorporate them into an entire salad dish for better enjoyment.
Read our full article: What Are Microgreens? Nutrition, Health Benefits And How To Grow Them
Why Microgreens Salad?
It is no secret that microgreens are a powerhouse for nutrients. They are also pretty tasty and super easy to grow. You can find them in different tastes and flavors, making them the perfect ingredients for a colorful salad.
Microgreen salads are very affordable to make when you are growing your own microgreens at home! They make for healthier food options with extra flavor that significantly boost your overall health.
Are Raw Microgreens Safe For Consumption?
There is no worry about eating raw microgreens. Actually, it is more common to eat them raw than cocked. Same as with other vegetables, when growing them at home, they are safe to eat if handled, and processed properly.
One of the most frequent concerns microgreens gardeners face is growing mold. When this happens you should not eat them. And if you see any other signs for example if they smell foul or bitter, they’ve probably gone bad.
How Long Can A Microgreen Salad Last?
Microgreens generally are best enjoyed just after harvest. They do not have a long shelf-life and typically stay fresh for a week or two when refrigerated. That is if you store them properly. If you have blended them into a salad, you are best to consume them immediately. This way, you’re assured of consuming a healthy and nutritious fresh bowl of salad.
Nutritional Value Of A Microgreen Salad
The nutritional value of a microgreen salad bowl differs by ingredients and vegetable type. Each microgreen vegetable contains different dietary content from the other. Some include high antioxidants properties, while some are the best options for additional vitamins and carotenoids. (Source)
Combining different microgreens is a simple way to guarantee a better supply of healthy nutrients for your body’s needs.
Three Delicious Ways To Eat Microgreens As A Salad
Let’s explore some delicious and easily made microgreens salad dishes available for your consumption and satisfaction.
Sunflower Sprout Microgreen Salad
- 1 ½ cups of sunflower microgreens
- 1 cup of arugula
- 2 carrots, cleaned, shaved, and chopped into tiny bite-sized pieces
- 3 cleaned and thinly sliced radishes
- 1 small or medium-sized cucumber seeded and sliced
- 2 tablespoons of fresh lemon juice
- ½ – 1 tablespoon agave (optional, to taste)
- ½ tablespoon of dijon mustard
- ¼ tablespoon of kosher salt
- ¼ cup of olive oil
- Combine all microgreens and vegetables in a clean bowl.
- Mix all salad dressing together in another clean bowl.
- Combine it all and serve.
Roasted Acorn Squash, Microgreens, and Quinoa Salad
Roasted Squash Salad
- 1 average-sized Acorn cleaned and diced into small bite-like pieces.
- 1 tablespoon of Olive Oil
- A pinch of Salt
- 1 tablespoon of Paprika or Smoked Red Pepper
- 1 cup of Mustard or Kale Microgreens
- ¼ teaspoon of salt
- ½ a cup of water
- ½ a cup of Rainbow or Red Quinoa
Vegan Garlic Dressing
- 2 tablespoons of Olive Oil
- 2 cloves of Clean Garlic
- 2 tablespoons of Oregano (leaves only)
- 2 tablespoons of Cilantro (leaves only)
- 3 tablespoons of Apple Cider Vinegar
- ½ of Jalapeno (optional)
- Preheat the oven to 425 degrees Fahrenheit.
- Drizzle a tablespoon of Olive Oil on your squash before spreading them on the baking sheet in a single layer.
- Season with Paprika and Salt to taste.
- Leave to roast for 20 minutes or until golden and tender.
To cook the quinoa:
- Rinse and add to a saucepan. Add ½ a cup of salted water and leave to boil.
- Leave for 15 minutes or until water has been absorbed and quinoa is tender.
- Transfer to a bowl and set aside.
For the dressing:
- Depending on your taste, combine all the salad dressing ingredients in a food processor and pulse or purée.
- Transfer to a jar and set aside.
- Serve once ready in a bowl and add extra microgreens as toppings.
- This salad is vegan approved and gluten-free.
- 1 cup or more of different microgreens of your choice
- 1 orange cut into small pieces
- ½ avocado cubed
- ½ cup of radish
- ¼ cup walnut pieces
- 1 tablespoon of cold-pressed olive oil
- 1 tablespoon of lemon juice
- 1 clove of garlic chopped (optional)
- A dash of salt and pepper
- Combine all the salad ingredients. Mix and shake the salad dressing ingredients in a covered jar.
- Dress, sprinkle, and serve! (Tastes even better with a soft-boiled egg)
Microgreens are a great way of providing families with homegrown or locally produced vegetables at super affordable prices. They can be grown at home within a small space that guarantees sustainability.
While you can consume them in different ways, some people struggle with the taste of microgreens. Microgreen salads offer a simple solution to that problem. The inclusion of salt, pepper, and lemon combine to create a better taste appeal without compromising the health benefits of microgreens consumption.