Can You Cook Microgreens? (Solved & Explained!)

Yes, you can cook with microgreens. Microgreens are packed with nutrients and antioxidants that can provide a lot of flavor. They can be used as Garnish to dress up dishes, and can be baked, boiled or stir-fried to provide a variety of flavor profiles.

The rest of the article will teach you all you need to know about cooking microgreens. Below, we will also get into the best type of microgreens to cook, the nutritional value, and whether or not they are best consumed raw or cooked.

How can you cook microgreens?

There are many different ways to cook microgreens from heating them up to consuming them raw. According to the USDA, some of the best ways to cook microgreens without taking away their nutritional value is by baking, boiling, and stir-frying them. In most recipes, they are mainly used as a garnish to top dishes or can be thrown into smoothies.

What are the easiest microgreens recipes to cook at home?

Microgreens are known for their versatility and simplicity. There are plenty of ways to consume these tiny superfoods and there is no limit to the wide array of uses that you can get from them. If you want an easy way to include more microgreens into your diet, you should consider the following recipes from GroCycle:

  • Adding microgreens such as wheatgrass or broccoli to smoothies or juices can be used as a meal replacement or a simple way of including more vegetables to your diet
  • Plenty of microgreens can be used as garnishes for omelets, stir fries, pasta, and even soups!
  • Microgreens such as arugula, sunflowers, and pea shoots are a great addition to salads

The nutritional value of cooking microgreens

Healthline reports that microgreens are higher in nutritional value than most vegetables making them an essential ingredient in anyone’s kitchen. They contain lots of vitamins, minerals, and antioxidants. However, nutritional levels may vary depending on the type of microgreen.

Where to buy microgreens for cooking

Microgreens are most commonly found in grocery stores, farmer’s markets, and even online. You can also buy seeds and grow your own. Microgreens last a bit longer than their older counterparts – however we still recommend either growing them yourself or purchasing them from your local farmers market for the freshest (and most flavour potent) produce.

Eating microgreens cooked vs. raw

According to CUESA, microgreens are best eaten raw since they lose most of their vitamins and enzymes when cooked. Though eating them cooked is not prohibited, eating raw is best if you want to truly get the full benefit of consuming them. Cooking microgreens would have the same effect as cooking any other vegetable such as carrots, celery, or even tomatoes.

History of cooking microgreens

Microgreens have been around on people’s plates since the mid-90’s, according to Fresh Origins. Beginning in Southern California, top-chefs began cooking with microgreens and they would mainly be used in fine-dining restaurants. Eventually, the tiny vegetables would start expanding eastward and become more common in everyday cooking.

Popular microgreen dishes around the world

Microgreens have grown in popularity in America as they are commonly used for smoothies, pastas, and many other well-known American cuisine. However, they are also utilized a lot in other famous national recipes such as stews and garnishes. Some of the ways in which other countries cook their microgreens are provided by Microgreens World including:

  • Poutine – Canada
  • Roasted Lamb – Australia
  • Bobotie – South Africa
  • Adobo – Philippines

Famous recipes involving microgreens

Many fine dining recipes have microgreens included in them such as mushroom burgers, artisan pizzas, salads, and even dishes such as tartare. You may recognize that a lot of fine dining meals are topped with garnishes that are made of, you guessed it, microgreens. Kale salads are a very popular meal that include microgreens since kale is one.

Eating them alone vs using them as ingredients

There is no right or wrong way to cook or eat microgreens. However, you choose to consume your superfoods, they can provide a lot of flavor, nutrients, and taste to any of your favorite dishes. Though a lot of experts prefer to eat them alone or raw, there are plenty of recipes that allow you to use as much or as little microgreens as you want.

Sickness from eating microgreens

Though they are relatively safe to eat, it is still possible to get sick from eating spoiled or expired microgreens. According to Plant Hardware, microgreens that have been exposed to insecticide, pesticide, fungicide or any other coating can cause food-borne illness. Also something to consider is any improper growing conditions that the microgreens were exposed to can be dangerous as well.

How often you should be consuming microgreens 

Fortunately, there is no such thing as eating too many microgreens. In fact, most experts agree that we should be consuming more of them. According to Microgreens World, you would have to consume a hefty amount daily in order to feel any life-threatening sickness. If you are truly concerned about whether or not you are consuming too much, just know that you it never hurts to eat too many veggies.

The best type of microgreens to cook with

While there are a wide variety of microgreens to choose from, there are a few that outdo the rest in terms of flavor and health benefits. These include pea shoots, radish sprouts, sunflower shoots, and wheatgrass. Any type of microgreens are a good choice and can easily replace any vegetables that you are used to cooking with or consuming on a regular basis.

Why should you cook with microgreens?

Microgreens are an amazing superfood that are also versatile and easy to cook. Not only would including them in your diet add some variety to your next meal, but you would be getting so many benefits because of it. Whether you fry them, blend them, juice them, or eat them right from the ground (after washing them of course), there are many ways to enjoy microgreens.