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Microgreens vs sprouts? They are both great ways to add some freshness and nutrition to your meals. They are easy to grow at home, even if you don’t have a lot of space or experience. But do you know the differences between them? Here are some facts and tips to help you grow and enjoy these greens at home.

What are Microgreens vs Sprouts?

Microgreens are young plants that are harvested when they have their first set of true leaves, usually after 1-2 weeks of growing. They are grown in soil or other growing mediums and need light and water to grow. Microgreens come in many varieties, such as radish, broccoli, basil, and kale. They have intense flavors and colors and are rich in vitamins, minerals, and antioxidants.

Find out more about what are microgreens

Sprouts are seeds that have germinated and grown into tiny plants⁴. They are grown in water, without soil or light, and need to be rinsed regularly to prevent bacterial growth. Sprouts can be ready to eat in 2-6 days, depending on the type of seed. Some common sprouts are alfalfa, mung bean, sunflower, and lentil. They have a crunchy texture and a mild flavor and are high in protein, fiber, and enzymes.

How to grow microgreens and sprouts at home?

To grow microgreens at home, you will need some microgreen seeds, a shallow container with drainage holes, some potting soil or other growing medium, a spray bottle, and a sunny spot or a grow light. Fill the container with soil, sprinkle the seeds evenly on top, cover them lightly with more soil, and mist them with water. Place the container in a warm and bright place, and keep the soil moist but not soggy. When the microgreens have grown their true leaves, usually after 1-2 weeks, you can harvest them by cutting them with scissors just above the soil level.

To grow sprouts at home, you will need some sprouting seeds, a glass jar with a lid or a sprouting tray, some water, and a dark place. Rinse the seeds well and soak them in water for 8-12 hours. Drain the water and transfer the seeds to the jar or tray. Cover the jar with a lid that has holes or a cheesecloth secured with a rubber band. Place the jar or tray in a dark place, such as a cupboard or a drawer. Rinse and drain the sprouts twice a day until they are ready to eat, usually after 2-6 days.

How to use microgreens and sprouts in your dishes?

• Microgreens can be used to add flavor, color, and nutrition to your salads, sandwiches, wraps, soups, smoothies, and more. You can also use them as garnishes for your dishes. The best way to enjoy microgreens is to eat them raw or lightly cooked, as heat can destroy some of their nutrients and flavors.
• Sprouts can be used to add crunch and freshness to your salads, sandwiches, wraps, stir-fries, curries, hummus, and more. You can also eat them as snacks or add them to your breakfast cereals or yogurt. Sprouts can be eaten raw or cooked, but make sure to wash them well before eating to avoid any contamination.

Nutritional Benefits of Microgreens vs Sprouts

Nutrient	Microgreens	Sprouts
Protein	High	Moderate
Vitamin C	High	Moderate
Vitamin K	High	Low
Magnesium	High	Moderate
Folate	High	Moderate
Phosphorus	High	Moderate
Manganese	High	Low

As you can see, microgreens tend to have higher levels of most nutrients than sprouts. However, both are healthy options that can be easily grown at home and added to your meals for extra flavor and nutrition.

Culinary Uses of Microgreens and Sprouts

Sprouts and Microgreens can be incorporated into a wide range of dishes to add flavor, texture, and a nutritional boost. Here are some culinary uses and examples of dishes where you can use them:

Microgreens:

Salads: Microgreens make a fantastic addition to salads, adding a fresh and vibrant touch. You can use varieties like arugula, radish, or pea shoots. Try a simple microgreen salad with vinaigrette dressing.

Sandwiches: Enhance the flavor and texture of your sandwiches by layering microgreens like sunflower or broccoli microgreens. They work well in both cold and hot sandwiches.

Wraps and Rolls: Microgreens are perfect for filling wraps or spring rolls. Consider using cilantro microgreens in Vietnamese spring rolls for an extra burst of flavor.

Soups: Top off your soups, such as tomato or butternut squash soup, with microgreens like watercress or basil for added color and flavor.

Omelets and Quiches: Sprinkle microgreens into your omelets or quiches just before serving. Baby spinach and chard microgreens work well in these dishes.

Pasta Dishes: Stir microgreens like arugula or mustard greens into pasta dishes for a peppery kick. They complement dishes like pasta primavera.

Smoothie Bowls: Garnish your smoothie bowls with microgreens like kale or radish microgreens for a unique twist and added nutrients.

Sprouts:

Sandwiches and Wraps: Sprouts, such as alfalfa, clover, or broccoli sprouts, are popular in sandwiches and wraps, providing a crunchy texture and mild flavor.

Burgers: Add sprouts to your veggie or meat burgers for extra crunch. Bean sprouts are a great choice for this.

Stir-Fries: Bean sprouts are a classic addition to stir-fried dishes like chicken or vegetable stir-fry. They add a delightful crispness.

Sushi: Alfalfa or daikon radish sprouts can be used in sushi rolls to enhance flavor and texture.

Egg Dishes: Top scrambled eggs or frittatas with sprouts for added freshness. Alfalfa sprouts work particularly well with eggs.

Tacos and Tostadas: Sprouts can be sprinkled over tacos and tostadas to provide a contrasting crunch and a mild, earthy flavor.

Avocado Toast: Elevate your avocado toast by placing sprouts on top. The combination of creamy avocado and crunchy sprouts is delightful.

Garnish: Use sprouts as a garnish for a variety of dishes, such as soups, rice bowls, and vegetable platters.

Remember to wash microgreens and sprouts thoroughly before using them in your dishes, and experiment with different varieties to find your favorite combinations in your culinary creations.

How to store microgreens and sprouts?

• Microgreens can be stored in the refrigerator for up to a week. The best way to store them is to wrap them in a damp paper towel and place them in an airtight container or a plastic bag. You can also store them in a glass of water like fresh flowers, but change the water every day.
• Sprouts can be stored in the refrigerator for up to two weeks. The best way to store them is to dry them well with paper towels and place them in an airtight container or a plastic bag. You can also freeze them for longer storage.

Microgreens vs Sprouts: Impact on the Dining Experience

The differences in flavor and texture between microgreens and sprouts can significantly affect the dining experience in the following ways:

Complementing vs. Accentuating: Microgreens tend to complement the existing flavors in a dish, adding depth and dimension without overpowering. In contrast, sprouts provide a mild accent, refreshing the palate and introducing a contrasting texture.

Versatility: Microgreens can be used in a wide range of dishes, including salads, sandwiches, and pasta, to enhance the overall flavor profile. Sprouts, with their mildness and crispness, are versatile in salads, sandwiches, and wraps, where they can provide a delightful crunch.

Visual Appeal: Microgreens often come in a variety of colors and shapes, adding an aesthetic element to dishes. They can elevate the visual appeal of a plate. Sprouts, while visually pleasing in their own right, are typically less diverse in appearance.

Personal Preference: The choice between microgreens and sprouts in a dish depends on personal preference. Some may prefer the robust flavors and tender texture of microgreens, while others may opt for the subtle, crunchy appeal of sprouts.

In summary, the differences in flavor and texture between microgreens and sprouts offer chefs and home cooks a range of options to create diverse and appealing dishes. The choice between the two often depends on the desired flavor intensity and texture in a particular culinary creation.

Food Safety and Handling of Microgreens and Sprouts

Food safety and handling are essential when working with microgreens and sprouts, as they are particularly susceptible to bacterial contamination due to their growth conditions. Here’s more information on the topic, including potential risks and precautions:

Potential Risks:

Bacterial Contamination: Microgreens and sprouts are grown in a warm, humid environment, which is conducive to the growth of bacteria, such as Salmonella, E. coli, and Listeria.

Water Quality: The water used for irrigation and rinsing plays a crucial role. If the water is contaminated, it can transfer harmful bacteria to the microgreens or sprouts.

Seed Quality: The source and quality of seeds used for growing microgreens and sprouts can impact safety. Contaminated seeds can lead to issues.

Precautions for Safe Handling:

Cleanliness: Ensure a clean environment for growing, handling, and storing microgreens and sprouts. Wash your hands thoroughly before touching them.

Seed Sanitization: Some experts recommend sanitizing seeds before sprouting by soaking them in a diluted hydrogen peroxide solution or using other approved treatments to reduce the risk of pathogen contamination.

Irrigation Water: Use clean, potable water for irrigation and rinsing. Filtered or treated water is a safer choice.

Proper Ventilation: Provide adequate ventilation during the growing process to prevent moisture buildup and reduce the risk of mold and bacterial growth.

Temperature Control: Maintain the appropriate temperature during growing. Excessive heat can promote bacterial growth, while excessively cold conditions can slow growth.

Hygiene and Cleanliness: Keep all equipment, trays, and containers used for growing microgreens and sprouts clean and sanitized. Ensure proper cleaning and disinfection between uses.

Rinse Thoroughly: Rinse microgreens and sprouts thoroughly before consumption. Use cold running water to wash away any potential contaminants.

Storage: Store harvested microgreens and sprouts in the refrigerator to slow down bacterial growth. Use airtight containers and keep them separate from raw meats and poultry.

Safe Sources: Purchase seeds from reputable sources that adhere to safety standards.

Potential Risks and Vulnerable Groups:

Microgreens and sprouts can pose a higher risk to certain vulnerable groups, including children, pregnant women, the elderly, and individuals with weakened immune systems. For these individuals, it’s especially important to take extra precautions:

Thorough Cooking: If you’re including microgreens or sprouts in cooked dishes, ensure they are thoroughly cooked to kill any potential pathogens.

Avoid Raw Consumption: Vulnerable individuals may want to avoid consuming raw microgreens and sprouts altogether, especially those sourced from places with uncertain food safety practices.

Consultation: Pregnant women, in particular, should consult their healthcare provider for guidance on including microgreens and sprouts in their diets.

By following these precautions and being mindful of potential risks, you can enjoy the health benefits and culinary delights of microgreens and sprouts while minimizing the risk of foodborne illnesses.