In recent years, microgreens have gained popularity as a nutritious and flavorful addition to many dishes. These young, nutrient-dense greens are packed with vitamins, minerals, and antioxidants that can boost your health and wellbeing. But what exactly are microgreens, and how do you incorporate them into your meals? In this article, we’ll explore 20 delicious recipes that showcase the versatility of microgreens in a variety of dishes – from breakfast to dinner, and even snacks and desserts! Whether you’re a seasoned chef or a culinary newbie, these microgreen recipes are sure to inspire you to get creative in the kitchen and enjoy the many health benefits they have to offer.
Microgreens and Avocado Toast
Elevate your breakfast game with this simple yet flavorful recipe that combines the nutty goodness of microgreens with the creaminess of avocado.
Ingredients:
– 1 ripe avocado, mashed
– 2 tablespoons olive oil
– 1/4 teaspoon salt
– 1/2 cup microgreens (such as pea shoots or purslane)
– 2 slices whole grain bread (toasted)
– Optional: lemon juice and red pepper flakes for added flavor
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Drizzle the olive oil and sprinkle salt over the avocado.
4. Top with microgreens, spreading them evenly across the toast.
5. If desired, squeeze a sliver of lemon juice and add red pepper flakes for added flavor.
Cooking Time: 10 minutes
Spicy Microgreens Salad with Lemon Dressing
Elevate your salad game with this refreshing and flavorful combination of spicy microgreens, tangy lemon dressing, and crunchy textures.
Ingredients:
– 1 cup microgreens (such as arugula, radish, or mustard)
– 2 cups mixed greens
– 1/4 cup chopped red onion
– 1/2 cup crumbled feta cheese
– 1/4 cup toasted pumpkin seeds
– 2 tbsp freshly squeezed lemon juice
– 1 tsp Dijon mustard
– 1/2 tsp honey
– Salt and pepper to taste
– 1-2 diced jalapeños (optional, for added heat)
Instructions:
1. In a large bowl, combine microgreens, mixed greens, red onion, feta cheese, and pumpkin seeds.
2. In a small bowl, whisk together lemon juice, Dijon mustard, and honey until smooth.
3. Pour the dressing over the salad and toss to coat.
4. Add diced jalapeños if desired for an extra kick of heat.
5. Season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 10 minutes
Microgreens and Quinoa Bowl
Start your day with a nutritious and flavorful bowl filled with the crunch of microgreens, the nuttiness of quinoa, and the sweetness of roasted vegetables.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed microgreens (such as pea shoots, sunflower greens, and purslane)
– 1/2 cup roasted sweet potato, diced
– 1/4 cup roasted red onion, thinly sliced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: 1 tablespoon crumbled feta cheese or 1 tablespoon chopped fresh herbs (such as parsley or cilantro)
Instructions:
1. Cook quinoa according to package instructions.
2. Toss microgreens with a pinch of salt and set aside.
3. Roast sweet potato and red onion in the oven with olive oil until tender.
4. In a large bowl, combine cooked quinoa, roasted vegetables, and microgreens.
5. Season with salt and pepper to taste.
6. Add optional feta cheese or fresh herbs if desired.
Cooking Time: 20-25 minutes
Microgreens Pesto Pasta
Elevate your pasta game with this vibrant and flavorful recipe featuring microgreens pesto. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 8 oz pasta of your choice (e.g., spaghetti, linguine, or fettuccine)
– 1/4 cup microgreens pesto (homemade or store-bought)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh basil leaves for garnish (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, combine microgreens pesto and reserved pasta water. Whisk until smooth and creamy.
3. Add cooked pasta to the skillet, tossing to coat with the pesto sauce.
4. Top with cherry tomatoes and Parmesan cheese. Season with salt and pepper to taste.
5. Serve immediately, garnished with fresh basil leaves if desired.
Cooking Time: 15-20 minutes
Microgreens and Goat Cheese Omelette
A delicate and flavorful omelette that combines the earthy sweetness of microgreens with the tanginess of goat cheese.
Ingredients:
– 2 large eggs
– 1/4 cup goat cheese, crumbled
– 1 tablespoon butter
– 1/4 cup microgreens (such as pea shoots or sunflower greens)
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together the eggs and a pinch of salt.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Pour in the eggs and cook until the edges start to set, about 30 seconds.
4. Sprinkle the goat cheese and microgreens over half of the omelette.
5. Use a spatula to gently fold the other half of the omelette over the filling.
6. Cook for an additional 30-45 seconds, until the cheese is melted and the eggs are cooked through.
7. Slide the omelette out of the skillet onto a plate and serve hot.
Cooking Time: 4-5 minutes
Microgreens and Berry Smoothie
Start your day with a refreshing and healthy smoothie packed with the nutritional benefits of microgreens! This recipe combines the sweet flavor of mixed berries with the earthy taste of microgreens, creating a delicious and nutritious treat.
Ingredients:
– 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 2 tablespoons microgreens (pea shoots or sunflower greens work well)
– 1/2 banana, sliced
– 1/2 cup plain Greek yogurt
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. In a blender, combine frozen mixed berries, microgreens, and sliced banana.
2. Add Greek yogurt and honey; blend until smooth.
3. Taste and adjust sweetness or thickness as needed.
4. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Tips:
– Use fresh or frozen mixed berries for the best flavor.
– Substitute other types of microgreens, such as kale or arugula, if you prefer.
– Add ice cubes if you prefer a thicker smoothie.
Microgreens and Cucumber Sushi Rolls
This refreshing recipe combines the crunch of microgreens with the coolness of cucumber, all wrapped up in a simple sushi roll.
Ingredients:
– 1 cup cooked Japanese short-grain rice (preferably Koshihikari)
– 1/2 cup microgreens (such as pea shoots or sunflower greens)
– 1 large cucumber, peeled and thinly sliced
– 1 sheet of nori seaweed
– 1 tablespoon sesame seeds
– Salt to taste
Instructions:
1. Prepare the sushi rice according to package instructions.
2. Cut the cucumber into thin strips.
3. Lay a nori sheet flat on a surface. Spread a thin layer of cooked rice onto the seaweed, leaving a 1-inch border at the top.
4. Place a few pieces of microgreens and cucumber strips in the middle of the rice.
5. Roll the sushi using a bamboo mat or a piece of parchment paper. Apply gentle pressure to form a compact roll.
6. Slice into 8 equal pieces. Sprinkle with sesame seeds and salt to taste.
Cooking Time:
– Preparation: 15 minutes
– Cooking: None required
– Assembly and rolling: 10-12 minutes
Microgreens and Roasted Vegetable Wrap
A vibrant and nutritious wrap packed with the flavors of roasted vegetables and peppery microgreens.
Ingredients:
– 1 large flour tortilla
– 2 cups mixed roasted vegetables (such as zucchini, bell peppers, eggplant, and red onion)
– 1/4 cup microgreens (any variety)
– 2 tablespoons hummus
– Salt and pepper to taste
– Optional: crumbled feta cheese or chopped fresh herbs like parsley or cilantro
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Toss the mixed vegetables with a drizzle of olive oil, salt, and pepper on a baking sheet.
3. Roast in the preheated oven for 20-25 minutes, or until tender and lightly caramelized.
4. In a small bowl, spread the hummus along the center of the tortilla.
5. Add the roasted vegetables and microgreens on top of the hummus.
6. Season with salt and pepper to taste.
7. Optional: sprinkle crumbled feta cheese or chopped fresh herbs on top.
8. Roll up the wrap tightly and slice in half.
Cooking Time: 25-30 minutes
Microgreens and Sweet Potato Hash
A flavorful and nutritious twist on traditional hash browns, this recipe combines roasted sweet potatoes with peppery microgreens for a delicious side dish or breakfast option.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup microgreens (such as pea shoots or purslane)
– 2 tablespoons unsalted butter
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a small bowl, melt butter and mix with microgreens.
4. Once sweet potatoes are done, fluff them with a fork and stir in the melted butter and microgreen mixture.
5. Serve hot, garnished with additional microgreens if desired.
Cooking Time: 25-30 minutes
Microgreens and Grilled Chicken Sandwich
Elevate your sandwich game with this vibrant combination of juicy grilled chicken, crispy microgreens, and creamy aioli.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/4 cup olive oil
– 2 tbsp lemon juice
– 2 tsp garlic powder
– 1 tsp paprika
– Salt and pepper, to taste
– Microgreens (such as pea shoots or sunflower greens)
– Aioli (store-bought or homemade)
– 4 hamburger buns
– Lettuce, tomato, and cheese (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, lemon juice, garlic powder, paprika, salt, and pepper.
3. Brush the mixture on both sides of the chicken breasts.
4. Grill the chicken for 5-6 minutes per side, or until cooked through.
5. Meanwhile, toast the hamburger buns.
6. Assemble the sandwiches by placing a grilled chicken breast on each bun, topping with microgreens and aioli.
7. Add lettuce, tomato, and cheese if desired.
Cooking Time: 15-20 minutes
Microgreens and Tomato Bruschetta
A flavorful twist on classic bruschetta, this recipe combines the sweetness of tomatoes with the peppery punch of microgreens.
Ingredients:
– 4-6 ripe tomatoes, diced
– 1/4 cup extra virgin olive oil
– 2 cloves garlic, minced
– 1 tablespoon balsamic vinegar
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 12-16 slices of baguette
– 1/4 cup microgreens (such as pea shoots or purslane)
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Slice the baguette into 1-inch thick rounds and toast until lightly browned.
3. In a bowl, whisk together olive oil, garlic, balsamic vinegar, salt, and black pepper.
4. Add diced tomatoes to the bowl and toss to combine.
5. Brush toasted baguette slices with tomato mixture.
6. Top each slice with microgreens and chopped basil leaves (if using).
7. Serve immediately.
Cooking Time: 15-20 minutes
Microgreens and Lentil Soup
Nourish your body with this hearty and nutritious soup that combines the earthy flavor of lentils with the vibrant freshness of microgreens.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 1/4 cup microgreens (such as pea shoots or sunflower greens)
– 2 tablespoons olive oil
Instructions:
1. In a large pot, sauté the onion, garlic, carrot, and celery in olive oil until tender.
2. Add the lentils, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
3. Stir in the microgreens. Cook for an additional 1-2 minutes or until wilted.
4. Serve hot, garnished with additional microgreens if desired.
Cooking Time: 45-50 minutes
Microgreens and Feta Stuffed Peppers
These bite-sized peppers are filled with the creamy tang of feta cheese, the peppery punch of microgreens, and a hint of warm spices. Perfect as an appetizer or snack.
Ingredients:
– 4 mini sweet peppers (any color)
– 1/2 cup microgreens (such as pea shoots or purslane)
– 1/4 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: 1/4 teaspoon paprika
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a bowl, mix microgreens, feta cheese, olive oil, onion, garlic, salt, and pepper.
4. Stuff each pepper with the mixture, filling to the top.
5. Sprinkle with paprika (if using).
6. Place peppers on a baking sheet lined with parchment paper.
7. Bake for 20-25 minutes or until the peppers are tender.
Microgreens and Smoked Salmon Bagel
This recipe combines the freshness of microgreens with the richness of smoked salmon, all wrapped up in a crispy bagel. Perfect for a weekend brunch or a quick lunch.
Ingredients:
– 1 bagel (toasted)
– 2 tablespoons cream cheese, softened
– 1/4 cup smoked salmon, flaked
– 1/4 cup microgreens (such as pea shoots or purslane)
– Salt and pepper to taste
– Optional: thinly sliced red onion, capers, or lemon wedges for garnish
Instructions:
1. Toast the bagel until crispy.
2. Spread the cream cheese evenly over the bagel.
3. Top with flaked smoked salmon, leaving a small border around the edges.
4. Sprinkle microgreens over the salmon.
5. Season with salt and pepper to taste.
6. Garnish with optional red onion, capers, or lemon wedges, if desired.
Cooking Time: 10 minutes
Microgreens and Chickpea Salad
This refreshing salad combines the nutty flavor of microgreens with the creamy texture of chickpeas, perfect for a quick and healthy lunch or dinner.
Ingredients:
– 1/4 cup microgreens (such as pea shoots or sunflower greens)
– 1 can chickpeas, drained and rinsed
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or cilantro
Instructions:
1. In a large bowl, combine microgreens and chickpeas.
2. In a small bowl, whisk together olive oil, lemon juice, and garlic.
3. Pour the dressing over the microgreen-chickpea mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped fresh herbs if desired.
Cooking Time: 10 minutes
Microgreens and Zucchini Noodles
In this recipe, we combine the crunch of microgreens with the creaminess of zucchini noodles for a light and refreshing dish perfect for spring.
Ingredients:
– 1 cup microgreens (pea shoots or purslane work well)
– 2 medium zucchinis
– 2 tablespoons olive oil
– Salt, to taste
– Optional: lemon juice, garlic powder, or grated Parmesan cheese
Instructions:
1. Wash and spiralize the zucchinis into noodles.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the zucchini noodles and cook for 3-4 minutes, or until they start to soften.
4. Add the microgreens to the skillet and stir to combine with the noodles.
5. Season with salt to taste. If desired, add a squeeze of lemon juice, sprinkle with garlic powder, or top with grated Parmesan cheese.
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Microgreens and Egg Breakfast Burrito
Start your day with a nutritious and flavorful breakfast burrito featuring fresh microgreens and scrambled eggs.
Ingredients:
– 1 cup cooked scrambled eggs
– 1/4 cup microgreens (such as pea shoots or sunflower greens)
– 1 tablespoon olive oil
– 1 small flour tortilla
– 1 slice cooked bacon, crumbled
– Salt and pepper to taste
– Optional toppings: avocado, salsa, shredded cheese
Instructions:
1. Scramble the eggs in a bowl and set aside.
2. Heat the olive oil in a small non-stick pan over medium heat.
3. Add the crumbled bacon and cook until crispy, about 2-3 minutes.
4. Add the microgreens to the pan and stir until wilted, about 1 minute.
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20 seconds.
6. Assemble the burrito by filling with scrambled eggs, bacon-microgreen mixture, and any desired toppings.
Cooking Time: 10-12 minutes
Microgreens and Mango Salsa
Elevate your snacks and meals with this refreshing combination of peppery microgreens and sweet mango salsa.
Ingredients:
– 1/4 cup microgreens (such as pea shoots or purslane)
– 2 ripe mangos, diced
– 1/4 cup red onion, finely chopped
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons lime juice
– Salt to taste
– Optional: cilantro leaves for garnish
Instructions:
1. In a small bowl, combine microgreens, mango, red onion, and jalapeño.
2. Squeeze lime juice over the mixture and toss to coat.
3. Season with salt to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Garnish with cilantro leaves, if desired.
Cooking Time: None! This recipe is ready in just a few minutes.
Microgreens and Black Bean Tacos
Elevate your taco game with the vibrant flavors of microgreens and tender black beans. This recipe is a perfect blend of textures and tastes that will leave you craving for more.
Ingredients:
– 1 cup cooked black beans
– 1/4 cup chopped cilantro
– 2 tablespoons lime juice
– 1 teaspoon olive oil
– 1/2 teaspoon cumin
– Salt, to taste
– 8-10 corn tortillas
– Microgreens (such as pea shoots or sunflower greens), for garnish
– Optional toppings: diced tomatoes, shredded cheese, sliced avocado
Instructions:
1. In a medium bowl, combine cooked black beans, cilantro, lime juice, olive oil, cumin, and salt. Mix well to combine.
2. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
3. Assemble tacos by spooning the black bean mixture onto a tortilla and topping with desired toppings.
4. Garnish with microgreens and serve immediately.
Cook Time: 10 minutes
Microgreens and Pumpkin Seed Pesto Dip
This vibrant dip combines the peppery flavor of microgreens with the nutty goodness of pumpkin seeds, perfect for a healthy snack or as a tasty accompaniment to your favorite crackers.
Ingredients:
– 1/4 cup fresh microgreens (such as pea shoots or sunflower greens)
– 1/2 cup pumpkin seeds
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper, to taste
– Optional: lemon juice, zest, or other herbs to suit your taste
Instructions:
1. In a blender or food processor, combine microgreens, pumpkin seeds, and garlic.
2. Process until the mixture is well combined and slightly smooth.
3. With the machine running, slowly pour in olive oil through the top.
4. Season with salt and pepper to taste. If desired, add lemon juice or zest for an extra burst of flavor.
5. Transfer the dip to a serving bowl and garnish with additional microgreens, if desired.
Cooking Time: 5-7 minutes (processing time)
Summary
Discover the delicious and nutritious world of microgreens with these 20 mouth-watering recipes! From classic dishes like Avocado Toast and Quinoa Bowl to innovative creations like Pesto Pasta and Grilled Chicken Sandwich, microgreens add a burst of flavor and nutrition to any meal. Try adding them to salads, wraps, and omelets for an extra boost of vitamins and antioxidants. With these easy-to-make recipes, you’ll be inspired to get creative with this superfood and enjoy the many health benefits it has to offer.
