Grow sprouts or microgreens at home and beat spring fatigue

The first spring rays are slowly waking nature from its winter sleep and it's the best time to give your sleepy body a proper dose of vitamins, antioxidants and minerals in the form of juicy microgreens and sprouts that you grow yourself. Don't know how? Don't worry — with our guide to home sprouting and microgreens you'll manage it easily.

Although their unassuming appearance may not suggest it at first glance, young vegetables, legumes or cereals in the form of sprouts or microgreens are an excellent source of nutrients, vitamins, minerals, antioxidants and other beneficial compounds. Some varieties have up to 40 times higher nutritional value than fully developed plants, and a scientific study (Wojdyło, Nowicka) confirmed that:

• sprouts have effective antioxidant capacity because they are rich in polyphenols and L-ascorbic acid
• microgreens are characterized by a high content of carotenoids, chlorophyll and organic acids, and this without any sugars
• some sprouts (broccoli, radish, lentil) and microgreens (radish, amaranth, lentil) can be included in the daily diet as superfoods and functional foods

Microgreens or sprouts — what is the difference?

The terms sprouts and microgreens are often used interchangeably, but they refer to two different categories of plants. When growing sprouts, seeds are simply soaked in water and harvested before the first leaves appear. The whole process usually takes about a week and you won't need a growing substrate or artificial lighting.

Microgreens grow a bit longer than sprouts, usually 7 to 21 days after seed germination, which is long enough for the first small leaves to appear. Unlike sprouts, microgreens require a light source and a substrate for the roots to anchor into. While sprouts can be eaten whole including the split seed, with microgreens we eat only the above-ground part — the stems and young leaves.

What equipment do I need to grow sprouts and microgreens?

The main differences between growing sprouts and microgreens are the necessity of a growing substrate and the need for light. Although the procedures for growing sprouts and microgreens differ in some respects, some equipment can be used for both purposes, and the seeds for growing both sprouts and microgreens are the same.

OUR TIP: Want to grow sprouts and microgreens at the same time but have limited space or don't want to invest in two sets of equipment? Try the Mungo sprouting dish, in which you can grow up to three types of sprouts and microgreens at once, without using a growing medium.

How to grow sprouts

The simplest method for growing sprouts is to spread rinsed seeds in a shallow container and regularly pour water over them until they germinate.

1. First cover the seeds with cold water and remove any debris that floats to the surface. Soak the seeds for 8–12 hours (overnight) or until the seed coats soften.
2. Pour out all the water and let the seeds drain on a tray with drainage.
3. Spread the seeds evenly, place the perforated tray over the draining tray and let the seeds germinate in the refrigerator.
4. Rinse the seeds every day with clean cold water and let them drain again until they sprout.

Growing equipment for sprouts

• drain tray
• tray
• hand sprayer

How to grow microgreens

When growing microgreens, seeds are not soaked but sown directly into a moistened growing medium. This can be mats made of mineral wool or other materials, or a horticultural growing substrate that does not contain added nutrients (for example seed and cutting substrate, light-mix, coconut substrate).

Microgreens also need a light source — you can grow them on a windowsill or use LED grow lights for microgreens. If you choose artificial lighting, it is advantageous to grow microgreens in a growbox, where they will have ideal growing conditions and you will make better use of the electricity invested.

1. Fill the tray with the growing medium. If you use soil or a similar substrate, fill the container to the top and press lightly.
2. Moisten the substrate with a sprayer.
3. Sow the seeds very close together to achieve the richest possible yield.
4. Place the growing container on a windowsill or under an LED grow light.
5. Keep the substrate moist until it's time to harvest.

Growing equipment for microgreens

• tray
• sowing tray for microgreens
• growing medium (growing mats made of mineral wool or Hempflax hempfiber plant-fiber mat, perlite, horticultural substrate)
• hand sprayer
• LED grow light for microgreens (optional)
• grow tent (growbox) for microgreens (optional)

How to choose seeds for growing sprouts and microgreens

You can grow many edible types of cereals (barley, wheat, corn, oats, rice) or legumes (lentils, peas, chickpeas, beans) as sprouts or microgreens. For growing sprouts and microgreens use only seeds that have not been treated with pesticides or other chemicals.

All sprouts and microgreens have in common that they are packed with nutrients and flavor that will pleasantly surprise you with their intensity. Don't be afraid to experiment and rotate plant types. You can also try various seed mixes for growing microgreens or our practical microgreens growing kits for beginners. To start, we include a list of our most popular sprouts and microgreens.

• Microgreens – Chinese mix
• Microgreens – delicate mix
• Microgreens – spicy mix