Grow your own sprouts or Microgreens at home and beat spring fatigue
The first rays of spring are slowly waking nature from its winter sleep, making this the perfect time to give your sleepy body a generous dose of vitamins, antioxidants and minerals in the form of juicy Microgreens and sprouts that you can grow yourself. Not sure how? Don’t worry — with our guide to growing sprouts and Microgreens at home, you’ll find it easy.
This article introduces sprouts and Microgreens. For detailed step-by-step instructions for growing Microgreens, a table of suitable varieties and advice on preventing mould, see our main guide How to grow Microgreens.
Although their unassuming appearance may not suggest it at first, young vegetables, legumes and cereals in the form of sprouts or Microgreens are an excellent source of nutrients, vitamins, minerals, antioxidants and other beneficial substances. Some varieties have up to 40 times the nutritional value of fully grown 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 characterised by high levels of carotenoids, chlorophyll and organic acids, with no sugars
- some sprouts (broccoli, radish, lentils) and Microgreens (radish, amaranth, lentils) can be included in your 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. To grow sprouts, you simply soak the seeds in water and harvest them 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 take a little longer to grow than sprouts, usually 7 to 21 days after the seeds germinate, which is long enough for the first small leaves to appear. Unlike sprouts, Microgreens need a light source and a substrate for their roots to take hold. While you can eat sprouts whole, including the split seed, with Microgreens you 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 need to use a growing substrate and the need for light. Although the steps for growing sprouts and Microgreens differ in some respects, you can use some of the same equipment for both, and the seeds for growing both sprouts and Microgreens are the same.
OUR TIP: Would you like to grow sprouts and Microgreens at the same time, but have limited space or would rather not invest in two sets of equipment? Try the Mungo sprouting dish Mungo, which lets you grow up to three types of sprouts and Microgreens at once, without using a growing medium.
How to grow sprouts
The easiest way to grow sprouts is to spread rinsed seeds in a shallow container and rinse them regularly with water until they germinate.
- First, pour cold water over the seeds and remove any debris that floats to the surface. Soak the seeds for 8-12 hours (overnight), or until the skins soften.
- Pour away all the water and leave the seeds to drain on a plant saucer with drainage.
- Spread the seeds evenly, place the perforated tray on the plant saucer and leave the seeds to germinate in the fridge.
- Rinse the seeds with clean, cold water every day and leave them to drain again until they germinate.
Growing equipment for sprouts
How to grow Microgreens
When growing Microgreens, do not soak the seeds; sow them directly into a moistened growing medium. This can be mats made from mineral wool or other materials, or a horticultural growing substrate that contains no added nutrients (for example, seed and propagation compost, light mix or coco coir).
Microgreens also need a light source. You can grow them by a window or use grow LED lights for Microgreens. If you choose artificial lighting, it is more efficient to grow Microgreens in a grow tent, where they will have ideal conditions for growth and you can make better use of the electricity you consume.
- Fill a plant saucer with growing medium. If you are using soil or a similar substrate, fill the container to the top and press it down lightly.
- Moisten the substrate with a sprayer.
- Sow the seeds very close together for the most abundant harvest possible.
- Place the growing container by a window or under a grow LED light.
- Keep the substrate moist until it is time to harvest.
Growing equipment for Microgreens
- plant saucer or Microgreens seed tray
- growing medium (mineral wool grow mats or hemp fibre, Perlan, horticultural substrate)
- hand sprayer
- grow LED light for Microgreens (optional)
- grow tent for Microgreens (optional)
How to choose seeds for growing sprouts and Microgreens
You can grow a range of edible cereals (barley, wheat, maise, oats, rice) and 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.
However, all sprouts and Microgreens have one thing in common: they are packed with nutrients and flavour, and their intensity is sure to pleasantly surprise you. Don’t be afraid to experiment and alternate between plant varieties. You can also try different seed mixes for growing Microgreens or our practical Microgreens growing sets for beginners. To get started, here is a list of our most popular sprouts and Microgreens.