Are you looking for a way to add some extra nutrition and flavor to your meals? Look no further than microgreens! These young, nutrient-dense greens are packed with vitamins, minerals, and antioxidants that can help boost your health. And the best part is, they’re incredibly easy to incorporate into your diet – simply sprinkle them on top of salads, sandwiches, or soups, or use them as a garnish for cocktails.
In this article, we’ll explore 18 healthy microgreens recipes that are both flavorful and fresh. From classic combinations like microgreens and avocado toast with poached egg, to more adventurous pairings like spicy microgreens and mango salad, there’s something for everyone. Whether you’re looking for a quick and easy breakfast option or a show-stopping side dish for your next dinner party, these recipes are sure to inspire you to get creative in the kitchen.
Microgreens and Avocado Toast with Poached Egg
A nutritious and flavorful breakfast that combines the creaminess of avocado, the richness of poached eggs, and the peppery zing of microgreens. This simple yet impressive dish is perfect for a weekend brunch or a quick morning pick-me-up.
Ingredients:
• 2 slices whole grain bread
• 1 ripe avocado, mashed
• 1/4 cup microgreens (such as pea shoots or purslane)
• 2 poached eggs
• Salt and pepper to taste
• Optional: lemon wedges for serving
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Poach the eggs by cracking them into simmering water and cooking for 3-4 minutes, or until desired doneness.
4. Top the avocado with the poached eggs.
5. Sprinkle microgreens over the eggs.
6. Season with salt and pepper to taste.
7. Serve with lemon wedges on the side, if desired.
Cook Time: 15 minutes
Spicy Microgreens and Mango Salad
This refreshing salad combines the sweetness of mango with the spicy kick of microgreens, perfect for a light and flavorful meal or snack.
Ingredients:
– 1 cup mixed microgreens (such as arugula, radish, and mustard)
– 2 ripe mangos, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 tablespoon honey
– 1 teaspoon grated ginger
– Salt to taste
– 1-2 teaspoons sriracha sauce (depending on desired level of spiciness)
Instructions:
1. In a large bowl, combine microgreens and mango.
2. In a small bowl, whisk together lime juice, honey, and grated ginger.
3. Pour the dressing over the microgreen-mango mixture and toss to coat.
4. Sprinkle chopped cilantro and sriracha sauce (to taste) over the salad.
5. Season with salt to taste.
6. Serve immediately and enjoy!
Cooking Time: 10 minutes
Quinoa Bowl with Microgreens and Roasted Veggies
Nourish your body with this vibrant and flavorful quinoa bowl, packed with roasted vegetables and topped with peppery microgreens. This recipe is perfect for a quick and easy dinner or lunch that’s both healthy and delicious.
Ingredients:
– 1 cup quinoa
– 2 cups water
– 2 tablespoons olive oil
– 1 red bell pepper, seeded and chopped
– 1 yellow bell pepper, seeded and chopped
– 1 small sweet potato, peeled and cubed
– 1 small zucchini, sliced
– Salt and pepper to taste
– 2 tablespoons microgreens (such as pea shoots or purslane)
– Lemon wedges (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook quinoa according to package instructions.
3. Toss bell peppers, sweet potato, and zucchini with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
4. Fluff cooked quinoa with a fork and divide among bowls.
5. Top quinoa with roasted vegetables and microgreens.
6. Squeeze with lemon juice (if using) and serve.
Cooking Time: 30-40 minutes
Microgreens Pesto Pasta with Cherry Tomatoes
This recipe combines the flavors of fresh microgreens, creamy pesto, and sweet cherry tomatoes to create a delightful and nutritious pasta dish. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 8 oz. pasta of your choice
– 1/4 cup microgreens (such as pea shoots or sunflower greens)
– 2 tbsp. olive oil
– 2 cloves garlic, minced
– 1/4 cup freshly made pesto sauce
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat olive oil over medium heat. Add garlic and sauté for 1-2 minutes until fragrant.
3. Add microgreens and cook for an additional 1-2 minutes until wilted.
4. Stir in pesto sauce and cook for 30 seconds to combine with the microgreens.
5. Add cherry tomatoes and cooked pasta to the skillet. Toss everything together until well coated.
6. Season with salt, pepper, and Parmesan cheese (if using).
7. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Grilled Chicken Sandwich with Microgreens and Aioli
Elevate your lunch game with this flavorful grilled chicken sandwich, topped with peppery microgreens and creamy aioli. This recipe is a perfect combination of textures and tastes that will leave you craving for more.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tbsp olive oil
– 2 tsp garlic powder
– Salt and pepper to taste
– 1 cup microgreens (such as pea shoots or purslane)
– 1/2 cup aioli (homemade or store-bought)
– 4 hamburger buns
– Lettuce, tomato, and red onion (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, garlic powder, salt, and pepper.
3. Brush the mixture evenly onto 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 on the grill.
6. Assemble the sandwiches by spreading aioli on the bottom bun, followed by a grilled chicken breast, microgreens, lettuce, tomato, and red onion (if using). Top with the top bun.
Cooking Time: 12-15 minutes
Microgreens and Berry Smoothie Bowl
Start your day with a nutrient-packed bowl that combines the earthy flavor of microgreens with the sweetness of mixed berries. This refreshing breakfast or snack is perfect for any time of the year.
Ingredients:
– 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– 1 handful of microgreens (such as pea shoots or sunflower greens)
– 1/4 teaspoon vanilla extract
– Toppings: sliced almonds, shredded coconut, and chia seeds (optional)
Instructions:
1. In a blender, combine frozen berries, almond milk, honey, and vanilla extract. Blend until smooth.
2. Pour the mixture into a bowl.
3. Top with microgreens, sliced almonds, shredded coconut, and chia seeds (if using).
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Microgreens and Goat Cheese Tart
Elevate your appetizer game with this refreshing microgreens and goat cheese tart, perfect for warm weather gatherings.
Ingredients:
– 1 sheet of frozen puff pastry, thawed
– 1/2 cup goat cheese, crumbled
– 1/4 cup chopped fresh chives
– 1/4 cup microgreens (such as pea shoots or purslane)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Roll out puff pastry on a lightly floured surface to a thickness of about 1/8 inch. Transfer to the prepared baking sheet.
3. Spread goat cheese evenly over the center of the pastry, leaving a 1-inch border around the edges.
4. Sprinkle chives and microgreens over the goat cheese.
5. Fold the edges of the pastry up over the filling, pressing gently to seal.
6. Brush the pastry with a little water and sprinkle with salt and pepper to taste.
7. Bake for 20-25 minutes or until the pastry is golden brown.
Cooking Time: 20-25 minutes
Roasted Beet Salad with Microgreens and Feta
Sweet and earthy roasted beets meet tangy feta and peppery microgreens in this refreshing salad perfect for any occasion. This colorful dish is a stunning addition to any meal.
Ingredients:
– 2 large beets
– 1/4 cup olive oil
– 2 tablespoons balsamic vinegar
– 1 tablespoon honey
– Salt and pepper, to taste
– 1/2 cup microgreens (such as pea shoots or purslane)
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap beets in foil and roast for 45-50 minutes, or until tender when pierced.
3. Let cool, then peel and slice into wedges.
4. In a small bowl, whisk together olive oil, balsamic vinegar, and honey.
5. In a large bowl, combine roasted beets, microgreens, feta cheese, and parsley. Drizzle with the dressing and season with salt and pepper.
Cooking Time: 1 hour 15 minutes (including roasting time)
Microgreens and Smoked Salmon Wrap
Elevate your lunch game with this refreshing and flavorful wrap, featuring tender smoked salmon, peppery microgreens, and creamy avocado.
Ingredients:
– 1 whole wheat tortilla
– 2 oz smoked salmon, sliced
– 1/4 cup microgreens (such as pea shoots or sunflower greens)
– 1/2 avocado, mashed
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Optional: 1/4 teaspoon red onion, thinly sliced
Instructions:
1. Lay the tortilla flat on a surface.
2. Arrange the smoked salmon slices along the center of the tortilla.
3. Top with microgreens, leaving a small border around the salmon.
4. Spread the mashed avocado over the microgreens.
5. Drizzle with lemon juice and season with salt and pepper to taste.
6. Add thinly sliced red onion if desired.
7. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 0 minutes (assembled fresh)
Stir-Fried Microgreens with Garlic and Sesame
This recipe is a delicious and healthy way to showcase the vibrant flavors of microgreens, paired with pungent garlic and nutty sesame. Perfect as a side dish or added to noodles, rice bowls, or wraps.
Ingredients:
– 2 cups mixed microgreens (such as pea shoots, purslane, or sunflower greens)
– 3 cloves garlic, minced
– 1 tablespoon sesame oil
– 1 teaspoon grated fresh ginger
– Salt and pepper to taste
– Optional: 1/4 cup toasted sesame seeds for garnish
Instructions:
1. Heat the sesame oil in a large skillet or wok over medium-high heat.
2. Add the minced garlic and cook, stirring constantly, until fragrant (about 30 seconds).
3. Add the mixed microgreens to the skillet and stir-fry until wilted, about 2-3 minutes.
4. Stir in the grated ginger and season with salt and pepper to taste.
5. Serve immediately, garnished with toasted sesame seeds if desired.
Cooking Time: Approximately 5 minutes
Microgreens and Sweet Potato Hash
This recipe combines the earthy sweetness of roasted sweet potatoes with the peppery flavor of microgreens, creating a delightful side dish or light lunch. Perfect for a quick and easy meal.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1/4 cup olive oil
– Salt and pepper to taste
– 1/4 cup microgreens (such as pea shoots or sunflower greens)
– 1 tablespoon lemon juice
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes, or until tender and lightly caramelized.
4. In a small bowl, toss microgreens with lemon juice.
5. To assemble the hash, place roasted sweet potatoes in a serving dish and top with microgreens.
6. Serve warm.
Cooking Time: 20-25 minutes
Caprese Salad with Microgreens and Balsamic Glaze
This recipe elevates the traditional Caprese salad by adding peppery microgreens and a rich balsamic glaze, creating a flavorful and visually stunning dish perfect for any occasion.
Ingredients:
– 3 large, ripe tomatoes, sliced into 1/4-inch thick rounds
– 8 oz fresh mozzarella cheese, sliced into thin rounds
– 1 cup microgreens (such as pea shoots or purslane)
– 2 tbsp balsamic glaze
– Salt and pepper to taste
Instructions:
1. Arrange tomato slices on a platter or individual plates.
2. Top tomatoes with mozzarella cheese slices.
3. Add microgreens on top of the cheese, leaving a small border around the edges.
4. Drizzle balsamic glaze over the salad in a zigzag pattern.
5. Season with salt and pepper to taste.
Cooking Time: None required! This salad is best served immediately after assembly.
Microgreens and Lentil Soup
This hearty soup is a perfect blend of flavors and textures, featuring the added nutritional boost of microgreens. A soothing and satisfying meal for any time of day.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and grated
– 1 red bell pepper, diced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika (optional)
– Salt and pepper, to taste
– 1/4 cup microgreens (such as pea shoots or sunflower greens), chopped
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion, garlic, carrots, and bell pepper. Cook until the vegetables are tender, about 10 minutes.
2. Add the lentils, cumin, smoked paprika (if using), salt, and pepper to the pot. Stir to combine.
3. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender.
4. Stir in the chopped microgreens. Serve hot, garnished with additional microgreens if desired.
Cooking Time: 30-35 minutes
Microgreens and Tuna Sushi Rolls
This recipe combines the nutty flavor of microgreens with the richness of tuna, creating a unique and delicious sushi roll. Perfect for adventurous eaters looking to elevate their sushi game.
Ingredients:
– 1 cup short-grain Japanese rice
– 1/2 cup water
– 1/4 cup tuna sashimi-grade tuna, diced
– 1/4 cup microgreens (such as pea shoots or sunflower greens)
– 1 sheet of nori seaweed
– Sesame seeds and soy sauce for serving (optional)
Instructions:
1. Cook Japanese rice according to package instructions.
2. Mix tuna with a squeeze of lemon juice and set aside.
3. Lay a sheet of nori seaweed flat on a cutting board. Spread a thin layer of cooked rice onto the seaweed, leaving a 1-inch border at the top.
4. Place diced tuna and microgreens in the middle of the rice.
5. Roll the sushi using a bamboo mat or a clean tea towel, applying gentle pressure to form a compact roll.
6. Slice into 8 equal pieces. Serve with sesame seeds and soy sauce if desired.
Cooking Time: 15-20 minutes (including cooking time for Japanese rice)
Microgreens and Mushroom Risotto
Elevate your dinner game with this creamy risotto infused with the earthy flavors of mushrooms and the peppery bite of microgreens. This recipe is perfect for a cozy night in or as a show-stopping main course.
Ingredients:
– 1 cup Arborio rice
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 8 oz mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 2 cloves garlic, minced
– 2 tablespoons white wine (optional)
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh microgreens (such as pea shoots or purslane), chopped
Instructions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the mushrooms and garlic; cook until the mushrooms release their moisture and start to brown, about 5 minutes.
4. Add the Arborio rice and cook for 1 minute, stirring constantly.
5. Add the white wine (if using) and cook until absorbed.
6. Warm the broth in a separate pot; add 1/2 cup at a time to the risotto, stirring continuously, until creamy and cooked through, about 20-25 minutes.
7. Stir in Parmesan cheese; season with salt and pepper.
8. Serve immediately, garnished with chopped microgreens.
Cooking Time: Approximately 30-40 minutes
Microgreens and Chickpea Buddha Bowl
A vibrant and healthy bowl filled with the nutty flavor of chickpeas, the crunch of microgreens, and a hint of citrus. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 2 cups mixed microgreens (such as pea shoots, sunflower greens, and purslane)
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt to taste
– Optional: sliced avocado, cherry tomatoes, or red onion for added flavor and texture
Instructions:
1. In a medium bowl, combine chickpeas, microgreens, cilantro, lemon juice, and olive oil.
2. Season with salt to taste.
3. Serve immediately, garnished with optional toppings if desired.
Cooking Time: 5 minutes (prep), 0 minutes (cook)
Microgreens and Grilled Halloumi Salad
Experience the sweet and savory combination of fresh microgreens and grilled halloumi cheese, perfectly balanced on a bed of mixed greens.
Ingredients:
– 1 cup mixed microgreens (such as pea shoots, sunflower greens, and purslane)
– 1 block of halloumi cheese
– 2 tablespoons olive oil
– Salt and pepper to taste
– 4 cups mixed baby greens
– Lemon wedges for serving (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Slice the halloumi cheese into 1/2-inch thick rounds.
3. Grill the halloumi for 2-3 minutes per side, until golden brown and slightly charred.
4. In a large bowl, combine mixed baby greens and microgreens.
5. Top the greens with grilled halloumi slices.
6. Drizzle olive oil over the salad and season with salt and pepper to taste.
7. Serve immediately, with lemon wedges on the side if desired.
Cooking Time: 10-12 minutes (includes grill time)
Microgreens and Coconut Curry Soup
This vibrant and flavorful soup combines the freshness of microgreens with the richness of coconut curry, perfect for a cozy and nourishing meal. With minimal cooking time and easy preparation, this recipe is ideal for any busy day.
Ingredients:
– 1 cup microgreens (such as pea shoots or sunflower greens)
– 2 tablespoons coconut oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 can (14 oz) coconut milk
– 2 cups vegetable broth
– 1 teaspoon curry powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the coconut oil in a large pot over medium heat.
2. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Stir in the curry powder and cook for 1 minute.
4. Pour in the coconut milk and vegetable broth; bring to a simmer.
5. Reduce heat to low and let soup simmer for 10-15 minutes or until desired consistency.
6. Just before serving, stir in the microgreens and season with salt and pepper to taste.
7. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 20-25 minutes
Summary
Get ready to elevate your cooking game with these 18 healthy microgreens recipes! From breakfast to dinner, and even snacks and desserts, these flavorful and fresh dishes are sure to please. Try pairing microgreens with avocado toast and a poached egg, or add them to a quinoa bowl with roasted veggies. You can also use them in salads, like the spicy mango salad or roasted beet salad with feta. For something sweet, blend microgreens into a berry smoothie bowl or use them as a garnish for a goat cheese tart. The possibilities are endless!
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