Get ready to take your cooking to the next level with the superfood of the future – microgreens! These nutrient-dense greens are packed with vitamins, minerals, and antioxidants that will give you a boost of energy and vitality. And the best part? They’re incredibly easy to incorporate into your meals. From salads to sandwiches, pasta dishes to smoothies, microgreens can be used in a variety of ways to add flavor, texture, and nutrition to any dish.
In this article, we’ll explore 20 fresh microgreen recipes that will inspire you to get creative with these tiny but mighty greens. From savory dishes like Garlic Butter Sauteed Microgreens and Microgreen- Stuffed Portobello Mushrooms, to sweet treats like Microgreen and Berry Breakfast Parfait, there’s something for everyone. Whether you’re a foodie, a busy professional, or just looking for ways to eat healthier, these recipes are sure to become new favorites.
Read on to discover the many ways microgreens can elevate your cooking and take your taste buds on a culinary adventure!
Microgreen and Avocado Toast
Elevate your breakfast or snack game with this simple yet nutritious recipe. Microgreens add a burst of flavor and color to your toast, while creamy avocado provides healthy fats.
Ingredients:
– 1 slice whole grain bread (toasted)
– 2 tablespoons ripe avocado, mashed
– 1/4 cup microgreens (pea shoots or radish work well)
– Salt and pepper to taste
– Optional: lemon juice, red pepper flakes, or feta cheese for added flavor
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Sprinkle microgreens over the avocado.
4. Season with salt and pepper to taste.
5. Add optional toppings if desired.
Cooking Time: 10 minutes (prep and cooking time combined)
Spicy Microgreen Salad with Lemon Vinaigrette
Elevate your salad game with this vibrant and flavorful combination of spicy microgreens, crunchy veggies, and a zesty lemon vinaigrette.
Ingredients:
– 2 cups mixed microgreens (such as arugula, kale, and mustard)
– 1 cup cherry tomatoes, halved
– 1/2 cup sliced red onion
– 1 jalapeño pepper, seeded and thinly sliced
– 2 tbsp freshly squeezed lemon juice
– 1 tsp honey
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. In a large bowl, combine microgreens, cherry tomatoes, red onion, and jalapeño.
2. In a small bowl, whisk together lemon juice and honey until well combined.
3. Pour the vinaigrette over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Top with crumbled feta cheese, if desired.
Cooking Time: 10 minutes
Serve immediately and enjoy!
Creamy Microgreen Pesto Pasta
A vibrant and flavorful pasta dish that combines the sweetness of microgreens with the creaminess of pesto.
Ingredients:
– 8 oz. pasta of your choice (e.g., spaghetti, linguine)
– 1 cup microgreens (such as pea shoots or sunflower greens)
– 1/2 cup freshly made pesto
– 1/4 cup heavy cream
– 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 blender or food processor, combine microgreens, pesto, and heavy cream. Blend until smooth and creamy.
3. Add the cooked pasta to the blender or food processor and blend until well combined.
4. Season with salt and pepper to taste.
5. Serve immediately, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Microgreen and Goat Cheese Omelette
Start your day with a flavorful and nutritious breakfast that combines the freshness of microgreens with the creaminess of goat cheese.
Ingredients:
– 2 eggs
– 1 tablespoon butter
– 1/4 cup microgreens (such as pea shoots or purslane)
– 2 tablespoons crumbled goat cheese
– Salt and pepper to taste
Instructions:
1. In a small bowl, beat the eggs until they are lightly frothy.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Pour in the eggs and cook for about 2-3 minutes, or until the edges start to set.
4. Sprinkle the microgreens and goat cheese evenly 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 minute, until the cheese is melted and the eggs are cooked through.
7. Slide the omelette onto a plate and season with salt and pepper to taste.
Cooking Time: 5-6 minutes
Roasted Beet and Microgreen Salad
A sweet and earthy salad featuring roasted beets, peppery microgreens, and a tangy vinaigrette.
Ingredients:
– 2 large beets
– 1/4 cup olive oil
– 2 tablespoons balsamic vinegar
– Salt and pepper to taste
– 1/4 cup microgreens (such as pea shoots or purslane)
– 1/4 cup crumbled goat cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Wrap the beets in foil and roast for 45-50 minutes, or until tender when pierced.
3. Let the beets cool, then peel and slice into wedges.
4. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper to make the vinaigrette.
5. In a large bowl, combine the roasted beets, microgreens, and crumbled goat cheese (if using).
6. Drizzle the vinaigrette over the salad and toss to combine.
Cooking Time: 50 minutes
Microgreen Smoothie with Banana and Almond Milk
This refreshing smoothie combines the creamy texture of almond milk with the sweetness of banana and the nutty flavor of microgreens. Perfect for a quick breakfast or post-workout snack, this recipe is a delicious way to boost your energy levels.
Ingredients:
– 1 ripe banana
– 1/2 cup almond milk
– 1 tablespoon microgreens (such as pea shoots or sunflower greens)
– 1 teaspoon honey (optional)
Instructions:
1. Add all ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness by adding more honey if needed.
3. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Tips:
– Use fresh and high-quality microgreens for the best flavor and texture.
– Experiment with different types of microgreens to find your favorite flavor combination.
– Store leftover smoothie in an airtight container in the refrigerator for up to 24 hours.
Microgreen and Radish Spring Rolls
Revive your taste buds with the freshness of microgreens and radishes, wrapped in a crispy spring roll.
Ingredients:
– 1 cup mixed microgreens (pea shoots, sunflower greens, etc.)
– 1/2 cup thinly sliced radishes
– 1/4 cup soy sauce
– 1/4 cup lime juice
– 2 tablespoons honey
– 1 package spring roll wrappers
– Vegetable oil for frying
Instructions:
1. In a bowl, whisk together soy sauce, lime juice, and honey.
2. Add the microgreens and radishes to the bowl, tossing to combine.
3. Lay a spring roll wrapper on a flat surface. Place about 1/4 cup of the microgreen-radish mixture in the center of the wrapper.
4. Fold the bottom half of the wrapper up over the filling, then fold in the sides and roll up tightly. Repeat with remaining wrappers and filling.
5. Heat about 1-2 inches of vegetable oil in a large skillet or wok over medium-high heat. Fry the spring rolls until golden brown, about 2-3 minutes per side.
6. Drain on paper towels and serve warm.
Cooking Time: About 10-12 minutes total (includes frying time).
Garlic Butter Sautéed Microgreens
Elevate your microgreen game with this simple yet flavorful recipe that brings out the best of these tiny greens.
Ingredients:
– 1 cup microgreens (any variety, such as pea shoots or sunflower greens)
– 2 tablespoons unsalted butter
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: 1/4 teaspoon lemon zest for added brightness
Instructions:
1. Rinse the microgreens and pat them dry with a paper towel.
2. In a small saucepan, melt the butter over medium heat. Add the minced garlic and cook for 30 seconds until fragrant.
3. Add the microgreens to the pan and stir to combine with the garlic butter mixture.
4. Cook for an additional 1-2 minutes, stirring occasionally, until the microgreens are slightly wilted but still retain their crunch.
5. Season with salt and pepper to taste. If desired, add a pinch of lemon zest for added brightness.
6. Serve immediately and enjoy!
Cooking Time: 3-4 minutes
Microgreen and Quinoa Buddha Bowl
This recipe combines the nutty flavor of quinoa with the delicate crunch of microgreens, perfect for a quick and healthy meal. This Buddha bowl is filled with protein-rich edamame, savory roasted sweet potatoes, and a tangy tahini sauce.
Ingredients:
– 1 cup cooked quinoa
– 1/4 cup microgreens (such as pea shoots or sunflower greens)
– 1/2 cup cooked edamame
– 1 medium roasted sweet potato, diced
– 2 tablespoons tahini
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: chopped scallions, sesame seeds, and pickled ginger for garnish
Instructions:
1. Cook quinoa according to package instructions.
2. Roast a medium sweet potato in the oven with olive oil, salt, and pepper until tender.
3. Steam or cook edamame according to package instructions.
4. In a small bowl, mix together tahini and lemon juice.
5. Assemble the Buddha bowl by placing cooked quinoa, roasted sweet potato, edamame, and microgreens in a bowl.
6. Drizzle with tahini sauce and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Microgreen-Stuffed Portobello Mushrooms
This recipe combines the earthy flavor of portobello mushrooms with the peppery bite of microgreens, perfect for a sophisticated appetizer or snack.
Ingredients:
– 4 large portobello mushrooms
– 1/2 cup microgreens (such as pea shoots or purslane)
– 2 tablespoons olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– 1 tablespoon balsamic vinegar (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Clean the mushrooms by wiping them with a damp cloth. Remove stems and gills.
3. In a small bowl, mix microgreens, olive oil, garlic, salt, and pepper.
4. Stuff each mushroom cap with the microgreen mixture, dividing it evenly among the four caps.
5. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
6. Drizzle with balsamic vinegar (if using).
7. Bake for 15-20 minutes or until the mushrooms are tender and the filling is lightly caramelized.
Cooking Time: 15-20 minutes
Microgreen and Smoked Salmon Bagel
Elevate your breakfast game with this flavorful and nutritious bagel recipe, featuring peppery microgreens and rich smoked salmon.
Ingredients:
– 1 bagel (toasted)
– 2 oz smoked salmon
– 1/4 cup microgreens (peppercress or similar)
– 1 tablespoon cream cheese, softened
– Salt and pepper to taste
– Capers, optional
Instructions:
1. Toast the bagel until lightly browned.
2. Spread the softened cream cheese evenly over the bagel.
3. Slice the smoked salmon into thin pieces and place on top of the cream cheese.
4. Sprinkle microgreens over the salmon.
5. Season with salt and pepper to taste.
6. Garnish with capers, if desired.
Cooking Time: 10 minutes (toasting time included)
Microgreen and Cucumber Gazpacho
Beat the heat with this light and revitalizing gazpacho, featuring peppery microgreens and cool cucumber. Perfect for a quick summer lunch or dinner.
Ingredients:
– 1 cup microgreens (any variety)
– 2 medium cucumbers, peeled and seeded
– 1/2 cup diced red bell pepper
– 1/4 cup diced yellow onion
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 2 tablespoons white wine vinegar (optional)
– Water or broth to thin the soup
Instructions:
1. In a blender or food processor, combine microgreens, cucumbers, bell pepper, onion, parsley, olive oil, garlic, salt, and pepper.
2. Blend until smooth and creamy, adding water or broth as needed to achieve desired consistency.
3. Taste and adjust seasoning with vinegar if desired.
4. Chill in the refrigerator for at least 30 minutes before serving.
Cooking Time: 5 minutes (prep) + chilling time
Microgreen and Feta Stuffed Peppers
A colorful and flavorful twist on traditional stuffed peppers, this recipe combines the brightness of microgreens with the tanginess of feta cheese.
Ingredients:
– 4 bell peppers (any color)
– 1/2 cup microgreens (such as pea shoots or sunflower greens)
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for added heat
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a bowl, mix together microgreens and feta cheese.
4. Stuff each pepper with the microgreen-feta mixture, dividing it evenly among the four peppers.
5. Drizzle olive oil over the peppers and season with salt, pepper, and red pepper flakes (if using).
6. Bake for 25-30 minutes or until the peppers are tender.
Cooking Time: 25-30 minutes
Microgreen and Chickpea Hummus Wrap
A fresh twist on the classic hummus wrap, this recipe combines the nutty flavor of microgreens with creamy chickpea hummus and crunchy whole wheat wraps.
Ingredients:
– 1 cup cooked chickpeas
– 2 tablespoons lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1/4 cup microgreens (such as pea shoots or sunflower greens)
– 1 whole wheat wrap
– Optional: sliced cucumber, tomato, avocado, or red onion for added flavor
Instructions:
1. In a blender or food processor, combine chickpeas, lemon juice, tahini, garlic, salt, and pepper. Blend until smooth.
2. Spread the hummus on the whole wheat wrap, leaving a small border around the edges.
3. Top with microgreens and any desired additional vegetables.
4. Roll up the wrap tightly and slice in half.
Cooking Time: 10 minutes
Microgreen and Sweet Potato Hash
This sweet potato hash recipe combines the natural sweetness of roasted sweet potatoes with the peppery flavor of microgreens, creating a delicious and nutritious side dish or breakfast option.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1/4 cup olive oil
– Salt and pepper to taste
– 1/2 cup microgreens (such as pea shoots or radish greens)
– 2 tablespoons butter
– Optional: garlic powder, chili flakes, or other seasonings of your choice
Instructions:
1. Preheat oven to 425°F (220°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 pan, melt butter over medium heat. Add microgreens and cook until wilted, about 1 minute.
4. Combine roasted sweet potatoes and cooked microgreens in a bowl. Season with additional salt, pepper, or other desired seasonings.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 25-30 minutes
Microgreen and Berry Breakfast Parfait
Start your day with a nutritious and delicious breakfast parfait featuring microgreens, fresh berries, and creamy yogurt.
Ingredients:
– 1 cup plain Greek yogurt
– 1/4 cup mixed berry jam
– 1/2 cup fresh strawberries, hulled and sliced
– 1/2 cup blueberries
– 1 tablespoon honey
– 1/4 cup microgreens (such as pea shoots or sunflower greens)
– 1 tablespoon chopped fresh mint leaves
Instructions:
1. In a small bowl, mix together the yogurt and berry jam until well combined.
2. Spoon half of the yogurt mixture into a glass or parfait dish.
3. Arrange half of the sliced strawberries on top of the yogurt layer.
4. Add half of the blueberries and drizzle with honey.
5. Repeat the layers: yogurt, strawberries, blueberries, and honey.
6. Top with microgreens and sprinkle with chopped fresh mint leaves.
Cooking Time: 5 minutes
Serves: 1
Microgreen and Tofu Stir-Fry
This recipe combines the nutty flavor of microgreens with the creamy texture of tofu, all wrapped up in a flavorful stir-fry. Perfect for a quick and healthy dinner!
Ingredients:
• 1/2 cup firm tofu, cut into small cubes
• 1/4 cup microgreens (such as pea shoots or sunflower greens)
• 2 tablespoons vegetable oil
• 1 clove garlic, minced
• 1 tablespoon soy sauce
• 1 tablespoon honey
• Salt and pepper to taste
Instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. Add the garlic and microgreens to the pan and stir-fry for 30 seconds.
4. In a small bowl, whisk together soy sauce and honey. Pour the mixture over the microgreens and stir-fry for an additional minute.
5. Return the tofu to the pan and stir-fry until well combined with the microgreen mixture.
6. Season with salt and pepper to taste.
7. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Microgreen and Corn Fritters
A sweet and savory treat that combines the freshness of microgreens with the crunch of corn fritters.
Ingredients:
– 1 cup cornmeal
– 1/2 cup all-purpose flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1/2 cup buttermilk
– 1 large egg
– 1 tablespoon honey
– 1 cup microgreens (such as pea shoots or purslane)
– Vegetable oil for frying
Instructions:
1. In a bowl, whisk together cornmeal, flour, salt, and baking powder.
2. In a separate bowl, whisk together buttermilk, egg, and honey.
3. Pour the wet ingredients into the dry ingredients and stir until just combined.
4. Fold in microgreens.
5. Heat about 1/2 inch of vegetable oil in a large skillet over medium-high heat.
6. Using a 1/4 cup measuring cup, scoop batter into the oil and flatten slightly.
7. Cook for 3-4 minutes on each side or until golden brown.
8. Remove from oil and place on paper towels to drain excess oil.
Cooking Time: 12-15 minutes
Microgreen and Mango Salsa Tacos
This recipe combines the freshness of microgreens with the sweetness of mango salsa, all wrapped up in a crispy taco shell. Perfect for a quick and flavorful meal or snack.
Ingredients:
– 1 cup cooked chicken breast, diced
– 1/4 cup microgreens (such as pea shoots or purslane)
– 1 ripe mango, diced
– 1 lime, juiced
– 1 tablespoon olive oil
– 1 teaspoon honey
– Salt and pepper to taste
– 6-8 taco shells
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together mango, lime juice, and honey.
3. Heat the olive oil in a medium skillet over medium-high heat.
4. Add the diced chicken and cook until heated through, about 2-3 minutes.
5. Warm the taco shells according to package instructions.
6. Assemble tacos by placing cooked chicken, microgreens, and mango salsa in each shell.
7. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Microgreen and Lentil Soup
Warm up with this nourishing and flavorful soup that combines the crunch of microgreens with the comforting texture of lentils.
Ingredients:
– 1 cup red or green lentils, rinsed and drained
– 4 cups vegetable broth
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 cup mixed microgreens (such as pea shoots, sunflower greens, and purslane)
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh cilantro for garnish
Instructions:
1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the lentils, broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
3. Stir in the microgreens and cook for an additional 5 minutes or until greens have wilted slightly.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with cilantro if desired.
Cooking Time: 30-40 minutes
Summary
Get ready to elevate your meals with these 20 fresh microgreens recipes! From breakfast to dinner, these creative dishes showcase the versatility and nutritional benefits of microgreens. Enjoy sweet and savory treats like Microgreen and Avocado Toast, Spicy Microgreen Salad with Lemon Vinaigrette, Creamy Microgreen Pesto Pasta, and many more. Discover innovative ways to incorporate microgreens into your favorite dishes, from omelettes and salads to smoothies and stir-fries. Whether you’re a health enthusiast or just looking for new recipe ideas, these microgreens recipes are sure to delight!
