The Top Benefits Of Microgreens

Microgreens are one of the most exciting fresh ingredients to include in your meals. Not only are they visually appealing, but they’re also packed with nutrients and bring a fresh, aromatic flavour to a variety of dishes.

At The Backyard Farmer, we grow our microgreens organically — and our customers love the vibrant crunch and colour these tiny plants add to their plates. Below, we’ll explore the many health benefits of microgreens and why they deserve a place in your daily diet.

Microgreens are incredibly versatile and make a beautifully aromatic, nutrient-rich addition to all your favourite meals.

What's the big deal?

Microgreens are young vegetable greens that fall somewhere between sprouts and baby vegetables. They’re harvested just after the first true leaves appear, making both the stems and leaves edible, tender, and packed with flavour. Unlike sprouts, microgreens are grown in soil or a soil-like medium and need sunlight and regular nutrients to thrive.

These tiny greens are commonly used as flavorful toppings or elegant garnishes, adding a fresh burst of taste and vibrant colour to a wide range of dishes. From subtle and sweet to peppery and bold, microgreens come in an array of flavours and textures.

There are dozens of microgreen varieties, each offering unique health benefits and stunning colours — from deep purples and ruby reds to bright greens and even pink hues. This visual appeal has made them a favourite among chefs and home cooks alike.

Over the past decade, microgreens have surged in popularity as more chefs seek sustainable, eye-catching ways to enhance their culinary creations. Grown carefully under the right conditions, these delicate greens elevate any meal into a multi-sensory experience.

Nutritional Powerhouses

Microgreens may be small in size, but they’re incredibly rich in nutrients. These tiny plants are packed with vitamins, minerals, and antioxidants—often containing significantly more nutritional value than their mature counterparts.

In fact, a 2012 study published in the Journal of Agricultural and Food Chemistry found that microgreens can contain four to six times more nutrients than fully grown vegetables. This makes them an excellent way to boost the nutritional content of your meals, especially when used as a garnish or salad base.

While they shouldn’t replace full servings of mature vegetables due to the smaller volume typically consumed, microgreens are a powerful complement to a balanced diet, adding both flavour and a concentrated dose of goodness.

Cooking with microgreens

Microgreens aren’t just healthy—they’re bursting with flavour and texture too. Their aromatic notes and delicate crunch make them a versatile ingredient in both everyday meals and gourmet dishes.

Spicier varieties like radish, rocket, mustard, and coriander add a bold kick to dishes and pair beautifully with spiced curries, hearty stews, or even as a final touch on a stir-fry. Their peppery bite enhances both flavour and presentation.

Meanwhile, milder, crunchier microgreens shine in salads, wraps, or sandwiches, delivering a refreshing texture and a vibrant pop of green to any plate.

Whether you’re cooking for health, taste, or presentation, microgreens are an easy way to elevate your meals.

Chinese stir fry

Ingredients:

Cooking oil
2 tbsp garlic, minced
500g pea shoots
¼ tsp sugar
½ tsp sesame oil
½ tsp salt and pepper
1 tbsp dry sherry

Method:

Sauté the garlic in a wok on medium heat to release the flavours.
Add the peashoots and change to high heat. Let the shoots cook for a bit.
Add the sugar and sesame oil and season to taste.
Lastly, add the sherry and enjoy!

Salmon burger