About MicrogreensMicrogreens are vegetable greens harvested just after the first leaves have developed.
Microgreens come in all sorts of shapes and colors and are packed with flavor and vitamins. Depending on the variety, the concentration of vitamin C, vitamin K, Bèta Carotene and anti-oxidants can be up to 40 times as high as the adult plant (<source>). Microgreens can be grown year-round, right inside your home. All the seeds need to grow is warmth, light and water. Because Micro greens are harvested right shortly before eating them, and usually not processed or cooked, little of the nutritional value is lost during preparation. Because of their distinct flavor and many different varieties, microgreens have become increasingly popular in the culinary world in recent years. Microgreens make great garnishes and salads, but can also be a fine addition to a cheese sandwich or wrap, a healthy flavor boost in a smoothie or the finishing touch to create a restaurant experience in your own home. Which microgreens to choose...But with all these varieties to choose from... which microgreens should you grow?
Well, the fun thing is: with the Patella Crescenda it is super easy to experiment with all kinds of healthy super greens! Below you'll find the varieties we know of, from A to Z, including everything we could find about nutrient value and even links to online vendors in various countries. Many of the listed microgreens we have tried ourselves and if we haven't yet, we will get to it soon, as we love research, especially when it is this tasty. Missing something on the list? Let us know, and we'll see if we can add it! |
We designed the Patella Crescenda as a foolproof method to grow microgreens in your own home all through the year.
<Learn more about the Patella sprouting set here> |
Alphabetical overview
Interlude: What science says
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"(...) in the face of a global disruption of supply chains (...), do-it-yourself sprouts and microgreens offer an exciting and sustainable alternative. Growing sprouts and microgreens at home is easy to put into practice. It eliminates the need for long-distance transport, reduces fossil fuel consumption for product delivery, and provides consumer access to highly fresh, nutrient-dense produce that can be harvested as needed for meal preparation."
US National Center of Biotechnology Information - February 2022 |
"Microgreens have great potential as an efficient food resilience resource, since they can provide essential nutrients and antioxidants. Using simple soilless production systems, seeds, and minimal inputs, nutrient-dense microgreens and shoots may be produced under different lighting conditions (...), providing a rich source of essential nutrients and antioxidant compounds in a very short time."
Di Gioia, F., Petropoulos, S.A., Ferreira, I.C.F.R. and Rosskopf, E.N. (2021). Microgreens: from trendy vegetables to functional food and potential nutrition security resource. |
"Microgreens are rich in vitamins (e.g., vitamin C), minerals (e.g., copper and zinc), and phytochemicals, including carotenoids and phenolic compounds, which act as antioxidants in human body. (...)
Both in vitro and in vivo studies have shown that microgreens have anti-inflammatory, anti-cancer, anti-bacterial, and anti-hyperglycemia properties, making it a new functional food beneficial to human health." Y. Zhang, Z. Xiao, E. Ager, L. Kong, L. Tan (2021) Nutritional quality and health benefits of microgreens, a crop of modern agriculture |
Alfalfa
Image via Back to Nature (on Etsy)
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Belongs to the legume/bean family - The word Alfalfa comes from Arabic and literally means "father of all food". One of the most well known sprouts - can both be grown as sprout (in the dark) and as a microgreen.
Our experience: The slender seedlings are not the first to germinate, but once their roots are developed enough, they grow quite tall in a short period of time. Crispy and fresh taste that pairs really well with Asian dishes. Add them late to keep them crisp!
Contains: Rich in vitamins A, B1, B2, D, E and K / phosphorus, calcium, magnesium, iron, potassium and sulfur / protein.
Best use: Salads & Sandwiches (pretty much goes with everything due to the fresh, mild flavor)
Get it at: De Peuleschil (NL) / Vreeken (NL) / 123 Seeds (NL) / Skysprouts (UK) / Microgreen Shop (DE) / Westcoast seeds (CA) / True Leaf Market (USA) / The Seed Collection (AU) / Back to Nature (HK) / Everything Green (SG) - and many more places
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Amaranth cress
Image via Everything Green
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Ancient pseudograin which has been used for millennia for its attractive red leaf and seed.
Produces a great gluten-free, carb-replacement sprout – rich in texture and full of nutrients and fibre. Seeds are tiny (not sure if we need to update the growth disks), but germination is quite quick. Best stored refrigerated Our experience: Not tried yet
Contains: Vitamins A, B, C and E, Calcium, Iron, Magnesium, Niacin, Phosphorus, Potassium, Amino Acids
Best use: Salads, sandwiches, garnish
Get it at: Vreeken (NL) / Skysprouts (UK) / Microgreen Shop (DE) / Westcoast seeds (CA) / True Leaf Market (USA) / Everything Green (SG)
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Anise Cress
Image via Wispygreens.com
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Also known as the “licorice microgreen" because it has a strong licorice flavor.
Anise seeds are used for hot anise milk and as seasoning in baked goodes, they are harvested and briefly dried. Good to know: Seeds don't germinate easily and take a while to grow. Our experience: Not tried yet
Contains: Vitamins K, E, and C, calcium, iron, and beta-carotenes
Best use: Salads, Soups, Sweet baked goods, can also be used for tea
Get it at: Vreeken (NL) / True Leaf Market (USA)
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Arugula (Rocket) cress
Image via Westcoast seeds
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Belongs to the brassica family, as do cabbage and broccoli. Similar to garden cress, arugula seeds are mucilaginous, meaning the seeds create a gel-like substance (mucilage) that retains moisture.
Our experience: Quite a sharp spicy taste that lasts. Great combo with Italian dishes and as a pizza-topping. This is one of the microgreens people usually recognize as the taste is so specifically arugula.
Contains: Rich in vitamins A, B, C, and E, as well as calcium, iron, magnesium, niacin, phosphorus, potassium, and essential amino acids.
Best use: Salads, Sandwiches, pasta-dishes - pairs great with (cream)cheese and tomatoes, worth adding as a fresh pizza-topping
Get it at: De Peuleschil (NL) / Vreeken (NL) / Skysprouts (UK) / Premier Seeds Direct (UK) / Microgreen Shop (DE) / Westcoast seeds (CA) / True Leaf Market (USA) / Everything Green (SG)
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Basil cress / micro basil
Image via West Coast Seeds
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Basil is such a well-known and loved herb, it comes in a thousand different colors and varieties, from lemon to liquorice via mint and cinnamon. For now, we decided to keep this just one entry, and focus on the best known green Genovese basil (more might follow later).
NB Basil seeds can be difficult to come by and are on the pricier side. Similar to garden cress, basil seeds are mucilaginous, meaning the seeds create a gel-like substance (mucilage) that retains moisture. Our experience: Top of the list - Selasi-seeds from the Asian supermarket didn't sprout (in case you wanted to try, too)
Contains: Vitamin A, K, Iron, Manganese, Calcium, and essential oils. Plus, it has the goodness of antioxidants, including beta-cryptoxanthin, zeaxanthin, lutein, and beta-carotene.
Best use: Salads, Sandwiches, fresh spring rolls, anything with mozzarella and tomatoes. - Can be made into pesto, but looking at efficiency, i would advice using mature plants for that.
Get it at: Vreeken (NL) / Premier Seeds Direct (UK) / West Coast seeds (CA) / True Leaf Market (USA) / Everything Green (SG)
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Beet cress
Image via Everything Green
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Not surprisingly, beet cress has an incredible bright red color. Gives a deep rich flavour and adds a beautiful garnish.
Presoak for best results. Our experience: Have yet to try
Contains: Vitamins A, B, C, E, and K, Calcium, Magnesium, Potassium, Iron, Zinc, and protein
Best use: Salads, Sandwiches, great garnish on roasted vegetables and oven potatoes (add after baking)
Get it at: Vreeken (NL) / Skysprouts (UK) / Microgreen Shop (DE) / West Coast seeds (CA) / True Leaf Market (USA) / Everything Green (SG)
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Borage cress
Image via Everything Green
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The whole borage plant is edible, including the bright blue star-shaped flowers. Due to the crispness and fresh, cucumber-like flavor, borage is a favorite among chefs.
NB Borage seeds can be on the pricier side. Our experience: We have had borage/starflowers in our garden for a while now, and before now, never thought of them as a potential microgreen (the flowers are edible too). Am definitely going to try this!
Contains: Vitamin A, K, Iron, Manganese, Calcium, and essential oils. Plus, it has the goodness of antioxidants, including beta-cryptoxanthin, zeaxanthin, lutein, and beta-carotene.
Best use: Salads, Sandwiches, fresh spring rolls, anything with mozzarella and tomatoes. - Can be made into pesto, but looking at efficiency, i would advice using mature plants for that.
Get it at: Vreeken (NL) / Premier Seeds Direct (UK) / Microgreen shop (DE) / West Coast seeds (CA) / True Leaf Market (USA) / Everything Green (SG)
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Broccoli cress
Image via
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Belongs to the cabbage family - True super food
Our experience: Slightly bitter in taste, making it a great addition to salads. Also, one of the healthiest microgreens out there, and a great way to get your vitamins in. The taste is not very outspoken broccoli-like, more a general cabbagy taste.
Contains: Rich in vitamins A, B, C and E / potassium, calcium, iodine, magnesium and sulfur.
Best use: Salads & Pasta-dishes or paired with humus, cheese or meat
Get it at: De Peuleschil (NL) / Vreeken (NL) / 123 Seeds (NL) / Skysprouts (UK) / Microgreen Shop (DE) / Westcoast seeds (CA) / True Leaf Market (USA) / The Seed Collection (AU)
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Carrot cress
Image via
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Pretty easy to get as a regular seed, not so much as a microgreen seed.
The leaves have a fennel-like appearance, without the fennel taste. Our experience: Have yet to try
Contains: high source of anti oxidants, carotenes and vitamin A
Best use: Salads & Sandwiches, or as a fresh garnish
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Chia
image via Freepik
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Chia originates from Central America and has been used as a food crop since at least 3500 BC, when Aztecs used to eat the seeds for better endurance. For a while Chia was so important, it was used as a currency and worth more than gold.
Chia seeds are extremely mucilaginous, meaning the seeds create a gel-like substance (mucilage) that retains moisture. Chia is a cousin of the mint plant, and has an extremely high nutrient density. NB don't try to sprout chia seeds meant for consumption, as they are often heat-treated to prevent sprouting Our experience: Yet to try - on the list to do so soon!
Contains: Vitamins A, B, C, and E, Calcium, Iron, Magnesium, Niacin, Phosphorus, Potassium, Zinc, Chlorophyll, Amino Acids and
Antioxidants - proteïn percentage of 20-25% Best use: Salads, Pasta-dishes, on sandwiches and on pizza - also a great addition to smoothies.
Get it at: Vreeken (NL) / Microgreen Shop (DE) / True Leaf Market (USA) / Sprout People (USA) / The Seed Collection (AU)
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China Rose
image via Everything Green
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Belongs to the Radish and Sango family. Produces a beautiful seedling with purple-red stems and green leaves
Our experience: Have yet to try
Contains: vitamins A, B1, B2 and C / iron and iodine.
Best use: Salads & Soups
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Chinese Leek cress
Image via Wispy Greens
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Belongs to the Allium (lily) family - Bright green seedlings that spice up any dish. Originally from China, the microgreen is often used in oriental dishes.
Our experience: Beautiful shoots with a strong onion/garlicy flavor. Very tasteful and wonderful addition to any dish,
They do have a strong smell about them, so don't over-sow and finish your portion. Contains: Rich in vit. A, B, C and E / calcium, phosphorus, iron and magnesium.
Best use: Often used in Oriental kitchen, great in fresh spring rolls.
Get it at: De Peuleschil (NL) / Vreeken (NL) / 123 Seeds (NL) / Premier Seeds Direct (UK) / Microgreen Shop (DE) / The Seed Collection (AU)
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Cilantro / Coriander Cress
Image via Growing Underground
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Coriander is an ancient herb and has been used as food and medicine for millenia. Apparently its healing properties have even been descibed in the Old Testament and other ancient scriptures.
Can be bought as both whole and split seedpods, and can be difficult to grow hydroponically. Seeds can take up to 10 days to geminate. Pre-soaking of up to 4 hours is adviced. Our experience: if you love cilantro, you'll love this microgreen. Not as easy to grow hydroponically, as the husks of the seeds need a little while to soak. Pre-soaking can help.
Contains: Rich in vit. A, B, C and E / calcium, phosphorus, iron and magnesium.
Best use: Soups & Salads, pairs wonderfully with fish and meat. Also used in deserts
Get it at: Vreeken (NL) / Skysprouts (UK) / Premier Seeds Direct (UK) / Microgreen Shop (DE) / Sprout People (USA) / True Leaf Market (USA) / Everything Green (SG)
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Garden Cress
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Best known microgreen out there and a hit with children. Similar to arugula, garden cress seeds are mucilaginous, meaning the seeds create a gel-like substance (mucilage) that retains moisture.
Our experience: Very easy to grow, and the one microgreen everybody knows. A familiar slightly spicy flavor that also pairs really well with a boiled egg during breakfast. Simply sprinkle them on anything, really, and they freshen and spice things up.
Contains: Rich in Vitamin A, B1, B2, B3, C and D / calcium and phosphorus.
Best use: Sandwiches and salads, also a great addition to soups
Get it at: De Peuleschil (NL) / Vreeken (NL) / Premier Seeds Direct (UK) / Skysprouts (UK) / Microgreen Shop (DE) / Westcoast seeds (CA) / True Leaf Market (USA) / The Seed Collection (AUS) / Everything Green (SG)
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Mustard cress
Image via West Coast Seeds
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Belongs to the legume/bean family - The word Alfalfa comes from Arabic and literally means "father of all food". One of the most well known sprouts - can both be grown as sprout (in the dark) and as a microgreen
Our experience: Lovely small bead-like seeds that are easy to sow. They are usually the first to sprout (together with the Radish), and tend to increase in size once the sprouting has started. On more than one occasion i have had to remove a portion of sprouted seeds to give every seedling the space it needs. Don't worry though - the sprouted seeds are a lovely snack when you remove them.
Contains: Rich in vitamins A, B and C / calcium, iron and phosphorus / carbohydrates and protein.
Best use: Salads, Sandwiches, any combination with cheese
Get it at: De Peuleschil (NL) / Vreeken (NL) / Premier Seeds Direct (UK) / Skysprouts (UK) / Microgreen Shop (DE) / Westcoast seeds (CA) / True Leaf Market (USA)
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Onion cress
Image via Specialty Products
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Part of the Allium (lily) family. Very suitable as edible decorative garnish due to their bright green color.
Our experience: On the list to try out soon!
Contains: rich in enzymes, amino acids, vitamins A, B, C and calcium, potassium, manganese, phosphorus, sulphur and zinc.
Best use: Salads, Sandwiches, garnish & any combination with cheese
Get it at: De Peuleschil (NL) / Microgreen Shop (DE) / True Leaf Market (USA) / The Seed Collection (AU)
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Pea Sprouts
Image via Sprout People
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Can be harvested a few times if cut off above the pea.
Pre-soak for about 8-12 hours and rinse thoroughly for best results. Our experience: Yet to try
Contains: Vitamins A, B, C and E - Calcium, Chlorophyll, Iron, Magnesium, Niacin, Phosphorus, Potassium, Amino Acids - 20-25% protein
Best use: Salads & Sandwiches, stirfries or simply as a snack straight from the Patella
Get it at: Vreeken (NL) / Skysprouts (UK) / Microgreen Shop (DE) / West Coast seeds (CA) / Sprout People (USA) / True Leaf Market (USA) / The Seed Collection (AU) / Everything Green (SG)
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Radish / Daikon / Sango
Image via Paperpot
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Comes in several colors from fresh green to bright red and has a distinct spicy and somewhat peppery taste. Quick to sprout, grows into substantial greens in a few days.
Our experience: Larger seeds that are super easy to grow. Sometimes it looks like nothing is happening, but these seeds are usually the first to sprout (together with the Mustard). This is one of my favorite microgreens, as the crispness of the bite and sharp spicy flavor make it a great snack to eat just like that. A perfect addition to a cheese platter and pairs really well with Pasta dishes.
Contains: Rich in vit. A, B1, B2 and C / iron, potassium, calcium, magnesium, sodium and phosphorus.
Best use: Salads & Sandwiches, anything with cheese + sprinkle over your fresh pasta.
Get it at: De Peuleschil (NL) / Vreeken (NL) / Skysprouts (UK) / Premier Seeds Direct (UK) / Microgreen Shop (DE) / Westcoast seeds (CA) / True Leaf Market (USA) / The Seed Collection (AU) / Everything Green (SG)
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Red Cabbage Cress
image via Vreeken
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Part of the Brassica family, with a high concentration of nutrients. Because of its beautiful red color, it can also be used very well as a garnish. Has one of the highest concentrations of Vitamin C, Vitamin A, Vitamin K, and Vitamin E when it comes to microgreens:
has up to 260 times as much beta-carotene, 6 times as much vitamin C and 40 times as much vitamin E per gram as the adult red cabbage. (source). Our experience: Have yet to try
Contains: Rich in vitamin A, B, C and E / calcium, iron, phosphorus, iodine, magnesium, potassium, zinc and sulfur.
Best use: Salads, stews, appetizers, does really well as garnish
Get it at: De Peuleschil (NL) / Vreeken (NL) / Skysprouts (UK) / Premier Seeds Direct (UK) / Microgreen Shop (DE) / True Leaf Market (USA) / The Seed Collection (AU) / Everything Green (SG)
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Red Clover
Image via Microgreen Shop
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Although the name suggests otherwise, these microgreens are in fact green. The flavor is slightly more pronounced than that of alfalfa. Fresh and neutral enough to be eaten in the large(r) quantities.
Our experience: Take a little longer to germinate, but turn into nice and slender microgreens when you give them the time. The taste is ok, but not super special. Still, these are quite healthy, so always worth adding to a salad.
Contains: Rich in vitamins A, B, C and E / calcium, phosphorus, potassium and magnesium / contains a high concentration of isoflavones
Best use: Salads & Sandwiches
Get it at: De Peuleschil (NL) / Skysprouts (UK) / Premier Seeds Direct (UK) / Microgreen Shop (DE) / Westcoast seeds (CA) / True Leaf Market (USA)
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Sunflower shoots
image via Everything Green
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Surprisingly delicious, even as a simple snack. Soak the seeds for 8-12 hours before sowing and then rinse thoroughly for the best result. Make sure to remove the black seed shells before consumption.
Our experience: Absolute favorite of all the microgreens tried so far. The fresh, buttery and nutty flavor is super unexpected. Truth be told: we were a little sceptical about these, at first. Not anymore! We advice you all to try these. We just eat them straight from the Patella here in our household, but these shoots are also a lovely addition to any salad, fresh springroll, pasta... You name it!
You do need to have a little patience for these shoots, as they take a little longer to grow. Also: do NOT eat the shells (trust me). Contains: Rich in vitamins A, B, C, D and E / magnesium, phosphorus, potassium, calcium and iron / carbohydrates and protein.
Best use: Salads, (cold) pasta's, snack them straight from the dish
Get it at: De Peuleschil (NL) / Vreeken (NL) / Skysprouts (UK) / Premier Seeds Direct (UK) / Microgreen Shop (DE) / Westcoast Seeds (CA) / True Leaf Market (USA) / The Seed Collection (AU) / Everything Green (SG)
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Wheat Grass
image via Yoursuper
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Usually grown for the juice, as the grassy leaves can be hard to digest. They go well in smoothies and have a nice and sweet taste. Sprout it just a couple of days to create a tasty and crunchy snack.
NB - Wheatgrass can re-shoot a few times if you cut them right above the seed. Our experience: Surprisingly sweet! Did find out we weren't eating them right, though, as we just munched away on the grassy leaves without worrying about digestion. Didn't run into any trouble, but will keep that in mind from now on.
Also: Will definitely try cutting above the seed to see if we can get a second or third harvest - will keep you posted. Even though this is also used as cat-grass, our 16-year-old cat did not show any interest while it was growing in the Patella. Contains: rich in chlorophyll and antioxidant enzymes and provide Vitamins B-12, B-6, K & C
Best use: Juices, Smoothies, fruit salads - Please note: Wheat grass contains gluten, and is not suitable for people with gluten allergies.
Get it at: De Peuleschil (NL) / Vreeken (NL) / Skysprouts (UK) / Premier Seeds Direct (UK) / Microgreen Shop (DE) / Westcoast Seeds (CA) / True Leaf Market (USA) / The Seed Collection (AU) / Everything Green (SG)
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