Microgreens, explained.

Microgreens are the tender young shoots of edible plants — harvested 7 to 21 days after germination, once the first true leaves appear. Bigger than a sprout, smaller than a baby lettuce, and far more concentrated in flavour than either.

Every microgreen is grown from a specific seed variety: beetroot shoots taste earthy and mildly sweet, radish greens bring a peppery bite, mustard adds a sharp wasabi-like heat, pea shoots are sweet and tender, and broccoli microgreens carry a mild, nutty flavour.

For general health, the suggested daily portion is 15–40 g — roughly 1 to 2 loosely packed cups, or a small handful. Because microgreens can carry up to 40× more nutrients by weight than mature vegetables, even a small serving delivers a real nutritional punch.

Start slow if you're new. Microgreens are rich in raw fibre — begin with a small garnish and let your gut adjust over a week before scaling up.

Rotate what you eat. Beetroot, radish, mustard and broccoli each bring a different set of vitamins and phyto-nutrients; swapping across the week gives you a wider spectrum than sticking to one variety.

• On dal & sabzi: a pinch on the plate right before eating adds crunch and vitamin C without diluting masala.
• In chaats and raitas: radish or beetroot microgreens replace raw onion for a lighter, colourful bite.
• Toast, paratha, sandwich: pea shoots turn a butter toast into a proper breakfast.
• Smoothies: a handful of broccoli microgreens blends into any fruit smoothie without a strong taste.
• Salads & grain bowls: mix varieties — sweet beetroot, spicy radish, nutty broccoli — instead of buying pre-washed leaves.

Rinse in cool water and pat dry just before eating. Because microgreens grow in a controlled, indoor environment they carry a much lower contamination risk than field-grown sprouts, but a quick rinse is always a good idea.

Anyone immuno-compromised, pregnant, very young, or elderly should ideally eat microgreens lightly wilted (dropped into hot dal or a stir-fry off the heat for 30 seconds) rather than raw — same nutritional benefit, no live-food risk.