Sprouts and microgreens may look small and delicate, but these tiny plants are true powerhouses. Despite their fragile appearance, they contain remarkably high concentrations of vitamins, minerals, and antioxidants. Even better: you can grow them at home all year round — on a windowsill or even in a kitchen cabinet. Whether you prefer spicy mustard sprouts, nutty fenugreek, or mild leek sprouts, they add a fresh crunch and a colorful touch to any dish!

Little Flavor Bombs

Sprouts and microgreens are real nutrient boosters. They taste fresh, slightly peppery, and intensely vibrant. Their bright colors — from vivid green to deep red — instantly brighten any salad, sandwich, or bowl of soup.

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What’s the Difference Between Sprouts and Microgreens?

The main difference lies in how long they grow and what they need.

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How to Grow Sprouts

Sprouts grow without light, which keeps their flavor mild and delicate.
You can use special sprouting trays or sprouting towers made of opaque plastic or terracotta. But a clean glass jar works perfectly too. Cover the opening with a piece of fine mesh (like cheesecloth) and store the jar in a dark place.

Add 1 tablespoon (15 ml) of seeds to a small bowl of water and soak them overnight to speed up germination. Drain the water the next day and rinse the seeds well.

If you’re using a jar, place it upside down so the excess moisture can drain away — very important, because overly wet seeds will rot. A sprouting tower is designed to drain automatically.

Rinse or mist the seeds 2 to 3 times a day to keep them moist but not wet. This prevents drying out and keeps the sprouts crisp and healthy. For leek sprouts in a sprouting tower, a spray bottle works well because leek seeds are tiny and could otherwise rinse away through the holes.

After 7 to 10 days, they’re ready to eat.

Approximate Growing Times:

• Leek sprouts: ± 10 days
• Fenugreek: ± 7 days
• Alfalfa: ± 5 days
• Radish or broccoli sprouts: ± 6 days
• Soybean sprouts: ± 5–7 days

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How to Grow Microgreens

Microgreens do require light. Take a shallow dish or plate and line it with a few layers of moist paper towel. Alternatively, use a thin layer of soil as your growing medium. Sprinkle the seeds evenly and mist them with a spray bottle until everything is well moistened.

Place the dish on a bright windowsill — not in direct sunlight. Ensure the paper towel or soil does not dry out. You can usually harvest within 5 to 10 days. Cut the greens just above the roots using scissors.

Sow microgreens in batches for a steady year-round harvest.

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Varieties to Try

There are countless types of sprouts and microgreens, and many can be grown in both ways.

Sprouts: soybean sprouts, leek sprouts, alfalfa, fenugreek
Microgreens: garden cress, radish, broccoli, alfalfa, amaranth, beet greens

Sprouts can also be beautifully colorful. Amaranth produces deep red shoots, while radish sprouts reveal reddish-purple stems with bright green leaves — real eye-catchers both in the kitchen and on your plate.

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Growing Herbs as Microgreens

Herbs make excellent microgreens too. You can quickly produce basil microgreens or coriander microgreens — perfect for adding brightness to winter dishes. Parsley tastes wonderful as well, but it takes about three weeks to germinate, making it less practical as a microgreen.

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Don’t Use Old Seeds

Older seeds often lose their germination power. Some may sprout, but typically much more slowly. Seeds that fail to germinate can rot, causing unpleasant smells and mold. And when seeds germinate unevenly — some in a few days, others in two weeks — your harvest will be inconsistent and less convenient.

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Why Are Sprouts and Microgreens So Healthy?

Besides being fun to grow, sprouts and microgreens are packed with nutrients. Because they’re harvested so early, they contain high concentrations of vitamins, minerals, and antioxidants — including vitamins C, E, and K, as well as folate, iron, and calcium.

Since they’re eaten raw, all nutrients remain intact. They’re a wonderful natural booster in winter when fresh garden vegetables are scarce.

Each type has its own benefits:

Just a small handful a day can add valuable nutrients to your meals — in a fresh, sustainable way.

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Common Mistakes (and How to Avoid Them)

Even though sprouting is easy, things can occasionally go wrong. Luckily, most issues are simple to fix:

• Too much water: Seeds should be moist, not soaked. Excess water leads to mold and rot.
• Old seeds: They take longer to sprout, germinate poorly, and may rot.
• Too many seeds at once: Overcrowding reduces airflow and space. Use fewer seeds and sow more frequently instead.
• Too warm or too dark for microgreens: Microgreens need light but not direct sun. A bright windowsill at room temperature is ideal.

A helpful tip: Smell your sprouts. They should smell fresh and gently herbal. A musty or sour smell indicates decay — start over.

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How to Store Sprouts and Microgreens

Freshly harvested sprouts taste best, but you can store them for a few days. Keep them in an airtight container in the refrigerator, ideally with a piece of paper towel to absorb excess moisture. This keeps them crisp and fresh.

Microgreens are best harvested right before use. If you do cut too many, you can store them the same way — cool, dry, and well-sealed.

Still, the fresher the better. I prefer sowing a small tray regularly so something is always growing on the windowsill.

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Choosing or Collecting Your Own Seeds

Not all seeds are suitable for sprouting. Choose organic, untreated seeds specifically labeled for sprouts or microgreens. Regular garden seeds may be coated or chemically treated — not something you want to consume.

If you have a garden, you can harvest your own seeds in summer from plants like radish, mustard, basil, or arugula. Let a few plants bolt, collect the seeds when ripe, dry them well, and store them in an airtight jar. You’ll have a winter’s supply!

Try carrot microgreens or beet microgreens too. Any plant with edible greens can be grown as sprouts or microgreens. Even pea shoots are delicious — I’ve spotted them on restaurant plates more than once. Perfect for finishing asparagus or mashed potatoes.

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Sprouts in the Kitchen

Sprouts and microgreens are incredibly versatile. They add a fresh, peppery bite to almost any dish. Sprinkle them over salads, soups, or rice bowls; use them on sandwiches or wraps; or blend them into smoothies for an extra nutrient boost.
You can also use them in warm dishes — just add them at the end so they stay crisp.

A few tasty ideas:

• Hummus sandwich with alfalfa and grilled vegetables
• Toast with egg salad, sliced radishes, and garden cress
• Pumpkin or carrot soup topped with radish microgreens
• Omelet with leek sprouts and fresh herbs
• Avocado toast with amaranth and beet microgreens
• Top your stir-fry with fenugreek — a great substitute for soybean sprouts

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Final Thoughts

Sprouts and microgreens bring a touch of spring into winter. They’re easy to grow, packed with nutrients, and add color and flavor to any dish. Perfect for anyone who loves seeing something fresh and green grow — even on the coldest days of the year.

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