The most exotic microgreens: shiso, mizuna, and tatsoi

Hello friends!

During this journey we’ve talked to you about microgreens such as lettuce, radish, broccoli, sunflower, and many others… But in today’s article we wanted to explore more exotic species that stand out for their unique flavors and culinary uses. So today we’ll be talking about varieties like shiso, mizuna, and tatsoi.

Ready to get to know them? Let’s go!

Shiso: the Asian king

Red shiso is a highly popular microgreen in Asian cuisine thanks to its citrusy, floral, and slightly minty aroma. Its use has spread internationally due to its versatility in salads, bowls, sushi, and gourmet dishes. In addition, this microgreen contains antioxidant phytocompounds.

Mizuna and tatsoi: Japanese green microgreens

Among the Asian microgreens with a long history, mizuna and tatsoi also stand out. Both are valued for their mild, slightly peppery flavor, as well as for their high micronutrient content. In specialized rankings they appear as some of the most popular seeds for both home and commercial cultivation, reflecting their growing demand.

There are also yield data and mineral profiles showing that they provide essential minerals, antioxidants, and compounds that help improve overall nutrition when included in a daily diet.

Beyond each specific species, various studies, which we’ve mentioned many times, have shown that microgreens concentrate vitamins (A, C, E, K), minerals, and antioxidant compounds in quantities higher than their mature versions.

These exotic microgreens follow that same pattern: high nutritional density per unit of weight. 

Applications in advanced gastronomy

Exotic microgreens are rapidly entering the world of high end international cuisine, both for their flavor and presentation. Their uses range from sophisticated dressings, creative plate garnishes, and aromatic toppings to functional components for bowls, fusion salads, sandwiches, and gourmet cooking.

Some delicious recipes…

Shiso red sushi bowl with marinated salmon

Ingredients:

• 1 cup sushi rice
• 150 g fresh salmon
• 2 tbsp soy sauce
• 1 tsp honey or rice syrup
• 1 tsp sesame oil
• ½ cucumber, thinly sliced
• 1 avocado, cubed
• Sesame seeds
• A handful of red shiso microgreens

Preparation:

1. Cook the rice and let it cool slightly.
2. Mix the soy sauce, honey, and sesame oil. Marinate the salmon for 10 minutes.
3. Assemble the bowl: rice, salmon, cucumber, avocado.
4. Finish with sesame seeds and fresh red shiso, which adds citrus and minty notes.

A fresh, elegant bowl where shiso is the star.

Fresh tatsoi salad with green apple and lime vinaigrette

Ingredients:

• 1 cup tatsoi microgreens
• 1 green apple, thinly sliced
• ½ red onion
• A handful of walnuts
• 1 tbsp olive oil
• Juice of ½ lime
• ½ tsp honey
• Salt and pepper

Preparation:

1. Combine the tatsoi, apple, and red onion.
2. Whisk the olive oil, lime juice, honey, salt, and pepper for the vinaigrette.
3. Pour over the salad and add the walnuts.

Tatsoi brings a fresh, mild, and slightly sweet touch that pairs perfectly with the acidity of the apple and lime.

Asian stir fry with tofu, mizuna, and sesame

Ingredients:

• 200 g tofu
• 1 cup mizuna microgreens
• 1 carrot, cut into strips
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 tbsp vegetable oil
• Toasted sesame seeds

Preparation:

1. Sauté the cubed tofu until golden.
2. Add the carrot and sauté for 1 more minute.
3. Add the soy sauce and sesame oil.
4. Remove from heat and mix in the fresh mizuna to preserve its crunchy texture and mild, peppery flavor.

Perfect as a light main dish or a side.

As you can see, exotic microgreens like shiso, mizuna, and tatsoi offer interesting and functional alternatives for those who seek not only to decorate their dishes but also to enhance sensory diversity and culinary creativity.

Their growing presence in modern cuisine and in trendy restaurants in the world’s most cosmopolitan cities consolidates their position as “new generation microgreens”: exotic and visually striking.

Carlota

Sources

About Microgreens. (2025, November 7). Microgreens and Nutrition: Tiny Greens, Big Benefits. https://www.aboutmicrogreens.com/microgreens-and-nutrition-tiny-greens-big-benefits/

Di Gioia, F. (2023). Yield performance, mineral profile, and nitrate content in a selection of seventeen microgreen species. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC10399459/

Idaho State University. Nutritional Profile of a few types of Microgreens. https://www.isu.edu/media/libraries/rural-health/microgreens/Microgreen-Nutritional-Profile.pdf

La Torre Agrícola. (2022, January 10). ¿Cuáles son las semillas más populares para cultivar los microgreens (microplantas / microverdes)? https://www.latorreagricola.com/es/2022/01/10/cuales-son-las-semillas-mas-populares-para-cultivar-los-microgreens-microplantas-microverdes/

Verdes Zagros. Microgreen de Shiso Red. https://verdeszagros.es/tienda/microgreens/microgreen-de-shiso-red/

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The science on shiso, mizuna and tatsoi

Studies from our Science Library that concern shiso, mizuna and tatsoi microgreens, in plain language with links to the original research. This list updates automatically as new studies are added.

Shiso, mizuna and tatsoi in the kitchen

Recipes and kitchen ideas from our cookbook team that use shiso, mizuna and tatsoi microgreens.

Growing a different crop next? Every variety has a guide like this one in the Varieties database.