Original and healthy recipes with microgreens: six ideas to enjoy

Microgreens go into these dishes at the end rather than being cooked, which is what makes them easy to add to food you already make. The six recipes below, from artisan pizza to a sweet potato burger, cover mains, soups, salads and snacks, and each is credited to the culinary or microgreen blog it comes from.

1. Artisan pizzas with microgreens by freshis.com

There’s nothing better than a homemade pizza to enjoy with family or friends. The secret? Add a handful of microgreens just before serving for a burst of freshness and a vibrant presentation.

Ingredients

• Artisan or pre made pizza dough
• Homemade or high quality tomato sauce
• Fresh mozzarella cheese
• Toppings of your choice (cherry tomatoes, olives, mushrooms, ham…)
• Basil or kale microgreens
• Extra virgin olive oil
• Salt and pepper

Instructions

1. Preheat the oven to 220 °C and roll out the dough.
2. Spread tomato sauce over the dough, then top with mozzarella and your chosen toppings.
3. Bake for 10–15 minutes until the cheese bubbles and the crust turns golden.
4. Just before serving, add a handful of fresh microgreens.
5. Drizzle with olive oil, season to taste, and enjoy.

2. Pumpkin cream soup with microgreens by freshis.com

A perfect recipe for chilly autumn days, combining the smooth sweetness of pumpkin with the fresh crunch of microgreens.

Ingredients

• 500 g pumpkin, diced
• 1 medium onion, chopped
• 2 garlic cloves, chopped
• 750 ml vegetable broth
• 200 ml cream or plant based alternative
• Olive oil, salt, and pepper
• Microgreens for garnish

Instructions

1. Sauté onion and garlic in olive oil until translucent.
2. Add pumpkin and cook for 5 minutes.
3. Pour in the broth and cook until the pumpkin is tender.
4. Blend until smooth.
5. Stir in the cream, season with salt and pepper, and heat without boiling.
6. Serve hot, garnished with microgreens.

3. Watermelon salad with radish microgreens by microgreen-shop.com

A fresh, summery dish full of contrasts: sweet, salty, and crunchy all at once.

Ingredients

• 3 g daikon radish microgreens
• 20 g pea microgreens
• 1/4 watermelon
• 60 g salted peanuts
• 50 g walnuts
• 25 g sugar
• 25 g water
• Balsamic cream

Instructions

1. Make a caramel with sugar and water, add the walnuts, and let cool.
2. Dice the watermelon into small cubes.
3. Chop the microgreens, reserving some radish leaves for garnish.
4. Roughly chop the caramelized walnuts and mix with all ingredients.
5. Garnish with extra walnuts, microgreens, and a drizzle of balsamic cream.

4. Chicken sandwich with strawberries and arugula microgreens by natuhuerto.com

A light and refreshing combination, perfect for breakfast or an afternoon snack.

Ingredients

• 4 slices whole-grain or gluten free bread
• 1 chicken breast (200 g)
• 8 strawberries, sliced
• 1/2 cucumber, sliced
• 1 cup arugula microgreens
• 4 tbsp extra virgin olive oil
• 2 tbsp white balsamic vinegar
• Salt and pepper

Instructions

1. Mix olive oil, vinegar, salt, and pepper for the dressing.
2. Grill the chicken, let rest, and slice thinly.
3. Toast the bread and spread with the dressing.
4. Layer chicken, strawberries, cucumber, and microgreens.
5. Serve with the remaining dressing.

5. Creamy broccoli soup with sprouts by microgreen-shop.com

A creamy, nourishing recipe, perfect for warming up on a cold day.

Ingredients

• 1 onion
• 200 g broccoli
• 180 g frozen peas
• Vegetable broth
• Salt, pepper, zest and juice of 1 lime
• Ginger
• Cream or plant based alternative
• Broccoli sprouts

Instructions

1. Sauté the onion, then add broccoli and peas, cooking with a bit of broth.
2. Season with salt, pepper, lime zest and juice, and ginger.
3. Blend until smooth, adding more broth for a thinner texture.
4. Top with a swirl of cream and garnish with broccoli sprouts.

6. Vegetarian sweet potato burger with radish microgreens by jardiland.com

A hearty vegetarian option with sweet potato, legumes, and a spicy radish microgreen twist.

Ingredients

• Sesame seed burger buns
• 225 g black eyed peas
• Sweet potatoes
• 1–2 tbsp tahini
• 2 tsp nutritional yeast
• Olive oil
• 1 red onion, chopped
• Radish microgreens (or other preferred type)
• Mustard

Instructions

1. Cook and mash the sweet potatoes.
2. Add peas, tahini, nutritional yeast, onion, and olive oil.
3. Form patties and cook in a skillet for 3 minutes per side.
4. Serve in sesame buns with microgreens and mustard.

The decision each of these recipes really asks you to make is which variety to reach for: basil or kale on the pizza, arugula in the sandwich, broccoli sprouts in the soup, and radish wherever a spicy note is wanted, as in the watermelon salad and the sweet potato burger. The amounts are small, too: 3 g of daikon radish and 20 g of pea for the salad, a cup of arugula for the sandwich.

Sources

• https://freshis.com/blog/Top-10-recetas-para-elaborar-con-Microgreens
• https://www.microgreen-shop.com/es/blog/wassermelonensalat/
• https://www.natuhuerto.com/como-comer-y-cocinar-microgreens-recetas-e-ideas-para-mejorar-tus-platos/
• https://www.microgreen-shop.com/es/blog/brokkoli-creme-suppe/
• https://www.jardiland.com/es/consejos-ideas/4-ideas-de-recetas-para-beneficiarse-de-estos-concentrados-de-nutrientes