How to Grow Sprouted Seeds and Microgreens

by RightFit Gardens | Last Updated: April 20, 2021

Growing some delicious and nutrient-dense sprouts or microgreens is a great indoor gardening project in the wintertime. A wide range of sprouts do not require soil, and they are eaten whole. Alfalfa, beans, and peas are prime candidates for sprouting. Even though sprouts are low in calories, they contain a high percentage of nutrients and beneficial plant compounds.

Sprouting microgreens into thin layers of soil requires only using fresh tops. This method works well with a whole host of garden seeds like broccoli, cabbage, sunflowers, coral, and cilantro.

For microgreens and sprouts, only use organic, untreated seed. Avoid seeds that have been treated with fungicides and pesticides.

No matter whether you grow sprouts or microgreens, don’t eat sprouted tomatoes, peppers, eggplants, and other crops around them as they can be toxic.

Sprouting Seeds

sprouting seedsBy sprouting, plant enzymes are activated to complement the pancreatic enzymes produced by the body. Some of the essential amino acids in sprouts can be up to 30% more concentrated with a higher amount of specific amino acids. The ratio of soluble fiber increases by as much as 30% during sprouting and can reduce insoluble fiber by as much as 50%.

The sprouting process is a simple process and doesn’t need any special equipment. Sprout beans, peas, onions, and radishes in an airtight container like a wide-mouth mason jar that has been well-suspended. Rinse well in clean water several times to remove any debris that floats to the surface.

Safety Tip: Before consuming raw sprouts, always cook them to avoid the risk of food poisoning or any foodborne illness. Raw sprouts should be avoided by children, pregnant women, the elderly, and people with weak immune systems.

Toss anything with an unpleasant smell — one that indicates mold or bacterial growth — if you can find it.

It should be noted that we are not sprouting any type of kidney beans that contains potentially toxic compounds and requires cooking before consumption.

Growing Microgreens

A microgreen can appear small but it has a variety of health benefits – packed with essential vitamins, bio-available nutrients, amino acids, and a tasty punch. A microgreen contains about five times more vitamins gram for gram than it would if grown to a mature plant.

Simply put, a microgreen is a young vegetable plant that is harvested when it’s young. The growth process is about 10 days or two weeks before the first set of true leaves. Be sure to cut off the vegetative segments just above the root zone.

Following are some popular varieties to grow as microgreens:


Radishes are one of the fastest-growing microgreens and are usually harvested 10 to 12 days after sowing. Japanese Daikon, Sango, and Triton are some popular varieties for their bright leaf and stem colors.


Soak seeds for 8 to 10 hours in warm or cool water before planting them for delicate, sweet, pea-flavored shoots. You can add them to salads, sandwiches, soups, and more. Plant within 10 and 12 days of sowing. Cooking tip: Let the pea microgreens grow for several days, and harvest them as “pea shoots” by cutting them above ground level. Flash cook in a stir-fry.

Swiss Chard

Its leaves look similar to beet greens and the best color variety is by far Rainbow. Swiss chard should only be grown in soil, however, as it doesn’t like to be hydroponic. Harvest between 12 hours to 14 days after planting.


If you prefer an entree time of 14 to 16 days, try mustard microgreens for their flavor or a colorful plate, you can pick green mustard varieties or pick red mustard varieties. Harvest within 14 days.

Beet Greens

It is a pleasure to grow beet greens with their crisp flavor and spinach-like bite. Varieties like Bull’s Blood and Detroit Dark Red are popular ones. Soak the seeds for 8 to 10 hours before planting. It is ready to harvest after around 18 days.

Microgreens: How to Grow Them