Sprouts and microgreens offer a simple way to cultivate fresh, nutrient-dense produce indoors, regardless of the season. While both involve growing seeds to an immature stage, they differ fundamentally in their methods, growing medium, and harvest time. Sprouts are germinated seeds typically grown in water within a jar, and the entire plant, including the root and seed hull, is consumed within a few days of germination. Microgreens are young seedlings grown in a soil-like medium, harvested later after they develop their first true leaves, and are cut just above the root line.
Essential Supplies and Preparation
The necessary materials are determined by the chosen method, but seed selection is paramount for both sprouts and microgreens. Only use high-quality, untreated, food-grade seeds specifically designated for sprouting or microgreen production. Seeds intended for garden planting may be chemically treated, which is unsafe for consumption at this immature stage.
For growing sprouts, equipment is minimal, consisting of a wide-mouth glass jar and a mesh lid or cheesecloth for drainage. Microgreens require a more structured setup, including shallow growing trays—one with drainage holes and a corresponding solid tray for bottom watering. A growing medium, such as seed-starting mix, coco coir, or a hydroponic mat, is also needed, along with a spray bottle for initial misting.
Step-by-Step Growing Guide for Sprouts
The jar method for sprouts begins with soaking the seeds to initiate germination, typically for 8 to 12 hours in a jar covered with water. After the initial soak, the water must be thoroughly drained, and the seeds should be rinsed with fresh, cool water. This process creates the warm, moist environment that encourages growth.
The twice-daily rinsing and draining cycle must be carried out two to three times a day. This frequent action washes away metabolic byproducts and, critically, maintains adequate moisture while preventing waterlogging, which can lead to mold or bacterial growth. The jar should be stored on its side at an angle, out of direct sunlight, to ensure proper air circulation and drainage between rinses.
Sprouts are typically ready for harvest within three to seven days, depending on the variety. Once the tiny leaves begin to uncurl, moving the jar to indirect sunlight for a day or two allows chlorophyll to activate and turn the sprouts green. The temperature should be maintained at a consistent room temperature throughout this process.
Step-by-Step Growing Guide for Microgreens
Growing microgreens starts by filling the shallow tray with about one inch of a moist growing medium, such as coco coir or soil, and leveling the surface. The medium should be moist but not saturated, similar to a wrung-out sponge. Seeds are then scattered densely and evenly across the surface; unlike garden planting, microgreen seeds are not covered with soil.
After seeding, the medium is lightly misted with water, and the tray is placed in a dark environment for a blackout period of two to five days. This period encourages the seedlings to stretch and grow tall stems as they search for light. During blackout, the tray can be covered with a second tray or a weight to establish good seed-to-soil contact and force the roots downward.
Once the seedlings are about an inch tall and the first seed leaves appear, they are moved under a light source. Natural light from a sunny window or, ideally, a full-spectrum LED grow light for 12 to 16 hours daily will promote photosynthesis, turning the greens vibrant and developing their flavor. Watering transitions to a bottom-watering method at this stage. Water is poured into the solid tray beneath the growing tray, allowing the medium to wick up moisture without wetting the foliage, which minimizes the risk of mold.
Harvesting, Storage, and Food Safety
Harvest time for sprouts is determined by the length of the root, typically when the sprout is about one inch long. For microgreens, harvest occurs once the first set of true leaves emerges, usually seven to fourteen days after seeding. This timing ensures high nutrient concentration and developed flavor. Microgreens are harvested using clean, sharp scissors to cut the stems just above the soil line, leaving the roots and medium behind.
Before storing, both sprouts and microgreens must be dried thoroughly to remove surface moisture, which extends their shelf life and inhibits microbial growth. Sprouts can be dried in a salad spinner or by patting them gently with a clean towel. Stored loosely in a covered container lined with a paper towel in the refrigerator, both can last for several days to a week.
A primary concern with sprouts is food safety, as the warm, humid growing environment is ideal for the proliferation of bacteria like Salmonella or E. coli. Always rinse sprouts thoroughly before eating and discard any that show signs of deterioration, such as a musty smell or loss of crispness. Individuals with compromised immune systems, the elderly, and young children should either avoid raw sprouts or cook them before consumption. Microgreens carry a lower risk but should still be washed just before use.