Microgreen Recipes

Compiled by: Shreya

Vegetable Upma

Ingredients

• 1 cup rava (roasted)
• 2 cups water (boiling hot)
• 3 tbsp oil
• 1 tbsp mustard seeds
• 1 tbsp chana dal
• 1 onion (finely chopped)
• 1 inch ginger (grated)
• 1 green chilli (finely chopped)
• 3 sprigs curry leaves
• 2 carrots (cut into small pieces)
• 1/3 cup peas (boiled)
• 1/2 cup sunflower/mustard microgreens
• Salt to taste

Instructions

1. Prep all your vegetables and keep them ready.
2. Heat up oil in a kadai, add the mustard seeds and chana dal.
3. Once the mustard starts sputtering, add the onion, carrot, ginger and green chilli, saute on medium flame till the vegetables are cooked through.
4. Add the peas, rava and salt and saute for 2-3 minutes.
5. Then add boiling water and mix well. Taste the water, and adjust the seasoning if required.
6. Cover the kadai with a lid, reduce the flame and let the upma steam for 2-3 minutes.
7. Lastly add the microgreens and mix well. Turn off the heat and serve.

Salad

Ingredients

• 2 carrots (grated)
• 1/2 cup microgreens
• 1/2 pomegranate
• 1/4 cup walnuts
• Lemon juice to taste
• Salt and pepper to taste

Instructions

1. Heat up a saucepan; on a low flame, toast the walnuts and set aside. Once it has cooled down, roughly chop them into smaller pieces.
2. Place all the ingredients in a bowl and toss well. Taste and adjust seasoning if needed.

Sandwich

Ingredients

• 1 carrot (grated)
• 1/2 cucumber (finely chopped)
• 1/8 cup radish microgreens
• 1/4 cup mayonnaise
• Salt and pepper to taste
• Bread slices as needed

Instructions

1. Place the carrot, cucumber and salt in a bowl and mix well. Let it sit for 5 minutes and then squeeze the excess water out.
2. In another bowl take mayonnaise, mix in the grated carrot, cucumber and microgreens.
3. Spread this filling on a bread slice, add some coarsely ground black pepper and cover with another bread slice.
4. Cut into quarters or triangles and serve.

Microgreens pasta

Ingredients

• Zest of 1 lemon
• 1/4 cup olive oil
• 1 tbsp chilli flakes
• 1 tbsp oregano
• 4 cloves of garlic
• 1/3 cup sunflower/mustard microgreens
• 50 gm spaghetti
• Salt and pepper to taste

Instructions

1. Heat up water in a saucepan and cook spaghetti as per packet instructions
2. While the pasta is cooking, prepare the sauce by combining the olive oil, garlic, red pepper flakes and a pinch of salt in a large saucepan. Bring to the stove, over medium low heat, and cook slowly, letting the oil absorb the flavours from the garlic and pepper flakes.
3. Add the microgreens and let it wilt slightly. When the pasta is cooked, add it to the pan and toss it in the flavoured oil.
4. Turn off the heat, add the lemon zest and pepper, serve.