How to Sprout Arugula and Other Microgreens

When it comes to greens, there is nothing more delicious to me than fresh arugula, with its soft crunch and peppery taste. And while I love growing arugula plants to harvest tender leaves, not much beats the speed with which one can sprout arugula microgreens! In fact, in very little time you can go from having nothing but dry seeds to having delicious fresh arugula shoots on your plate with very little effort! The same thing goes for alfalfa sprouts (my favorite greens to put on a sandwich, as they add a deliciously earthy flavor with the right amount of crunch). More about sprouts here.

Sprouting and growing microgreens are such a simple way to “garden” and grow food, that I truly wish every household did it. There is so much benefit (easy, highly nutritious, low-cost), and next to no downside. What do you have to lose? The answer: a seemingly small amount of time and even smaller amount of money (especially considering the price of one container of sprouts or microgreens at the grocery).

You will find instructions for growing microgreens below. Please note that you can grow microgreens either with soil, or hydroponically without soil. Many seeds can be grown either way, but some require or prefer one or the other. Growing instructions for both methods may be found below.

WHAT YOU NEED

1. Seeds (Arugula, Radish, etc.)
2. Growing Trays with drain holes
3. Growing Trays without holes (2 for every 1 with holes)
4. Growing medium – soil OR micro-mat or confetti, bamboo, jute, biostrate, etc. (I’ve used micro-mat)
5. Water in a spray bottle (I use filtered)

INSTRUCTIONS FOR GROWING MICROGREENS HYDROPONICALLY (WITHOUT SOIL)

1. SOAK. Prepare your tray by placing your micro-mat (or other) in the bottom of the tray with holes. This tray will sit in one of the other two trays without holes. You will then dampen your medium well by spraying it until it is thoroughly soaked (but not dripping wet), OR you may fill the bottom tray with a little water and let the medium soak it up through the holes. Either way, check to see that the mat or other medium is sufficiently moist.
2. SEEDS. Now you will spread your seeds as evenly as possible across the moist growing medium. Be sure to leave enough space between seeds for them to at least double in size and not become tangled and choked as they grow.
3. COVER. Once your seeds are spread as evenly as possible, thoroughly mist the seeds to ensure they are also damp on the damp medium. Take the second tray without holes and you will mist the inside of it a few times and then invert the empty tray on top of your seed tray, using it as a darkening cover. The intent is to keep your seeds both humid and in complete darkness for several days, keeping them between 65 and 75 degrees Fahrenheit (18 to 24 degrees Celsius). Keeping your seeds in the dark forces your sprouts to struggle upward in search of light.
4. CHECK. Ideally, you should check on your seeds every 6 hours or so, lightly watering them if there is any sign of your medium drying at all. 15-20 sprays with your bottle is all you should need. Hydroponic mediums can tend to dry out quickly, so try not to wait too long between checks.
5. UNCOVER. After a few days you will begin to see the growth of tiny leaves. Once you start to see these baby leaves, wait another day and then uncover your tray. This should be about 3-5 days in. At this point, put about a half inch of water in the BOTTOM tray and place the nest the seed tray back inside of it. This allows for the roots to grow downward into the medium and the water below, rather than if you watered from the top. Your microgreen shoots will grow tall and strong this way.
6. LIGHT. Place your tray in a highly lit area, such as a window, under a grow light or other lights. LED grow lights are ideal. Keep in mind that if your light is coming at an angle rather than from above, your plants will begin to grow toward the light. You may need to rotate to compensate. Check for water and add accordingly. You do not want your tiny plants to be soaked, but you do want them moist. Over time, you will get used to how heavy your tray is when it is sufficiently watered.
7. HARVEST. When it is time to harvest, be sure to move your trays to a cool, dry place. You will be ready to harvest your microgreens anywhere between about 7 and 15 days, depending on variety. 10 days is about the average. Do not harvest when hot, as your shoots will easily wilt. Harvest when cool for the best chance at crisp, fresh microgreens. With scissors, cut right above the medium. I call it giving my micros a buzz cut. Once cut, immediately rinse your greens with cool water (using a colander) and air dry on a towel or with a light fan. If you do not use them right away, be sure they are dry and then refrigerate by putting them loosely in a bowl or container and storing them in the fridge for several days.

INSTRUCTIONS FOR GROWING MICROGREENS IN SOIL

1. SOAK. Soak your seeds. Soak them in a jar with plenty of water, as many seeds can absorb quite a bit. You will have to adjust soak time for the particular seeds you are growing, but something like arugula does not require the soaking that large seeds such as peas do. You should be able to find specific information on your chosen seeds within the packaging, especially if you order from True Leaf Market.
2. SOIL. Put about an inch and a half of fine soil in your tray with drain holes. Tamp it down a bit (flat, but not too compacted) and place this tray inside the tray without holes. Mist the soil well with your spray bottle until it is nice and damp but not soggy.
3. SEEDS. Spread the seeds over the top of the soil. Smaller seeds like arugula will have more space in between, while larger seeds will seem to cover much of the soil. Just be sure to leave breathing room so that the sprouting seeds don’t tangle or hinder one another from growing. Again, your packaging should have more specific instructions on rate of seeding.
4. COVER. Once your seeds are spread as evenly as possible, cover with a light layer of soil and thoroughly mist the top soil and seeds to ensure they are also damp. Take the second tray without holes and you will mist the inside of it a few times and then invert the empty tray on top of your seed tray, using it as a darkening cover. The intent is to keep your seeds both humid and in complete darkness for several days, keeping them between 65 and 75 degrees Fahrenheit (18 to 24 degrees Celsius). Keeping your seeds in the dark forces your sprouts to struggle upward in search of light.
5. WATER. Ideally, you should check on your seeds every 12 hours, lightly watering them each time. 15-20 sprays with your bottle is all you should need.
6. UNCOVER. After a few days you will begin to see the growth of tiny leaves. Once you start to see these baby leaves, wait another day and then uncover your tray. This should be about 3-5 days in. At this point, put about a half inch of water in the BOTTOM tray and place the nest the seed tray back inside of it. This allows for the roots to grow downward into the medium and the water below, rather than if you watered from the top. Your microgreen shoots will grow tall and strong this way.
7. LIGHT. Place your tray in a highly lit area, such as a window, under a grow light or other lights. LED grow lights are ideal. Keep in mind that if your light is coming at an angle rather than from above, your plants will begin to grow toward the light. You may need to rotate to compensate. Check for water and add accordingly. You do not want your tiny plants to be soaked, but you do want them moist. Over time, you will get used to how heavy your tray is when it is sufficiently watered.
8. HARVEST. When it is time to harvest, be sure to move your trays to a cool, dry place. You will be ready to harvest your microgreens anywhere between about 7 and 15 days, depending on variety. 10 days is about the average. Do not harvest when hot, as your shoots will easily wilt. Harvest when cool for the best chance at crisp, fresh microgreens. With scissors, cut right above the soil. I call it giving my micros a buzz cut. Once cut, immediately rinse your greens with cool water (using a colander) and air dry on a towel or with a light fan. If you do not use them right away, be sure they are dry and then refrigerate by putting them loosely in a bowl or container and storing them in the fridge for several days.

WHERE TO BUY

My all-time favorite place to get sprouting and microgreen seeds and supplies from is Handy Pantry by True Leaf Market. In fact, they are great for more than sprouting. Their website is fabulous (I can get lost and love it). You can find their Amazon Store here.

A WORD ABOUT NUTRITION

I love studying nutrition, and there is a LOT to learn surrounding the benefits of various sprouted seeds and microgreens! All are known to be a great source of magnesium, potassium, and iron, as well as vitamins A, C, K, and B6. Packed into this tiny little package are a whole lot of concentrated nutrients that boost overall immune health, improve heart health, and reduce cancer risk. Yes, please!

“Sprouts are very nutritious. They may also offer a variety of health benefits, including easier digestion, improved blood sugar levels and a lower risk of heart disease.”

Alina Petre, MS, RD (NL)

Broccoli sprouts and microgreens are often used by those with cancer (or trying to AVOID cancer) because of the particular profile of strong, cancer-fighting benefits specific to broccoli. One of these such components is sulforaphane, which has been studied extensively as a cancer treatment and preventative.

“Presently, there is growing evidence that a phytochemical compound known as sulforaphane in these green leafy vegetables is found to be effective in preventing and treating various cancers such as prostate cancer, breast cancer, colon cancer, skin, urinary bladder and oral cancers. This component is naturally present in the broccoli sprouts…”

Abstract, pubmed

What a great food-growing practice to incorporate! Who couldn’t use more cancer fighting in their lives? Broccoli shoots are great on salads, in stir-fries, or just eaten with a little olive oil or dressing.

“Broccoli sprouts will be loaded with vitamin A, vitamin C, vitamin K, folic acid and they are a really good source of the powerful antioxidant sulforaphane.”

Mira Ilic, RD, LD, MS

FINAL WORD

I hope you are now absolutely convinced that you must at least try growing sprouts or microgreens. You truly have so little to lose and so much to gain!

Let me know below what your favorite microgreens are, your experience with growing your own seeds, or to tell us you are about to join the kitchen sprouting revolution!