Broccoli Microgreens - A Nutrient-Dense Superfood

Most people know broccoli as a vegetable that is high in nutritional value. What many people don't know, however, is that broccoli microgreens are an even more nutrient-rich food. In this article, we will explore the health benefits of broccoli microgreens and why they should be considered a superfood.

Broccoli microgreens are tiny broccoli plants that are harvested shortly after they sprout. Broccoli microgreens are a more nutrient-rich food than broccoli. They are packed with nutrients, including vitamins, minerals, and antioxidants. In fact, broccoli microgreens contain up to 50% more nutrients than the mature broccoli plant.

Broccoli microgreens are not hard to grow. They can be grown in a garden or in a pot on a windowsill.

What are Broccoli Microgreens? 

Broccoli microgreens are a type of broccoli that is very small. They are packed with nutrients that are good for your health. People usually eat broccoli because it is high in nutritional value.

Scientific Name

The scientific name for broccoli microgreens is Brassica oleracea.

Versatility

Broccoli microgreens can be used in a variety of dishes. They can be added to salads, sandwiches, or soup. Broccoli microgreens are a great addition to smoothies.

History and Origin

Broccoli comes from the breeding of landrace Brassica crops in the northern Mediterranean. This all started around six century BCE. To be more specific, it originated from primitive cultivars grown in Roman Empire and was most likely improved via artificial selection by people living on the southern Italian Peninsula or Sicily.

Cauliflower

Broccoli and cauliflower are similar yet different. The two broccoli cousins are very different in size, taste, and color. Cauliflower is a larger, white vegetable that broccoli resembles but with a slightly peppery taste. Both are cruciferous vegetables excellent sources of dietary fiber, vitamins C, K and B6, folate, potassium, and omega-3 fatty acids.

Broccoli Seeds

The broccoli plant is an annual herb that is a member of the cabbage family. The broccoli seed is the edible seed of the broccoli plant. The broccoli seed is small and dark green in color.

What do Broccoli Microgreens Taste Like?

The taste of broccoli microgreens is tangy, with a mild peppery aroma. The flavors are crunchy.

Types of Broccoli 

There are several types of broccoli, including calabrese, destiny, belstar, broccolini, and broccoli raab. 

Calabrese broccoli

calabrese broccoli is a type of broccoli that is named after the calabria region of italy. it is a dark green broccoli with small, tight florets.

Destiny broccoli

Destiny broccoli is a type of broccoli that is named after the destiny broccoli company. It is a dark green broccoli with large, loose florets. 

Belstar broccoli 

Belstar broccoli is a type of broccoli that is named after the belstar broccoli company. It is a dark green broccoli with large, loose florets. 

Broccolini

Broccolini is a broccoli hybrid that is related to broccoli and kale. It is a dark green vegetable with long, thin stalks and small, broccoli-like florets. Broccolini is high in vitamins and minerals, and it has a slightly sweet taste.

Broccoli Raab

Broccoli raab is a type of broccoli that is very small. It is with nutrients that are good for your health. People usually eat broccoli raab because it is high in nutritional value, but broccoli raab is even better for you.

Nutritional Benefits

Vitamins and Minerals

Broccoli is a good source of vitamin A, vitamin E, niacin, thiamin, riboflavin, and pantothenic acid. Broccoli microgreens are a great source of vitamin A, vitamin C, vitamin E, niacin, thiamin, riboflavin, and pantothenic acid. 

Broccoli and broccoli microgreens are known to fight cancer, heart disease, and diabetes because they are high in nutritional value. They are known as a superfood. Eating broccoli microgreens is good for you! 

How to Grow Broccoli Microgreens at Home 

Broccoli microgreens can be grown in a garden or in a pot on a windowsill. 

To grow broccoli microgreens, you will need: 

• broccoli seeds
• pot or garden
• soil or compost
• water
• sun or grow light

Step 1

The first step is to fill your container with soil. You can either use potting soil or garden soil, but make sure the soil is well-drained. 

Step 2

Scatter the broccoli seeds on top of the soil and lightly cover them with a bit of soil. 

Step 3

Water the seeds and place the container in a sunny location. 

Keep the soil moist but not wet, and within a few days the seeds will germinate and you will start to see radish microgreens growing. 

Step 4

Once the broccoli microgreens are about 2 inches tall, you can start to harvest broccoli microgreens. Gently pinch off the greens at the base of the plant and discard the rest of the plant. 

If you want to keep growing broccoli microgreens, simply replant more seeds in the same container. You can harvest the greens for several weeks as long as you keep replanting new seeds. 

Broccoli microgreens can be stored in the fridge. You can put them in a plastic bag or container and keep them in the fridge for a few days. 

Recipes 

Can you eat broccoli microgreens raw?

Yes, broccoli microgreens can be eaten raw. They are tangy, with a mild peppery aroma, and the flavors are crunchy.

How to Cook Broccoli Microgreens

If you want to cook broccoli microgreens, you can sauté them in a pan with a bit of oil or butter.

RECIPE 1: Quinoa Power Bowl with Micro Broccoli and Lemon Tahini Dressing

Ingredients

4 cups water

½ cup quinoa

½ tsp salt

3 tbsp fresh lemon juice

3 tbsp vegetable oil

2 tbsp water

2 tbsp tahini

1 tbsp red wine vinegar

2 tsp honey

½ tsp salt

1/8 tsp black pepper

½ cup canned chick peas, rinsed

½ cup cherry tomatoes, halved

1 large carrot, peeled into ribbons or grated

2 mini cucumber, sliced into rounds

1 hard boiled egg, peeled and halved

1 avocado, sliced

6 large snips Micro Broccoli 

RECIPE 2: Sautéed Broccoli Microgreens

Ingredients:

1 tablespoon oil or butter

1/2 cup chopped onion

1 clove garlic, minced

3 eggs, beaten lightly

3/4 cup milk

1 1/2 cups broccoli microgreens, chopped finely

Instructions:

1. In a skillet over medium heat, heat oil or butter. Add onion and garlic and cook until softened. 2. Whisk together eggs and milk in a medium bowl. Stir in cooked onion mixture and broccoli microgreens. Season with salt and black pepper to taste. Pour mixture into prepared pie crust. 3. Bake in preheated oven for 40 minutes or until quiche is golden brown and set in the center. 

RECIPE 2: Broccoli and Cheese Quiche

Ingredients:

Crust:

1 1/2 cups all-purpose flour

1/2 teaspoon salt

1/4 teaspoon baking powder

6 tablespoons cold unsalted butter, cut into small pieces

3-4 tablespoons ice water

Filling:

1 tablespoon butter

1/2 cup chopped onion

1 clove garlic, minced

3 eggs, beaten lightly

3/4 cup milk

1 1/2 cups broccoli microgreens, chopped finely

Salt and black pepper to taste

Instructions:

Crust: 1. In a food processor, combine flour, salt, and baking powder. Pulse to combine. Add butter and pulse until the mixture resembles coarse crumbs. With the machine running, slowly add ice water until the dough comes together. Form the dough into a ball, wrap it in plastic wrap and refrigerate for 30 minutes. 

Filling: 1. Preheat oven to 375 degrees F (190 degrees C). Butter a 9-inch pie dish. 2. In a skillet over medium heat, melt butter. Add onion and garlic and cook until softened. 3. Whisk together eggs and milk in a medium bowl. Stir in cooked onion mixture and broccoli microgreens. Season with salt and black pepper to taste. Pour mixture into prepared pie crust. 4. Bake in preheated oven for 40 minutes or until quiche is golden brown and set in the center. 

RECIPE 4: Broccoli and Ham Quiche

Ingredients:

1 1/2 cups all-purpose flour

1/2 teaspoon salt

1/4 teaspoon baking powder

6 tablespoons cold unsalted butter, cut into small pieces

3-4 tablespoons ice water filling:

1 tablespoon butter

1/2 cup chopped onion

1 clove garlic, minced

3 eggs, beaten lightly

3/4 cup milk

1 1/2 cups broccoli microgreens, chopped finely Salt and black pepper to taste

Instructions:

Crust: 1. In a food processor, combine flour, salt, and baking powder. Pulse to combine. Add butter and pulse until the mixture resembles coarse crumbs. With the machine running, slowly add ice water until the dough comes together. Form the dough into a ball, wrap it in plastic wrap and refrigerate for 30 minutes. 

Filling: 1. Preheat oven to 375 degrees F (190 degrees C). Butter a 9-inch pie dish. 2. In a skillet over medium heat, melt butter. Add onion and garlic and cook until softened. 3. Whisk together eggs and milk in a medium bowl. Stir in cooked onion mixture and broccoli microgreens. Season with salt and black pepper to taste. Pour mixture into prepared pie crust. 4. Bake in preheated oven for 40 minutes or until quiche is golden brown and set in the center

Tips for Harvesting and Using Broccoli Microgreens 

Broccoli microgreens can be harvested when they are 1-2 inches tall. Gently pinch off the greens at the base of the plant and discard the rest of the plant. 

By examining your microgreens daily, you can prevent any potential issues before they happen. While watering is the perfect time to give them a quick check, here are some things, in particular, to look for: 

• Mold formation
• Dry soil
• The correct amount of light
• Proper air circulation 

By spending a few moments every day caring for your microgreens, you will have an abundant harvest of nutritious and delicious vegetables. 

It is important to wash broccoli microgreens before eating them to remove any soil or dirt that may be on them. You can either rinse them under cold water or soak them in a bowl of water for a few minutes. 

Store broccoli microgreens in the fridge in a plastic bag or container. They will last for 3-4 days. 

If you're looking for a nutrient-packed addition to your diet, look no further than broccoli microgreens as they are easy to incorporate into your meals, super versatile, and full of vitamins and minerals. These delicate broccoli microgreens are packed with vitamins, minerals, and antioxidants that can boost your health in a variety of ways. Plus, they're versatile in the kitchen and can be used in both sweet and savory dishes.

Jute Gardens

At Jute Gardens we offer eco-friendly microgreen kits. We have two kits that include broccoli microgreens - a small and a large kit. Each kit contains everything that you will need to grow organic broccoli microgreens at home or at the office. 

In addition to packs of seeds, each kit comes with germination trays made from jute fibers, coco pellets, a water sprayer, a green cutter, instructions, and featured recipes.

Germination trays are made from jute which is a renewable resource and it is a naturally porous material. Additionally, these jute fiber germination trays are biodegradable, compostable, and plastic-free, unlike other microgreen kits on the market. 

By growing your own food at home, like broccoli microgreens, you're not only helping to fight against the rising costs of groceries but also lowering your reliance on harmful chemicals. Being a farmer – even on a small scale – allows you to develop respect for the process and makes you more conscientious about our planet as a whole. 

Awareness of the foods you eat will help you make healthier choices, impacting your body's health. A healthy body requires less medical intervention and eases the strain on overworked healthcare systems. 

Making one small change in your habits, like growing your own vegetables, can lead to larger ones down the line. For example, you may desire to reduce your carbon footprint by riding a bike or taking public transport instead of driving, eating less meat, or reducing food waste. All of these choices can help protect our planet. 

Choose an eco-friendly option to grow broccoli microgreens, or broccoli sprouts, in your home or office. Enjoy broccoli microgreens today!

Learn more: Jute Gardens Microgreen Kits.