Microgreens are packed with nutrients. While their nutrient contents vary slightly, most varieties tend to be rich in potassium, iron, zinc, magnesium and copper. Microgreens are also a great source of antioxidants .
Soaked and sprouted moong / green gram seeds takes 10 -12 days to grow into a baby plant ready to harvest. These microgreens can be added to smoothie, dosa batter, wheat / rice chapati, salads or can be stir fried with garlic, green chilli, onions and used as a side dish. These can be easily grown at home organically without chemicals and soil.
HOW TO GROW MOONG MICROGREENS
Soak whole moong in enough water overnight.
Next day sprout them overnight in a box.
Take a plastic container and layer it with tissue papers and spread the sprouts and keep it in a dark place wrapped in a dark cloth or a black wrapper for 2-3 days. Keep checking and spraying some water so that they do not dry out.
Keep this container in partial sunlight in a shallow tray of water so that the tissue is moist all the time.
Keep spraying with water preferably drinking water 2 - 3 times a day.
Let it grow for 10 -12 days.
Harvest them with a sharp scissors discard the roots.
STIR FRIED MICROGREENS
INGREDIENTS
1 cup microgreens
1 small onion
2 garlic cloves
1 green chilli
Few whole jeera / cumin seeds
Salt to taste
1 tsp oil
METHOD
Wash microgreens thoroughly and roughly chop them.
Heat oil in a frying pan add jeera seeds, finely chopped garlic and green chilli. Fry it a little .
Add finely chopped onion and fry till translucent.
Add microgreens and salt, stir fry it till done.
Serve with phulka / akki roti
AKKI / RICE ROTI
INGREDIENTS
1 cup rice flour
1 small onion
1/4 tsp jeera seeds
A handful microgreens
Salt to taste
Few sprigs of coriander leaves
Small piece of ginger grated ( optional )
Few curry leaves ( optional )
Oil as needed
Water as needed
METHOD
Finely chop onion, green chilli, microgreens, coriander leaves, curry leaves.
In a big bowl take onions, green chilli, coriander leaves, curry leaves, microgreens, grated ginger, salt and rice flour. Mix it well.
Add water little by little and make a soft dough.The dough must be smooth and moist.
Divide it into 4 balls. Keep it covered with a napkin or else it dries up. You can make akki roti on a greased foil / banana leaf or parchment paper.
Place a ball of this dough on a greased foil / banana leaf / parchment paper and spread it lightly with your fingers to make a thick / thin round roti. If the edges crack then dip your fingers in water and mend the cracks.
Slowly lift the foil / banana leaf / parchment paper and reverse it on the hot tawa / girdle and cook on both sides carefully. Turn only after it is done on one side or else it can break.
Apply some ghee or butter.
Serve with some gravy or chutney.
NOTE:
You can add microgreens to salads or dosa batter or savory pancakes.
You can add these microgreens to smoothies and omlette also.
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