> ## Content Index > Fetch the complete content index at: https://thefoodiekitchen.net/llms.txt > Use this file to discover other available public pages before exploring further. # How to Grow Microgreens at Home — Harvest in 7 to 14 Days - URL: https://thefoodiekitchen.net/grow-microgreens/ - Published: 2026-08-16T14:15:00.000Z - Updated: 2026-09-15T04:22:58.000Z - Description: Grow microgreens at home and harvest in 7 to 14 days — the fastest food crop you can grow with nothing but a tray, soil and a windowsill. - Author: Savannah Ryan - Tags: Vegan Recipes Microgreens are seedlings harvested at 7-21 days old, when the first true leaves have just emerged. They are significantly more nutrient-dense than their mature counterparts for many varieties — some studies show 4-40 times the nutrient concentration of mature greens. They are the fastest MAHA kitchen garden crop available: from seed to harvest in one to three weeks, no outdoor space required, no special equipment beyond a shallow tray and a grow light. ## Why Microgreens for the MAHA Kitchen Microgreens are not a garnish — they are a functional food with a genuine nutritional case, particularly for varieties like broccoli (high in sulforaphane), sunflower (vitamin E, selenium), pea shoots (vitamin C, beta-carotene), and radish (isothiocyanates). Growing them at home eliminates the considerable cost of purchasing them commercially and gives access to varieties unavailable in stores. ## Best Varieties to Start With - Sunflower — large seeds, fast, mild flavour, excellent crunch - Pea shoots — sweet, substantial, frost-tolerant - Radish — fastest of all (5-7 days), spicy, bright pink stems - Broccoli — mild flavour, exceptionally nutrient-dense - Cress — fast, peppery, classic in egg sandwiches - Amaranth — stunning red and pink colour, mild flavour - Basil — slower (14-21 days), needs warmth, exceptional flavour ## Equipment Required Shallow trays (3-5cm depth), growing medium (coconut coir, seed-starting mix, or hemp mats), seeds (available from specialist microgreen suppliers — do not use garden seeds, which are often treated), a grow light or very bright south-facing windowsill, and a spray bottle for misting. The investment is minimal. ## Growing Method Serves — (4 trays) Prep 15 min Cook 7-14 days ### Ingredients - 25-50g seeds per 20x20cm tray (varies by variety) - Shallow trays with drainage holes - Coco coir or seed-starting mix - Spray bottle - Blackout cover (another tray or cardboard) for germination phase ### Method 1. Fill tray with damp growing medium to within 1cm of the top. Level and firm gently. 2. Sprinkle seeds densely but evenly across the surface. Press in gently. 3. Mist with water. Cover with a blackout cover or second tray for the germination phase. 4. Check daily. Mist if the medium feels dry. Remove cover when seeds have germinated and stems are reaching toward light (usually 2-4 days). 5. Move to a bright position or under a grow light. Water from below by placing the tray in a shallow dish of water for 10 minutes. 6. Harvest with scissors when the first true leaves appear above the seed leaves, typically 7-14 days. ## In the MAHA Kitchen Sunflower microgreens with ghee-scrambled eggs. Pea shoots tossed with brown butter and flaky salt. Radish microgreens on top of tallow smash burgers. Broccoli microgreens folded into butter mashed potatoes. Microgreens add a fresh, nutritionally dense element to seed oil free cooking that complements rather than competes with the richness of ancestral fats. Frequently Asked Questions Do I need a grow light? A very bright south-facing windowsill works for most varieties, but a grow light produces faster, more consistent results — particularly in winter or in rooms without good natural light. How do I prevent mould? Good airflow, not overwatering, and misting rather than flooding. If mould appears, increase airflow and reduce moisture. Mould on the roots is normal and differs from mould on the leaves. Can I regrow microgreens from the same tray? No — microgreens are a one-harvest crop. Compost the spent tray and roots. The coco coir can be reused after drying. Shop This Recipe Fourth and Heart Ghee Grass-fed ghee, USDA certified. The ghee used across The Foodie Kitchen. [Get on Amazon →](https://www.amazon.com/dp/B07B48Y2D7?tag=thefoodieki0f-20&ref=thefoodiekitchen.net) Savannah Ryan · Amazon MAHA Kitchen Garden Series 9 growing guides for the seed oil free kitchen garden — garlic, microgreens, mushrooms, ginger, turmeric and more. [Get on Amazon →](https://www.amazon.com/dp/B0GSMMNNRY?tag=thefoodieki0f-20&ref=thefoodiekitchen.net) Related Recipes - [Grow Garlic at Home](https://thefoodiekitchen.net/grow-garlic/) - [Grow Mushrooms at Home](https://thefoodiekitchen.net/grow-mushrooms/) - [Grow Ginger and Turmeric](https://thefoodiekitchen.net/grow-ginger-turmeric/) - [What Is MAHA?](https://thefoodiekitchen.net/what-is-maha/) 📌 **Follow on Pinterest:** [Grow Your Own Food on Pinterest](https://www.pinterest.com/theefoodiekitchen/grow-your-own-food/?ref=thefoodiekitchen.net) --- Follow Savannah: [@theefoodiekitchen](https://www.instagram.com/theefoodiekitchen/?ref=thefoodiekitchen.net) · [Facebook](https://www.facebook.com/profile.php?id=61572217094296) · [All Links](https://linktr.ee/theefoodiekitchen?ref=thefoodiekitchen.net)