Broccoli Microgreens: A Tiny Green Powerhouse for Detox & Immunity
- Millawanda Urban Farming
- Jul 16
- 3 min read
Updated: Jul 21
If you're thinking about growing your own vegetables but find the prospect of a full-fledged vegetable garden daunting, broccoli microgreens are a great starting point: These tiny greens are incredibly versatile in terms of their nutritional value, flavor, and ease of cultivation, even on your kitchen counter.
With a mild, earthy flavor and crunchy texture, broccoli microgreens complement almost any dish and can even be used in smoothies. Most importantly, they're one of the richest known sources of sulforaphane, a natural compound known for its anti-inflammatory and detoxifying properties.
In this blog post, we'll explain the health benefits of broccoli microgreens, step-by-step instructions on how to grow them, and a few delicious ways to enjoy them fresh.
Broccoli Sprouts vs. Broccoli Microgreens
Unlike broccoli sprouts, broccoli microgreens grow in 7-14 days with light and water and are consumed once the leaves emerge.
Don't let their size fool you. Broccoli microgreens are known for their high levels of sulforaphane, a powerful antioxidant linked to detoxification, cancer prevention, and immune support. Just one handful of these greens packs more nutrients than a head of mature broccoli.
Key Nutritional Benefits
Broccoli microgreens are nutrient-dense and contain high concentrations of essential vitamins, antioxidants, and phytonutrients:
Sulforaphane: A potent antioxidant linked to cancer prevention and detoxification
Vitamin C: Supports immune health and skin repair
Vitamin K: Important for blood clotting and bone health
Beta-carotene & Lutein: Support eye and skin health
Vitamin E: Antioxidant protection for cells
These nutrients are more concentrated in microgreens than in mature broccoli, making them a compact nutritional powerhouse.
It supports liver health and immune response. It has anti-inflammatory properties.
Whether you're looking to support your immune system, improve digestion, or add a fresh crunch to your meals, broccoli microgreens can help.
Studies also show that sulforaphane may help prevent chronic diseases such as heart disease, neurodegenerative conditions, and some cancers.
How to Grow Broccoli Microgreens
Things you need:
Broccoli microgreen seeds: While there are no specific seeds called microgreen seeds, you should grow microgreens with organic, uncoated seeds.
A shallow tray or pot (with drainage if using soil)
Organic soil or a growing mat
Spray bottle
Sunlight or a grow light
Soil Method:
Fill the tray with 3-5 cm of moistened organic soil.
Sprinkle the broccoli seeds evenly over the surface.
Cover and Germinate: Cover the tray with a lid or other tray to block light for the first 2 days. Keep covered for 2-3 days until the seeds sprout.
Expose and Grow: Once the seeds sprout, uncover the tray and place it under a light source. Lightly water once or twice a day using a spray bottle.
Moisten daily until harvest.
Hydroponic (Grow Mat) Method:
Place a grow mat in the tray and wet it.
Sprinkle the seeds evenly over the surface.
Cover and place a weight on top.
Follow the steps above.
In 7-10 days, after the first true leaves appear, trim the microgreens from the base with clean scissors.
Tips:
Avoid overwatering to prevent mold growth.
Provide good airflow and adequate light.
Broccoli microgreens are ready to harvest in 7-10 days.
Harvest when the first true leaves appear.
Harvest in the morning for maximum flavor and nutritional value.
Dry them lightly after harvesting.
Store in an airtight container, lined with a dry paper towel.
Refrigerate for up to 5 days.
Avoid washing immediately before use to prevent spoilage.
How to Consume Broccoli Microgreens
Their slightly earthy flavor makes them delicious raw and perfect for adding to smoothies, salads, wraps, or sandwiches.
Smoothie Recipe: Broccoli-Pineapple Detox Blend
1 handful of broccoli microgreens
½ cup pineapple (fresh or frozen)
1 banana
1 cup almond milk or water
Juice of ½ lemon
Blend until smooth and enjoy as a refreshing detox supplement.
Avocado Toast with Broccoli Microgreens
Top your favorite whole grain toast with smashed avocado, a pinch of salt, a squeeze of lemon juice, and plenty of broccoli microgreens.
Broccoli Pesto
1 cup fresh basil
1 cup broccoli microgreens
A handful of pine nuts; or pistachios, walnuts, or roasted pine nuts
Grated Parmesan cheese
Optional: Zest of one lemon and juice of half a lemon
Extra virgin olive oil
Salt and pepper
Whether you're just starting out or simply want a nutritious crop with quick results, broccoli microgreens are an excellent choice. They're easy to grow, take up minimal space, and deliver incredible health benefits in every bite.
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