Microgreens Pesarattu
Microgreens Poha
Microgreens Raita
Microgreens Paratha
Microgreens Chutney
Microgreens Lemon rice
Microgreens Upma
Microgreens Rasam
Microgreens Adai
Microgreens Sundal
A protein-packed savory pancake made from moong dal and microgreens, this chilla is light, nutritious, and perfect for breakfast or a mid-day snack.
Nutritional Benefits:
High Protein: Moong dal and microgreens together provide essential amino acids.
Rich in Iron & Folate: Especially beneficial for vegetarians and kids.
Low GI: Helps maintain stable blood sugar levels.
Ingredients:
1 cup moong dal (soaked & blended)
1/2 cup mixed microgreens (like mustard, radish, fenugreek)
1 green chili (optional), chopped
1/4 tsp turmeric
Salt to taste
Oil for cooking
Instructions:
1. Mix all ingredients into a batter.
2. Heat a non-stick pan and pour a ladle of batter.
3. Spread like a dosa, cook with oil on both sides.
4. Serve with any chutney.
Microgreens Moong Dal Pesarattu
A quick and comforting Maharashtrian-style breakfast dish with a twist—nutritious microgreens folded into soft, lemony poha.
Nutritional Benefits:
B Vitamins & Fiber: Flattened rice provides sustained energy.
Detox Support: Mustard or radish microgreens boost liver function.
Vitamin C: Added lemon helps enhance iron absorption.
Ingredients:
1 cup poha (flattened rice), rinsed
1/2 cup microgreens (mustard or sunflower work well)
1 onion, chopped
1 green chili, chopped
1/2 tsp mustard seeds
Curry leaves
Turmeric, salt, lemon juice
Instructions:
1. Heat oil, splutter mustard seeds, add curry leaves, onion, chili.
2. Add turmeric and poha, cook for 2 mins.
3. Add microgreens and mix gently.
4. Finish with lemon juice.
Microgreens Poha
Whole wheat parathas stuffed with fresh, peppery microgreens—an earthy take on a classic Indian flatbread, perfect for lunchboxes or family dinners.
Nutritional Benefits:
High Fiber & Complex Carbs: Supports gut health and energy.
Anti-inflammatory Compounds: Radish and mustard greens help reduce inflammation.
Rich in Vitamins A & K: Supports vision and bone health.
Ingredients:
1 cup whole wheat flour
1/2 cup finely chopped microgreens (e.g. methi, radish, kale)
1/2 tsp ajwain (carom seeds)
Salt, chili powder, turmeric
Water to knead
Instructions:
1. Mix all ingredients and knead into soft dough.
2. Roll into parathas and cook on tawa with ghee or oil.
3. Serve with curd or pickle.
Microgreens Paratha
A refreshing yogurt-based side dish with crunchy veggies and vibrant microgreens, ideal for hot days or as a probiotic boost alongside spicy meals.
Nutritional Benefits:
Probiotics for Gut Health
Hydrating: Cucumber and curd help cool the body.
Digestive Support: Microgreens provide enzymes and fiber.
Ingredients:
1 cup curd (yogurt)
1/2 cup chopped cucumber/tomato/onion
1/4 cup finely chopped microgreens (like coriander or mustard)
Salt, cumin powder
Instructions:
1. Mix everything into the curd.
2. Chill and serve as a side.
Microgreens Raita
A creamy, mildly spiced chutney made with fresh coconut and blended with peppery mustard or fenugreek microgreens. It pairs perfectly with dosa, idli, or pongal.
Nutritional Benefits:
Rich in healthy fats from coconut for energy
Microgreens boost detox enzymes and support digestion
Anti-inflammatory due to mustard and curry leaves
Ingredients:
Fresh grated coconut
Green chilies
Mustard microgreens
Roasted chana dal
Salt, tamarind
Tempering: mustard seeds, curry leaves
Instructions:
In oil, temper mustard seeds, urad dal, red chilies, curry leaves.
Add boiled legumes, salt, turmeric, and sauté.
Add microgreens and cook for 1 minute.
Finish with grated coconut and serve.
Microgreens Coconut Chutney
A tangy, vibrant rice dish with fresh lemon juice and sautéed radish or sunflower microgreens. Quick to prepare and great for lunchboxes.
Nutritional Benefits:
Vitamin C from lemon enhances iron absorption
Microgreens offer fiber and antioxidants
Eases digestion and reduces bloating
Ingredients:
1 cup cooked rice (cooled)
1/2 cup microgreens (radish, mustard, or sunflower)
1 tbsp oil
1/2 tsp mustard seeds
1 tsp chana dal
1 tsp urad dal
1–2 green chilies (slit)
Few curry leaves
1/4 tsp turmeric powder
Salt to taste
Juice of 1 lemon
Instructions:
Heat oil in a pan.
Add mustard seeds. Let them splutter.
Add chana dal, urad dal, green chilies, and curry leaves.
Add turmeric powder and sauté for a few seconds.
Add the microgreens and cook for 1–2 minutes until just wilted.
Add the cooked rice and salt. Mix well.
Microgreens Lemon Rice
Soft, savory semolina upma with a generous mix of sautéed microgreens for added color, crunch, and nutrition. Ideal for breakfast or light dinner.
Nutritional Benefits:
Provides complex carbs for energy
Microgreens add chlorophyll and phytonutrients
Promotes gut health with fiber and healthy fats
Ingredients:
1 cup rava (semolina)
1.5 cups water
1/2 cup chopped microgreens
1 onion (chopped)
1–2 green chilies (slit)
1 tsp mustard seeds
1 tsp urad dal
1 tsp chana dal
Curry leaves
2 tbsp oil or ghee
Salt to taste
Instructions:
Roast rava in a dry pan until light golden. Keep aside.
Heat oil, add mustard seeds and let them pop.
Add urad dal, chana dal, chilies, and curry leaves.
Add chopped onions and sauté till soft.
Add microgreens and cook for 1–2 minutes.
Add water and salt. Let it boil.
Slowly add roasted rava, stirring continuously.
Cook until water is absorbed and upma is soft.
Serve hot. Optional: add lemon juice or grated coconut on top
Microgreens Upma
A spicy, tangy South Indian broth infused with tamarind, tomatoes, and microgreens. Perfect as a soup or with rice.
Nutritional Benefits:
Microgreens like tulsi or coriander have antibacterial and anti-inflammatory effects.
Tamarind helps in digestion and is rich in antioxidants.
Black pepper and garlic boost metabolism and immune function.
Light, hydrating, and perfect during colds or digestive issues.
Ingredients:
2 tomatoes, chopped
Tamarind extract
1 tsp rasam powder
½ tsp black pepper
½ cup microgreens (e.g., coriander or basil microgreens)
Mustard seeds, curry leaves, garlic for tempering
Instructions:
Boil tomatoes in tamarind water with rasam powder and salt.
Add crushed garlic and pepper.
Add microgreens and let it simmer for 2 minutes.
Temper and pour into rasam. Serve hot.
Microgreens Rasam
A crispy and filling dosa made with a mix of lentils and rice, combined with fresh microgreens for a green twist. Served hot with chutney or jaggery.
Nutritional Benefits:
Microgreens enhance iron, vitamin C, and chlorophyll intake.
Lentils are a great plant-based protein and improve gut health.
Fermented batter aids in digestion and gut flora balance.
High in fiber, keeps you full longer
Ingredients:
1 cup rice
½ cup toor dal + ½ cup chana dal
1 tsp cumin seeds
2 dried red chilies
1 cup chopped microgreens (e.g., fenugreek or radish microgreens)
Salt to taste
Instructions:
Soak rice and dals for 3–4 hours. Grind into a coarse batter with cumin, red chilies, and salt.
Mix chopped microgreens into the batter.
Make dosas on a hot tawa, cooking both sides until golden.
Serve with chutney or jaggery.
Microgreens Adai
A protein-packed South Indian snack made with legumes like chickpeas or green gram, lightly sautéed with mustard seeds and tossed with fresh microgreens and coconut.
Nutritional Benefits:
Chick pea provide sustained energy and support muscle repair.
Microgreens add detoxifying enzymes and vitamins.
Coconut adds good fats and anti-inflammatory properties.
Low-oil, high-fiber snack ideal for heart health.
Ingredients:
1 cup boiled chickpeas or green gram
½ cup microgreens (e.g., mung or broccoli microgreens)
1 tsp mustard seeds
1 tsp urad dal
2 dried red chilies
Curry leaves
Salt, turmeric
Grated coconut (optional)
grated raw mango
Instructions:
In oil, temper mustard seeds, urad dal, red chilies, curry leaves.
Add boiled legumes, salt, turmeric, and sauté.
Add microgreens and cook for 1 minute.
Finish with grated coconut and serve.
Microgreens Sundal
