Growing in popularity due to their exceptional nutritional profile and versatility, microgreens make a fantastic addition to any nutritious lunchtime recipe. They’re a great source of helpful enzymes due to their rapid growth, and they’re packed full of vitamins, minerals, and antioxidants. Not to mention, these unimaginably tiny plants can intensify flavors in dishes, and their vibrant colors can enhance the visual appeal of your meals. Here, we have curated some healthy and easy lunch recipes with microgreens for you to add into your lunch rotation.
Chicken and Avocado Wraps with Microgreens
Our first microgreen recipe is a Chicken and Avocado Wrap. This healthy yet satisfying lunch option is packed with protein and heart-healthy fats that will keep you feeling full throughout the afternoon.
Ingredients:
- 2 tortillas or wraps
- 1 grilled chicken breast, sliced
- 1 ripe avocado, sliced
- A handful of spinach microgreens
- A splash of lime juice
- 2 tablespoons of your favorite salsa
Spread salsa on the wrap before layering the sliced chicken. Add avocado slices and garnish heavily with spinach microgreens. Drizzle some lime juice over the top to add some tang and to keep the avocado from browning. Wrap it all up, and your lunch is ready in less than 15 minutes.
Sweet Potato and Microgreen Salad
Sweet potatoes are loaded with fiber and vitamin A, which makes this salad both deliciously satisfying and health-packed. Topped with a smattering of various microgreens, this is a simple yet splendid lunch recipe your body will thank you for.
Ingredients:
- 2 large sweet potatoes, cubed
- 1 cup of mixed microgreens (can include radish, broccoli, kale)
- A handful of cherry tomatoes, halved
- 2 tbsp extra virgin olive oil
- Lemon zest and juice of one lemon
- Salt and Pepper to taste
Roast the sweet potato cubes until they are crispy. Post-roasting, allow them to cool before tossing them with halved cherry tomatoes, microgreens, olive oil, lemon zest, and juice. Season with salt and pepper, and there you have it—your Sweet Potato and Microgreen Salad is ready to serve.
Sprouted Quinoa and Microgreen Salad
Quinoa, a gluten-free pseudo-grain, is highly nutritious and is a quality source of protein. Integrating quinoa with microgreens such as sunflower and pea shoots delivers a nutrient-rich base for this salad.
Ingredients:
- 1 cup of sprouted quinoa
- 1/2 cup of sunflower microgreens
- 1/2 cup of pea shoot microgreens
- A handful of cherry tomatoes, halved
- 1 cucumber, sliced
- Your choice of vinaigrette
Mix the quinoa, microgreens, tomatoes, and cucumber together, before drizzling your favorite vinaigrette on top – ensuring each chunk is evenly coated. Chill for about an hour before digging in.
Microgreen Pesto Pasta
Adding a handful of microgreens, such as basil or arugula, to your pesto gives it a potent nutrition boost. Try this pesto with your favorite pasta for an easy, healthy lunch.
Ingredients:
- 100g of your favorite pasta
- 2 cups of microgreens (basil or arugula)
- 1/2 cup of pine nuts
- 1/2 cup of grated Parmesan
- 1/3 cup of extra virgin olive oil
- Salt and pepper to taste
Blend the microgreens, pine nuts, and Parmesan in a food processor or blender until you have a smooth pesto. Slowly add the olive oil in while blending. Separately cook the pasta as per its packet instructions. Toss the drained pasta in the microgreen pesto, and season with salt and pepper to taste.
Microgreen Mushroom Omelette
Omelettes are a classic easy-to-make lunch, and by adding in a variety of nutritious microgreens (think broccoli, radish, kale) along with mushrooms and cheese; you elevate it into a gourmet delight.
Ingredients:
- 2 eggs
- 1/2 cup of mixed microgreens
- 1/2 cup of sliced mushrooms
- 1/4 cup of shredded cheese
- Salt and Pepper to taste
While you’re sautéing the mushrooms in a pan, whisk the eggs with a splash of water. Pour the eggs over the mushrooms and cook until it’s nearly set before adding a sprinkle of cheese. After the cheese begins to melt, place a layer of microgreens atop the omelette. Fold it in half to encase the microgreens and allow them to slightly wilt with the residual heat.
Enhancing your recipes with a handful of microgreens is an effortless step towards improving your health quotient. The microgreens you include in your diet not only bring with them a multitude of health benefits, but they also make your meals more visually appealing and enhance their overall flavor profile. Therefore, incorporating microgreens into your lunch recipes to make them healthier and easier is indeed worthwhile.
