Stir-Fried Microgreens
This simple stir-fried microgreens recipe is a quick way to enjoy one of the most nutrient-dense greens you can add to your diet! Microgreens are the seedlings of vegetables and herbs, typically harvested 7–14 days after germination when the plant has developed its first small leaves. Even though they’re tiny, these immature greens are packed with flavor, vibrant color, and incredible nutritional value compared to their mature counterparts.
Common examples of microgreens include arugula, cilantro, radish, basil, cabbage, mustard, pea shoots, and amaranth. Despite their small size, research shows that microgreens can contain higher concentrations of vitamins and antioxidants than their fully grown counterparts per 100g fresh weight, including vitamin C, vitamin K, vitamin E, and carotenoids like beta-carotene, lutein, and zeaxanthin.
For instance, it was found that red cabbage microgreens contained over 40X vitamin E content of its mature counterpart!
Because microgreens are delicate and nutrient-dense, the best way to prepare them is with MINIMAL cooking. In this recipe, the microgreens are roughly chopped then gently sautéed with garlic and ginger for just a few seconds so the cell walls can break, nutrients become available, nutrient loss is minimal, and flavor is optimal!. A squeeze of lemon juice at the end helps stabilize antioxidants and brighten the flavor.
The result is a quick, nutrient-packed side dish with a balance of vitamins, fiber, antioxidants, and healthy fats you can add to any meal!
🔎PMID: 22812633
Stir-Fried Microgreens
Ingredients
- ½ Tbsp sesame oil
- 1 Tbsp garlic, minced
- ½ Tbsp ginger, minced
- 4.5 oz microgreens, roughly chopped
- ¼ cup cashews, crushed
- Pinch of salt and pepper, adjust to taste
- Lemon, juiced
Garnish
- Sesame seeds
Instructions Start Cooking
- Heat sesame oil in a pan over medium heat. Add the garlic and ginger and sauté for about 1 minute until fragrant.½ Tbsp sesame oil, 1 Tbsp garlic, ½ Tbsp ginger
- Reduce the heat to low, then add the microgreens and cashews.4.5 oz microgreens, ¼ cup cashews
- Gently sauté for just a few seconds, allowing the microgreens to slightly wilt without overcooking.Pinch of salt and pepper
- Remove from heat and squeeze fresh lemon juice over the greens to help stabilize their antioxidants.Lemon, Sesame seeds
Notes
Hi, I’m Tam!
I’m a Vietnamese American and the creator behind this recipe blog. I was previously a scientist but now do recipe development and content creation. I turned my love for research and food into intentional, science-backed cooking…
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