Do you ever crave a salad that is not just a bowl of nutrients with boring bland flavor? Microgreen Chard Salad is a bowl full of a variety of flavors and nutrients. This salad will be done in 10 minutes and will surely satisfy your appetite.
Microgreen Chard Salad is vegan and full of nutritional values which you can check in the ingredients list below making it a wholesome and a must-have salad in everyday meals.
There is no long process to be followed to make this salad or any complicated techniques that you can fail at. It is a simple salad with lots of vegetables and a simple flavorful dressing.
What are Microgreens?
If you are asking what Microgreens are exactly – They are young seedlings of edible vegetables or herbs. Large vegetables take months to grow but microgreens can be harvested or eaten after 10 days.
MIcrogreen Chard is incredibly rich in vitamins A, C, and K and is full of protein, dietary fiber, and antioxidants, packed with tons of flavor even in small quantities.
Farming of microgreens first started in southern California in the 1980s. Earlier microgreens were served only in restaurants as a garnish because they were rare and expensive. They gained popularity in the 1990s. Now microgreens can be seen in local farmer’s markets and grocery stores throughout the US. Until now there are over 87 different varieties of microgreen with their own distinct flavor.
What Do microgreens taste like?
All microgreens taste milder than their adult versions. Their taste ranges from bitter, peppery, and nutty to sweet.
What is the best way to eat Microgreens?
The best way to eat microgreens is to eat them raw, cooking them will reduce the nutrient level and ruins the delicate flavor. They can also be used to garnish soups, dips, and meat dishes. Use them as a filling in wraps, sandwiches, tacos, and burgers. The best way to get all the proteins, vitamins, minerals, and enzymes is to eat it as a microgreen chard salad. Serve this microgreen chard salad with fresh grilled fish or chicken.
The flavor profile of microgreens is similar to that of their full-sized versions. Pick a microgreen variety that will compliment the main dish and add more depth to the flavor.
How to grow Microgreens?
Things you will need
- Glass/Ceramic container with a lid
- Grow mat or pad
- Sprouting seeds
How do grow them?
- Soaked the sprouting seeds for 6-8 hours in water. Soaking helps them sprout faster
- Drain the soaked seeds.
- Prepare a growing mat according to the size of the glass or ceramic container you will be using.
- Soak the growing mat well with water, a natural jute mat is preferable.
- Place the drenched mat at the bottom of the container.
- Spread out 2 tablespoons of the soaked seeds evenly on the 5×7 inch growing mat
- Spray some water.
- Cover with a lid and place near the window until the seeds sprout. This can take up to 5 days in cold climates.
- Once the seeds are sprouted, open the lid and let vibrant green leaves appear.
- Water them daily to keep the growing mat moist
- Wait for the microgreens to grow one niche above the container
Do we need a great source of light?
No, microgreens can grow even in dead winters if placed near the window. Microgreens take around 2 weeks to grow in colder climates whereas 5-7 days in warmer climates.
Does ph matter for microgreens?
Microgreens will grow best in a slightly acidic environment, with a ph between 6 and 6.5. They can survive between the range of 5.5 to 7 but prefer a narrower, almost neutral range of ph.
What are the healthiest microgreens?
The most nutrient-dense microgreen is broccoli sprouts. They contain glucoraphanin and sulforaphane which are known to prevent cancer. Highest in minerals and vitamins.
Mustards, Peas, Beets, Garden cress, and Radishes are the most flavorful microgreens. They are zestier than their older counterparts.
Which microgreen seeds can be grown on a growing mat?
Broccoli, kale, peas arugula, radish or spicy radish, chia, mustard, beet, chard, cabbage, buckwheat, basil, cilantro, and fenugreek.
Can regular seeds be Used to grow microgreens?
In most cases yes, you can use regular seeds for microgreens. There is nothing special about microgreen seeds. When growing microgreens it’s the stage of growth and method of harvesting that sets them apart
Ingredients for Microgreen Chard Salad
- Microgreen chards are good for the diet as they have fewer calories.
- Red Radishes are full of vitamins E, A, C, B6, and K. packed with antioxidants, calcium, iron, magnesium, manganese, copper, phosphorous, zinc, and fiber.
- Celery is rich in phthalides. It is loaded with antioxidants which are flavonoids, and bergapten all of this help to prevent stress and the risk of cancer.
- Cucumber promoted hydration, aids in weight loss, lowers blood sugar, is low in calories, and is high in vitamins and minerals.
- Cherry Tomatoes are an excellent source of vitamins A, C, E, and Potassium.
- Red Bell Peppers are the healthiest as they stay on the vine for the longest period. Green is harvested first then they turn yellow, and orange, and then we get red ones. It has antioxidants that protect our body from cardiovascular disease and some cancers.
- Parsley is widely used in western Middle Eastern, Europe, and American cuisine.
- Apple Cider Vinegar may boost skin health, boost stomach acid production, and improves the assimilation of nutrients.
- Olive Oil – main ingredient is ‘Monounsaturated Fats’ which helps reduce bad cholesterol and increase good cholesterol. It is gluten-free, sugar-free, and sodium free.
As you can see each and every ingredient in Microgreen Chard Salad has some nutritional value
Microgreen Chard Salad Recipe
- 1 Large Mixing Bowl
- 1 Small Mixing Bowl
- 2 Pair of Mixing spoons
- 1 pack Microgreen Chard
- 4 small Radishes
- 1 stalk Celery
- 1 unit Sliced Cucumber
- 5 unit Cherry Tomatoes
- 1 unit Red Bell Pepper
- 1 pinch Parsley
- 1 tbsp Apple Cider Vinegar
- 1/5 tsp Dry Mustard Powder
- 4 tbsp Olive Oil
- Salt to taste
- Ground Pepper to taste
- Wash all the salad ingredients thoroughly.
- Cut radish and cucumber in roundels.
- Take a stalk of celery and dice it.
- Slice Red bell pepper vertically.
- Cut cherry tomatoes in half.
- Chop off the stem of parsley and mince it.
To make the salad
- In a Large Mixing Bowl take all the dressing ingredients.
- Mix in 1 pack of microgreen chards, roundels of 4 radishes, 1 stalk of diced celery, roundels of 1 cucumber, 5 Cherry Tomatoes cut in half, 1 sliced 1 red bell pepper, and a pinch of parsley
- In a Small Mixing Bowl, mix in 4 tablespoons of apple cider vinegar, 1/5 teaspoon of dry mustard powder, 4 tablespoons of olive oil, salt to taste, and ground pepper to taste.
- Pour the dressing ingredients into the large mixing bowl.
- Adjust salt and lemon juice as per taste.
- Vegan Microgreen Chard Salad is ready to serve
Microgreen Chard Saladper serving, 35 calories, 3.3g protein, 7g carbohydrates, and 3.7g fiber
Direction for Microgreen Chard Salad
Preparations before making Microgreen Chard Salad
Cut the microgreen chards from the soil. and wash thoroughly removing soil from the bottom if any. Wash other salad ingredients too.
On a wooden chopping board, cut the leafy part of the radishes and the small tail at the bottom. Place the radish horizontally and cut them in roundels.
Chop off the leafy part and bottom of the celery. Align the stack of celery and chop in vertically or horizontally are per your choice.
Peel off the cucumber if you wish to and slice it too in roundels.
Cut cherry tomatoes in halves. For small chunks dice them, i.e. cut them in half and cut the half tomato in four parts.
An easy way to cut bell pepper is, to cut off the top and the bottom. Take the top and pop out the stem. Set the pepper upright and cut one side of the pepper. Turn it back on its side (horizontally) and cut through the pepper cutting through the ribs and removing the seeds. Cut it vertically for salad
Pat dry parsley after washing. Place the stem between the index finger and thumb so that the leaves are aligned above the fingers. Break the stem and store it in the freeze to use in stock. Place your guiding hand over the parsley and chop. Mince it in a rocking motion going up and down
Preparations for microgreen chard salad are done, now let’s get to the final process.
In a large mixing bowl add all these salad ingredients, microgreen chard, roundels of radish and cucumber, chopped celery, cherry tomatoes, red bell pepper, and minced parsley.
For microgreen chard salad dressing:
Mix all the dressing ingredients in a small bowl, apple cider vinegar, dry mustard powder, olive oil, salt, and ground pepper.
Mix the dressing ingredients with salad ingredients in a large mixing bowl. Taste and adjust salt and lemon juice as per taste.
Nutritious Vegan Microgreen Chard Salad is ready
Why would you love this recipe?
Why wouldn’t you love this Microgreen Chard Salad? It is wholesome yet with low carbs, nutritious, and has a flavorful dressing. Dip your fork in a delicious bowl of microgreen chard salad. It is vegan, gluten-free, dairy-free, soy-free, grain-free, and colorful.
How to store microgreen chard salad?
Keep the dressing separate from the veggies in an airtight jar, dry the leafy veggies before adding them to the salad, and store the greens in a resealable bag.
Microgreen Chard Salad stays fresh for how many days?
Store salad for not more than 5 days even in the refrigerator.
Can we garnish microgreen chard salad with cheese or add a few croutons?
Yes, you can add plant-based products to it if you are vegan otherwise add in whatever you like, for example, cheese, mayonnaise, croutons, etc.
What is the difference between Microgreens and Sprouts?
In simple words, microgreens are grown in soil and sprouts germinate in water. The stem of both microgreen and sprouts can be eaten
In microgreen chard salad can microgreen chards be substituted with swiss chard leaves?
Yes, you can do that. Remove the stem of the swiss chard and use it in the salad
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