Healthy Microgreen Cress Salad in 10 minutes

Microgreen Cress is referred to as Garden Cress too. Garden Cress is genetically related to watercress and mustard which has a bald and peppery, tangy flavor and aroma with a touch of sweetness. Cress is a plant from the cabbage family, it has pungent leaves and small white flowers. Some are eaten raw in form of salad just like in Microgreen Cress Salad.

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 Cress, this tiny herb aids immunity, weight loss, organ function, and diabetes, is low in calories and has vitamins A, C, and K also omega-3 fatty acids

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 Is The Best Way To Eat Microgreens?

Microgreen Cress requires organic-rich soil and full sun to thrive. Garden Cress is used in making medicines for vitamin C deficiency, constipation, etc.

Microgreen Cress 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.

Microgreen Cress Salad
Microgreen Cress Salad

How to grow Microgreen Cress?

Things you need:

  • Container
  • Potting soil [mix of organic potting soil and coconut coir]
  • Light [prefer growing in natural sunlight or else use an artificial light]
  • Seeds
  • Spray bottle


  1. In a glass container, spread out the soil and make sure it isn’t too moist.
  2. Spread out the seed evenly over the soil, cover it with a blackout dome, and mist more often


  1. After 3-4 days, your cress seeds will be sprouted and will be ready for some light.
  2. Remove the blackout dome and keep it on the window where it will get sufficient light.
  3. Water it more often on the sides of the container.
  4. It will take around 2 weeks to grow.


You don’t have t pull the microgreen out with soil at the bottom. Make sure you have an exceptionally sharp knife or a pair of scissors. Cut the stem above the soil. The soil can be washed out but it will consume a lot of time and reduce the shelf time along with washing out half the nutrients.

To store, put them in a sealed glass or plastic container, or use a produce storage bag. Then place them in the refrigerator. You’re all set – they should last for about a week or so, but the sooner you use them, the better!

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.

Does the way you cut vegetables change their flavor?

Yes, it does. Cutting affects the cooking process, aroma, and texture of the vegetable, which in turn can definitely influence our own perception of how it tastes. When you cut or cook a vegetable, it releases enzymes that kick off a series of chemical reactions that bring out its aroma and flavor.
Few vegetables are cut in a particular way for recipes so that the taste stays the same. It is taken care of, especially in traditional recipes.

Ingredients for Microgreen Cress Salad

  • Microgreen Cress, this tiny herb aids immunity, weight loss, organ function, and diabetes, is low in calories and has vitamins A, C, and K also omega-3 fatty acids
  • 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.
  • Carrot is a good source of vitamin K1, potassium, and antioxidants. Improves eye health, aids weight loss, and lowers cholesterol levels.
  • Parsley is widely used in western Middle Eastern, Europe, and American cuisine. It Treats night blindness improves ear health, keeps the heart healthy, strengthens the immune system, and has antibacterial properties.
  • 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.
  • Ground Pepper is an excellent source of manganese, low sodium, low fat, and cholesterol free. It is rich in vitamin K, vitamin A, vitamin C, and vitamin E as well as calcium and potassium.

Microgreen Cress Salad

Microgreen Cress Salad

Microgreen Cress 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.

  • Large Mixing Bowl
  • Small Mixing Bowl

Salad Ingredients

  • 1 pack Microgreen Cress
  • 4 small Radishes
  • 1 stalk Celery
  • 1 unit Cucumber
  • 2 slices Carrot
  • 1 pinch Parsley

Dressing Ingredients

  • 1 tbsp Apple Cider Vinegar
  • 1/5 tbsp Dry Mustard Powder
  • 4 tbsp Olive Oil
  • Salt
  • Ground Pepper


  1. Wash all the salad ingredients thoroughly.

  2. Cut 4 small radish and cucumber in roundels.

  3. Take stalk of celery and dice it.

  4. Cut 1 cucumber in roundels.

  5. Cut thin vertical slices of carrot.

  6. Chop off the stem of parsley and mince it.

To make the salad

  1. In a Large Mixing Bowl take all the dressing ingredients.

  2. Mix in Microgreen Cress, Radishes, Celery, Cucumber, Carrot and Parsley

  3. In a Small Mixing Bowl, mix in apple cider vinegar, dry mustard powder, olive oil, salt and ground pepper to taste.

  4. Pour the dressing ingredients in the large mixing bowl.

  5. Adjust salt and lemon juice as per taste.

  6. Vegan Microgreen Cress Salad is ready to serve

Nutritional Value

Microgreen Cress Salad

per 100g- approx 28 calories

Cress Salad, Microgreen Cress Recipe, Microgreen Cress Salad, Salad Recipes, Types of Salads

Direction for Microgreen Cress Salad

Preparations before making microgreen cress salad


Cut the stems of the microgreen cress from the soil. and wash thoroughly removing soil from the bottom if any. Wash other microgreen cress salad ingredients too and dry them in a salad spinner.

*While cutting, cut above the soil level to eliminate the process of washing the cress so that the nutrients stay intact. If you want to run it under the tap make use of cold water.


Vegetables for microgreen cress salad can be chopped according to your choice, there is no compulsion to chop them as follows

On a wooden chopping board, cut the leafy part of the radishes, the small tail at the bottom, and keep it with the vegetable waste. Place the radish horizontally and cut them in roundels.


Chop the leafy part and bottom of the celery. Align the stack of celery and dice it into bite-sized pieces. It can also be julienned.


Slice roundels of cucumber by either peeling it first or not, as you like it


Peel the carrots cut them into half in length and then cut a thin slice from the edge. Turn the carrot on the sliced edge and keep slicing the carrot in these wide slices. Stalk the slices and cut them into vertical long thin sticks. Julienned carrots are ready for microgreen cress 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 refrigerator to use in stock. Place your guiding hand over the parsley and chop. Mince it in a rocking motion going up and down

*Do not wash after chopping as that can wash out the nutrients present in them.


In a large mixing bowl add all these salad ingredients – microgreen cress, roundels of radish and cucumber, diced celery, julienned carrot, and minced parsley.


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 Cress Salad is ready

Why would you love Microgreen Cress Salad?

Microgreens improve eyesight, increase alertness and focus, and quicker healing and recovery. Other than nutritional properties, cress also has a tangy peppery taste other than the meals we eat, this microgreen cress salad will surprise your tastebuds.


How to store Microgreen Cress 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

Can we garnish it 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

Can microgreen Cress be substituted with adult Cress leaves?

Yes, you can do that. Remove the stem of the big Cress and use it in the salad

Recommended Read

Three Sisters Soup
Peanut Butter Bread