Broccoli
Micro broccoli – a small plant with character
Broccoli microgreens are among the most popular microgreens, and for good reason. They combine a tender texture, a fresh cabbage-green flavour and a rich set of the bioactive compounds typical of broccoli.
Benefits
Broccoli microgreens contain vitamin C, vitamin K, folate, carotenoids, polyphenols and glucosinolates. Glucosinolates are especially characteristic of the brassica family; when they break down they form isothiocyanates, among them the well-known sulforaphane.
Research shows that broccoli microgreens have a particularly rich profile of phenolic compounds and antioxidant components. Vitamin C contributes to the normal function of the immune system, and vitamin K contributes to the maintenance of normal bones and to normal blood clotting.
Taste
Fresh and green, with a delicate broccoli flavour and a slightly peppery cabbage note. Noticeably milder than some mature brassicas, and easy to pair with many ingredients.
Where does it feel most at home?
Broccoli microgreens are wonderful with eggs, cheeses, avocado and creamy sauces, where their fresh taste cuts through the richness of the dish.
Add them over pasta, risotto, baked fish, chicken or roasted vegetables. They go especially well with garlic, lemon, olive oil and parmesan – combinations that bring out their cabbage character without letting it dominate.
Our little trick: put them on the warm dish right before serving. That way you get warm, creamy or roasted underneath and fresh, crunchy on top, all at once.
The plants are ready about 10 days after sowing. The amount in two cups is roughly 64 g - 66 g.
Sources
- USDA FoodData Central – food composition database of the US Department of Agriculture.
- Xiao et al. (2012), “Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens”, Journal of Agricultural and Food Chemistry 60(31):7644-7651.
- Fahey, Zhang & Talalay (1997), “Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens”, PNAS 94(19):10367-10372.
- de la Fuente et al. (2019), “Evaluation of the bioaccessibility of antioxidant bioactive compounds and minerals of four genotypes of Brassicaceae microgreens”, Foods 8(7):250.
- Balik et al. (2025), “Nutritional quality profiles of six microgreens”, Scientific Reports 15:6213.
- Renna et al. (2020), “The use of a nutrient quality score is effective to assess the overall nutritional value of three Brassica microgreens”, Foods 9(9):1226.
- Ebert (2022), “Sprouts and microgreens – novel food sources for healthy diets”, Plants 11(4):571 (review).
- Regulation (EU) No 432/2012 – list of permitted health claims made on foods (vitamin C, vitamin K).