Sunflower
Micro sunflower – crunchy, juicy and tasting of sunshine
Sunflower microgreens are one of those microgreens that impress from the very first bite. Their large leaves and thick stems are juicy and crunchy, and the flavour is mild, slightly sweet and reminiscent of fresh sunflower seeds.
Benefits
Sunflower microgreens bring a good combination of plant protein, vitamin C, minerals and antioxidant compounds. Among the minerals, calcium, magnesium, potassium, iron and zinc stand out, and various phenolic compounds and carotenoids have also been found in microgreens.
Calcium contributes to normal muscle function and to normal neurotransmission and is needed for the maintenance of normal bones, while vitamin C contributes to the normal function of the immune system and to the protection of cells from oxidative stress. Sunflower is also one of the microgreen species in which particularly good amounts of calcium have been found.
Taste
Mild, fresh and slightly sweet, with the characteristic nutty taste of sunflower seeds. The texture is dense and crunchy, which makes it especially pleasant on dishes that need more freshness and texture.
Where does it feel most at home?
Sunflower microgreens love fresh, creamy and lightly salty combinations. They are wonderful with avocado, hummus, cream cheese, cottage cheese and soft cheeses, where their nutty flavour complements the creaminess and the crunchy stems add contrast.
They also pair beautifully with eggs, roasted vegetables, potatoes and grain bases such as quinoa and bulgur. Add them to a sandwich or toast with pâté, cheese or avocado, or to fresher salads, where they can replace some of the leafy greens.
Our little trick: if you love nutty flavours, try sunflower microgreens with avocado, lemon and a pinch of sea salt – simple, but very good.
The plants are ready about 11 days after sowing. The amount in two cups is roughly 70 g - 72 g.
Sources
- Balik et al. (2025), “Nutritional quality profiles of six microgreens”, Scientific Reports 15:6213 (includes sunflower microgreens).
- Ghoora, Haldipur and Srividya (2020), “Comparative evaluation of phytochemical content, antioxidant capacities and overall antioxidant potential of select culinary microgreens”, Journal of Agriculture and Food Research 2:100046.
- Guo, Ge and Na Jom (2017), “A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.)”, Chemistry Central Journal 11:95 (review).
- 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 (calcium, vitamin C).