The Art of Growing Nowruz Sprouts
and How to Eat Them!
(Tips on Microgreens)

One of the most beautiful traditions that we all love is growing Nowruz sprouts. These sprouts, which are placed on the Haft-Seen table, symbolize renewal and the return of life, almost as if spring itself is being invited into the home. You might find it interesting to know that these sprouts, or microgreens, are edible too! But before we dive into the different ways to grow and care for your Nowruz sprouts, let’s take a look at how to plant them and keep them thriving.

Which Sprout to Plant and When?

To ensure your sprouts are ready on time and look fresh and vibrant on the Haft-Seen table, it’s essential to know the right planting times for each seed. Here’s a guide to the planting methods and timing for different Nowruz sprouts:

• Lentils: If you want your sprouts to be dense and colorful, lentils are one of the best choices. Soak the seeds, and then place them in a shallow dish 15 days before Nowruz and keep them moist at all times.

• Flixweed on a Pot: For a unique and charming sprout, try flixweed on a pot. This sprout grows in just three days, and although it doesn’t last long, it adds a lovely touch to your table.

Pro Tips for a Perfect Sprout

• Watering: Keep the seeds moist but avoid over-wetting them. Too much moisture can cause the seeds to rot or develop mold.

• Suitable Dish: Use shallow dishes with edges to keep the roots from spilling over the sides and to ensure the sprouts grow neatly.
• Proper Light: Place your sprouts where they can get enough indirect sunlight. Direct sunlight can cause them to turn yellow.
• Warm Water: In colder areas where the sun doesn’t shine as strong, using warm water helps the seeds germinate faster.

Microgreens: Edible, Nutritious, and Packed with Benefits

Microgreens are the young shoots of plants, harvested in the early stages of growth, usually 7 to 21 days after planting. These are essentially the same Nowruz sprouts! Despite their small size, microgreens are packed with vitamins, minerals, antioxidants, and fiber, making them a fantastic choice for a healthy diet. From wheat and mung beans to lentils and chickpeas, they come in many varieties, each with its own unique flavor and benefits, perfect for boosting the nutritional value of your meals. You can add them to salads, dishes, or even smoothies!

Why Microgreens?

Microgreens have become very popular in recent years, and for good reason:

• Packed with Nutrients: These sprouts contain the highest concentration of vitamins, minerals, and antioxidants during their germination stage.
• Variety: You can use seeds like lentils, mung beans, wheat, cress, fenugreek, chia, and even flixweed.
• Quick Growth: They’re ready in just a few days, so you can enjoy their benefits right away.

The Health Benefits of Microgreens

Microgreens are a health powerhouse, offering great benefits for all ages:

• Lentils and Mung Beans: Full of protein and fiber, they’re great for reducing inflammation and boosting the immune system.
• Cress and Flixweed: Rich in vitamin C, they help maintain healthy skin and hair.
• Wheat and Millet: A good source of energy, perfect for muscle health.
• Chia: Packed with omega-3, chia is great for heart and vascular health.

A Few Important Tips

• Always wash microgreens thoroughly before consuming.
• If you don’t want to trim your Nowruz sprouts or plan to keep them until the 13th day, you can plant your desired microgreens in a separate dish so you can enjoy both.
• Let children help with planting the microgreens. Kids love sowing seeds, and watching the growth process with their own hands is a fun, engaging, and educational activity.