How to grow mustard sprouts and microgreens

Mustard seeds can be grown as sprouts or microgreens. They are high in fibre, protein and Vitamin C.

Here we provide instructions for both methods of growing. Our preference is for microgreens as the finished product is a little prettier, but both will work well.

Mustard Sprouts:

1. Soak in cool water for 4-12 hours.

2. Rinse and then drain thoroughly.

3. Rinse and drain again every 8-12 hours.

4. Harvest on days 4-6 when most of the leaves are green.

5. Eat immediately or dry and keep in a sealed container in the fridge. 

Soak: 4-12 hours

Rinse: 2-3 times a day

Grows in: 4-6 days

Don't forget to sprout safely and in a sanitary way - check out our article about sprouting safely for more information.

Mustard Microgreens:

1. To grow, sprinkle seeds on a moist hemp mat or tray filled with soil.

2. Keep covered and moist (not soaking wet) until you see the first leaves appear.

3. Uncover and put in a well-lit spot, e.g. near a window.

4. Keep the roots watered but don't let the soil/hemp mat get soggy.

5. Harvest as you eat them on days 5-14 when the stems are 3-7cm tall.  

Recipe ideas

Mustard microgreens have a punchy flavour... Which is unsurprising when you think about mustard! They are great to add a flavour and nutrient boost to any dish. If the taste is too strong, stir into your meal while it is still warm to create a more mild flavour. Here are some of our favourite recipes that pair well with some mustard microgreens or sprouts popped on top:

Mac and Peas by Hot For Food

This super quick pasta recipe is perfect topped with some mustard microgreens.

Carrot Hot Dogs by The Edgy Veg 

If you like a squeeze or two of mustard on your hot dog, you will definitely want to try them with the real (green) thing!

Cauliflower Spinach and Chickpeas with Mustard Seed Curry Leaf Sauce by Vegan Richa

This already bright and fragrant recipe is kicked up a notch with mustard seeds AND sprouts. Try them as a garnish instead of coriander (or go wild and use both... as long as you don't think coriander tastes like soap).