1. Microgreens Poha

A light, savory flattened rice dish with a fresh microgreens twist.

Ingredients (Serves 2):

• 1 cup poha (flattened rice)

• 1 small onion, finely chopped

• 1 small potato, diced

• 1 green chili, finely chopped

• 1/4 cup microgreens (mustard or radish for a spicy kick)

• 1 tsp mustard seeds

• 1 tsp turmeric powder

• 1 tbsp peanuts

• 1 tbsp lemon juice

• 2 tbsp oil

• Salt to taste

• Fresh coriander for garnish (optional)

Instructions:

1. Rinse poha in water, drain, and set aside to soften for 10 minutes.

2. Heat oil in a pan, add mustard seeds, and let them splutter.

3. Add peanuts and sauté until golden, then add onions, green chili, and potatoes. Cook until potatoes are soft (8-10 minutes).

4. Add turmeric and salt, then mix in the softened poha. Stir gently to combine.

5. Cook for 2-3 minutes, then turn off the heat. Add lemon juice and microgreens, tossing lightly.

6. Garnish with coriander (if using) and serve warm.

Why it works: Mustard or radish microgreens add a peppery zing, complementing the tangy, spiced poha.

Breakfast

2. Microgreen Stuffed Paratha

Ingredients (Serves 2):

• 1 cup whole wheat flour (atta)

• ½ cup mixed microgreens (fenugreek or radish)

• 1 small boiled potato, mashed

• 1 green chili, finely chopped

• ½ tsp cumin powder

• Salt to taste

• Water for kneading

• 1 tbsp ghee or oil for cooking

Instructions:

1. Knead flour with water and a pinch of salt to make a soft dough. Cover and rest for 10 minutes.

2. Mix mashed potato, microgreens, green chili, cumin powder, and salt for the filling.

3. Divide dough into 4 balls. Roll each into a small circle, place 1-2 tbsp filling in the center, and fold edges to seal. Roll out gently into a paratha.

4. Cook on a hot tawa with ghee/oil, flipping until golden on both sides (2-3 minutes per side).

5. Serve with curd or pickle.

Why it works: Fenugreek microgreens add a bitter, aromatic note, balancing the starchy potato.

1. Microgreen Paneer Wrap

Ingredients (Serves 2):

• 100g paneer, cubed

• 1 handful microgreens (radish or coriander)

• 2 whole wheat rotis

• 1 small onion, sliced

• 1 small bell pepper, sliced

• 1 tsp cumin powder

• 1 tsp chaat masala

• 1 tbsp oil

• 2 tbsp curd or mint chutney

• Salt to taste

Instructions:

1. Heat oil in a pan, sauté onion and bell pepper for 2 minutes. Add paneer, cumin, chaat masala, and salt. Cook for 3-4 minutes.

2. Spread curd or chutney on each roti. Add paneer mixture and a handful of microgreens.

3. Roll tightly and serve warm, optionally with extra chutney.

Why it works: Radish microgreens bring a spicy crunch, complementing the soft paneer and tangy spices.

1. Beetroot Microgreen Kadhi with Khichdi

Ingredients (Serves 2):

• Kadhi: 1 cup curd, 2 tbsp besan (gram flour), 1 handful beetroot microgreens, 1 tsp ginger,

  ½ tsp cumin seeds, ½ tsp turmeric, 1 dried red chili, 1 tbsp ghee, 2 cups water, salt to taste

• Khichdi: ½ cup rice, ½ cup moong dal, ½ tsp turmeric, 2 cups water, salt to taste

• Optional: 1 tsp chopped coriander for garnish

Instructions:

1. Khichdi: Rinse rice and dal, pressure cook with turmeric, salt, and water for 2 whistles. Set aside.

2. Kadhi: Whisk curd, besan, and water. Heat ghee in a pan, add cumin, red chili, and ginger. Pour in curd mixture, add turmeric and salt, and simmer for 10 minutes until thickened.

3. Turn off heat, stir in beetroot microgreens. Serve kadhi over khichdi, garnished with coriander (if using).

Why it works: Beetroot microgreens add a subtle sweetness and visual appeal to the tangy kadhi, pairing perfectly with comforting khichdi.

Lunch

1. Microgreen Rasam Rice

Ingredients (Serves 2):

• 1 cup cooked rice

• 1 handful microgreens (coriander or beet for mild sweetness)

• 1 small tomato, chopped

• 1 tsp tamarind paste

• 1 tsp rasam powder

• ½ tsp mustard seeds

• 1 dried red chili

• 1 tsp ghee

• 1 pinch asafoetida (hing)

• 2 cups water

• Salt to taste

• Optional: 1 tbsp cooked toor dal for thickness

Instructions:

1. Heat ghee in a pan, add mustard seeds, red chili, and hing. Sauté for 30 seconds.

2. Add tomato, rasam powder, tamarind paste, salt, and water. Simmer for 8-10 minutes. Stir in cooked dal (if using).

3. Turn off heat, mix in microgreens. Serve rasam poured over hot rice.

4. Optionally, pair with a side of papad or vegetable stir-fry.

Why it works: Coriander microgreens enhance the rasam’s tangy, spicy flavor with a fresh, herby note.

Dinner