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Growing Timeline At-a-Glance
Soak Seeds & prepare
trays
Stack & weight
(blackout period)
Expose to light
Bottom water
Harvest when ready
| Coriander Microgreens: Key Growing Stats | |
| Seed per 1122 professional tray | 135 grams |
| Seed per Home Professional Tray | 32 grams |
| Seed density per cm² | 0.10 grams |
| Pre-soak needed? | Yes |
| Stack and weight period | 5-7 days |
| Time to harvest | 9-14 days |
Quick Start Guide
Here's the simplified process on growing pea shoot microgreens.
- Soak your seeds: Soak pea seeds in a jar of clean tap water for 8–12 hours or overnight. Drain and rinse before planting for even sprouting and strong growth. Read our full seed soaking instructional here for more info.
- Prepare your trays: Clean your growing containers and fill with moist growing medium (coco coir recommended) up to the rim.
- Sow seeds: Spread seeds evenly across the surface (32g for home trays, 135g for professional sized trays).
- Stack & cover: Mist generously, then cover with a second tray and add weight. Keep stacked for 5-7 days until germination.
- Expose to light: Once sprouted, remove the weight and top tray, and place in indirect light or under grow lights.
- Water from below: Add water to bottom reservoir tray only when needed. Maintain good airflow and temperature (18-24°C).
- Harvest: Cut just above soil level when 9-14 days old. Sunflowers go bitter once the first true (3rd and 4th) leaves grow so harvest before or when you first notice them starting.
Introduction
Sunflower microgreens are a hearty, protein-rich variety with a deliciously nutty, slightly sweet flavour and a crisp, succulent bite. They are one of the most satisfying and substantial microgreens to grow, offering a robust texture that makes them perfect for salads, sandwiches, smoothies, and grain bowls.
Rich in vitamins A, C, D, and E, essential minerals, and all nine essential amino acids, sunflower microgreens provide a complete plant-based protein source, making them a great addition to a balanced diet. They are also packed with antioxidants and healthy fats, supporting immune function, heart health, and overall vitality.
Sunflower microgreens are easy to grow but require a bit more attention to soaking, germination, and watering compared to smaller microgreen varieties. With the right care, they are ready to harvest in just 9–14 days, providing fresh, homegrown nutrition with minimal effort. This guide will walk you through every step to ensure a successful and nutrient-packed harvest every time.
Variety Profile
- Latin Name: Heliantus annuus
- Certification: Certified Organic
- Seed Treatment: Untreated and lab-tested for pathogens
- Flavour & Texture: Sunflower microgreens have a nutty, slightly sweet flavour with a crisp, juicy texture.
- Growth Rate: Medium (9 -14 days to harvest)
- Difficulty Level: Easy - When kept warm
Seed Quality & Sourcing
The success of your microgreen crop begins with high-quality seeds. Here's what to look for:
What Makes Quality Seeds
- High Germination Rate: Look for seeds with at least an 85% germination rate for even growth.
- Pathogen Testing: Lab-tested seeds minimise the risk of contamination and disease.
- Certified Organic: Ensures seeds are grown without synthetic pesticides or fertilisers.
- Suitable Varieties: Choose seeds specifically labelled for microgreen production for best results.
Storage Recommendations
- Store seeds in a cool (10-15°C), dark, and dry place in an airtight container.
- For long-term storage, refrigerate or freeze unopened packets.
- Avoid frequent opening of refrigerated seeds, as condensation can affect viability.
- Most seeds remain viable for many years when properly stored.
At Grow Sow Greener, our organic sunflower microgreen seeds are lab-tested for pathogens, have exceptional germination rates, and come in compostable, plastic-free packaging to support both your growing success and environmental sustainability.
Equipment & Materials
Essential Materials Checklist
- Growing trays (see system options below)
- Growing medium (coco coir recommended)
- Organic Sunflower microgreen seeds
- Spray bottle for misting
- Clean water
- Light source (sunny windowsill or LED grow lights)
- Small fan for air circulation (optional but recommended)
- Sharp scissors or knife for harvesting
Tray Systems
We offer two specialised tray systems to suit different growing scales:
Home Professional Tray Set
Perfect for: Home growers and small-scale production
- Design: Three-tray system that fits easily on windowsills and countertops
- Dimensions: 22cm x 17cm x 6cm
- Key feature: 6cm depth helps maintain consistent moisture, making it nearly "bomb-proof" for part-time growers
- Seeding rate: 32 grams per tray of dry seed (before soak)
- Materials: BPA-free recycled food-grade PP; heavy-duty injection moulded
- Weight: 104g per tray
- Growing medium: Use 1 × 10cm coco disc with 400ml water or half a 650g coco brick
- Bottom tray capacity: 1200ml
1122 Professional Tray System
Perfect for: Professional growers and urban vertical farming
- Design: Three-tray system designed for commercial production
- Dimensions: 56cm x 28cm x 3cm (22" x 11" x 1 3⁄8")
- Key feature: Designed for repeated use and integration with automated systems
- Seeding rate: 135 grams per tray
- Materials: BPA-free recycled food-grade PP; heavy-duty injection moulded
- Weight: 350g per tray
- Growing medium: Fills perfectly with coco coir or professional growing media
- Tray capacity: 4 trays per standard shelf (122cm x 45cm)
Growing Media
While various media can be used, we recommend coco coir for its consistency, ease of use, and compact storage. It provides an ideal texture for delicate new roots and ensures reliable growth.
- Coco Coir: Our preferred medium - sustainable, lightweight, and retains moisture well
- Seed Starting Compost: Good alternative, but ensure it's sterile and fine-textured
- Grow Mats: Convenient option, though typically more expensive than coco coir
Important: Always choose low EC coco coir that has been properly cleaned to remove excess salt for optimal plant health.
Lighting Options
- Natural Light: A south-facing windowsill can work well for home growers
- LED Grow Lights: Recommended for consistent results, especially in winter months
- Light Positioning: Keep lights 20-30cm above the microgreens
- Duration: 12-16 hours of light daily for optimal growth
Vertical Growing Setup (For Professional Growers)
Choose sturdy, vertical shelving, such as kitchen wire racks, to ensure easy cleaning, optimal airflow, and even light distribution. Make sure each shelf is perfectly level to prevent uneven watering, which can lead to dry spots or waterlogged areas in your microgreen trays.
- Recommended rack: 122cm wide, 45cm deep shelving units with typically 6 adjustable shelves per rack.
- Shelf capacity: 4 trays per shelf (with 1122 System)
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Lighting: Recommended: Two Barrina LED grow lights per shelf (or two Arize lynk LED for professional setups). Installation: Space lights evenly to cover all trays.
- Spacing and Positioning: Shelves should be evenly spaced for optimal light and airflow. The distance between the LED lights and the microgreens should be around 20–30cm for optimal light penetration and balanced growth.
- Environmental control: Small oscillating fan, temperature 18-24°C, 50% relative humidity. Position warm climate crops such as Basil higher on the racks and don’t be afraid to utilise a heat mat. Colder loving varieties such as red mustards and Red Kales (napus) should be positioned lover in the racks where the environment will be naturally colder.
Step-by-Step Growing Guide
Step 1: Prep and Soak
- Clean your trays thoroughly to remove any residues from previous grows.
- Set up your three-tray system: bottom reservoir tray, middle growing tray (with holes), and top cover tray.
- Ensure your growing surface is level to avoid dry or waterlogged sections.
- Measure your seeds according to your tray size and place in a bowl jug or jar, fill to the top with fresh room temperature water.
- Home Professional Tray: 37g of seeds
- 1122 Professional Tray: 135g of seeds
- Custom containers: aim for 0.10g per cm²
- leave 8-12 hours or overnight before draining out the excess water.
Step 2: Preparing the Growing Medium
- Place your compressed coco coir in a large container - it will expand significantly.
- Add lukewarm water (20-30°C) and allow to soak for 15-30 minutes until fully expanded.
- Break up any clumps and fluff the coir to an even, light texture.
- Mix in organic trace minerals or seaweed powder for added nutrition. We prefer "Sea Fert" as its gentle, organic and we dont have to measure or dose it out like a chemical fert which can burn your microgreens.
- Fill your tray (or whatever container your using)to the rim with the prepared medium before sowing your microgreen seeds. This helps with airflow and also efficient harvesting and is really highly recommended. Your compost should be damp but not waterlogged.
Step 3: Sowing the Seeds
- Evenly distribute the seeds across the soil surface, spacing them about one to two seed lengths apart—similar to poppy seeds sprinkled on a bun.
- Generously mist the seeds with a spray bottle to help them settle into the compost. Spraying directly downward can gently press the seeds into better contact with the growing medium, improving germination and root establishment.
- Note: Denser seeding increases humidity and may increase mould risk without adequate environmental controls (airflow and dehumidifier). It can also produce more stems and smaller leaves (favoured by some commercial growers due to more weight), whilst sparser seeding produces larger leaves which is often preferred by home growers.
Step 4: Assembling the 3 Tray System & Stacking
- Bottom Reservoir Tray: This tray has no holes and provides bottom watering through capillary action. Fill the bottom reservoir tray with water only once your microgreens have germinated and have begun to grow.
- Growing Tray: Place the growing tray (the one with holes and filled with seeds and compost) directly into the bottom reservoir tray. Do not add water to the reservoir yet.
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Top Reservoir Tray: Stack the second (top) reservoir tray over the growing tray. Lay it straight on top of the seeds, the right way up, pushing them into the compost. This top tray serves as a cover, creating a blackout environment that retains humidity and warmth essential for seed germination.
- Applying Weight for an Even Canopy: Add weight on top of the cover tray (canned goods or clean bricks work well) to force roots into the compost and achieve a satisfyingly even height canopy. Dont be afraid of this step, commercial growers use pavers or bricks, your microgreens are stronger than you think!
- Place in a warm location (20-24°C) away from direct sunlight during this germination period.
- Keep stacked and weighted for up to 7 days until the seedlings begin to lift the top tray.
Mist generously until germination; thereafter, water only via the bottom reservoir and only when needed, this keeps your greens dry and healthy whilst providing water to the root system only.
Important: The seeds draw their moisture from the pre-moistened growing medium during this phase. Do not add water to the bottom reservoir until after germination.
Blackout and Stretch
"Blackout and stretch", "dome", "flip the lid"
You will find a lot about this step on youtube and other how to grow blogs and if your growing at home forget it. It overcomplicates things, invites pathogens and keeps you subscribed and confused. Dont bother, move on.
We've grown commercially in the past and now at a home scale for the family, Im a firm believer this is unnecessary, confusing and overcomplicates the simple process of keeping a few plants alive for a week or two. (which in effect is all microgreen growing is).
Its does work and is a great method to increase yields for the commercial farmer - those with proper environmental controls, (airflow, air exchange, managed temperature and a relative humidity of around 55%). If you dont have a dedicated and controlled grow room just leave the lights off an extra day or two if you really want nice long stems…. Keep it simple stupid!!
For our commercial customers… You know the processes and blackout timings per crop tailored to your specific grow rooms environment better than I can guess so wont be commenting on blackout here either.
Step 5: Light Exposure & Growth Management
- Once seedlings have lifted the top tray (around day 5-7), remove the weight and cover.
- Expose your microgreens to bright, indirect light or use LED grow lights. If you prefer a bit more stem (still delicious) leave dark for a few days until they etiolate or stretch.
- Only add water to the bottom reservoir tray to provide moisture via capillary action once you can see roots growing down through the holes in the growing tray.
- Maintain gentle airflow and stable temperatures (18–24°C) to prevent mould and promote growth.
- If growing on a windowsill, rotate the tray daily to prevent leaning.
- Keep temperature between 18-24°C with 50% relative humidity for optimal growth.
Note: The seedlings may appear yellow at first but will quickly green up with exposure to light.
Step 6: Harvesting & Storage
- Harvest Timing: Harvest your now grown sunflower microgreens when they reach 9–14 days old, just after they develop their first true leaves. For the best flavour and texture, cut them at the a few centimetres from the base with sharp scissors or a knife.
- Cutting Technique: Use clean, sharp scissors or a knife to cut just above the soil level. with your other hand keep hold of the canopy and place in your prepared container.
- Post-Harvest Care: Store harvested microgreens in an airtight container in the fridge and avoid excess moisture. Dont immediately wash your microgreens, rather refrigerate first and only wash before consumption, this drastically increases shelf life.
- Properly stored, they should remain fresh for over a week.
Advanced Tips & Best Practices
- Optimise Seeding Density: Experiment with different seeding rates to find your preferred balance between stem and leaf growth.
- Bottom Watering Technique: Only add water to the bottom reservoir when needed—overwatering is a common mistake. Look for signs of dryness like slight wilting before adding more water.
- Light Management: For stockier stems, position lights closer (15-20cm); for longer stems, position lights further away (30-40cm).
- Maintaining Optimal Humidity: Aim for around 50% relative humidity to balance moisture and airflow however this is less critical for home growers.
- Pre-Harvest Practices: For best flavour, avoid watering for 12-24 hours before harvest to concentrate the nutritional content.
- Continuous Growing: Start a new tray every week for a constant supply of fresh coriander microgreens.
- Seasonal Adjustments: In winter, you may need supplemental heating or to position trays in a warmer location to maintain optimal growing temperatures.
Troubleshooting Common Issues
| Problem | Possible Causes | Solutions |
|---|---|---|
| Mould Growth | Excessive moisture, poor air circulation, high humidity |
|
|
Root Hairs vs. Mould (white fuzz confusion) |
Normal root hairs often mistaken for mould |
|
| Uneven Germination | Poor seed distribution, uneven moisture, low-quality seeds |
|
| Leggy, Weak Growth | Insufficient light, incorrect light positioning, overcrowding |
|
| Yellowing Leaves | Overwatering, nutrient deficiency, or normal after blackout |
|
Preventing Common Issues
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Sanitation: Regularly clean and sanitize all trays, tools, and growing surfaces between each cycle to prevent pathogen build up and ensure a healthy growing environment.
Air Movement: Use a small oscillating fan to improve airflow, which helps strengthen stems, reduce excess moisture, and minimize the risk of mould or fungal growth.
Consistent Monitoring: Inspect your trays daily for signs of uneven growth, dryness, or disease, allowing you to address any issues early and maintain healthy microgreens.
Temperature Control: Maintain stable growing temperatures, avoiding extreme heat or cold, as fluctuations can stress plants, slow growth, and create favorable conditions for pathogens.
Nutritional Profile & Health Benefits
Sunflower microgreens are nutritional powerhouses, packed with vitamins A, B-complex, C, D, and E, along with essential minerals like calcium, magnesium, and potassium. They are rich in plant-based protein, healthy fats, and antioxidants, supporting muscle growth, heart health, and overall well-being.
Key Nutrients
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Vitamins: A, B-complex, C, D, and E
Minerals: Calcium, iron, magnesium, potassium, and phosphorus
Other Compounds: Plant-based protein, fibre, healthy fats, and antioxidants
Health Benefits
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Muscle Development and Strength: Sunflower microgreens are rich in plant-based protein and all nine essential amino acids, supporting muscle growth, repair, and overall strength.
Bone Health: High levels of calcium, magnesium, and phosphorus contribute to strong bones, aiding in bone density maintenance and reducing the risk of osteoporosis.
Heart Health: Packed with healthy fats, antioxidants, and potassium, sunflower microgreens help regulate blood pressure, reduce inflammation, and support cardiovascular function.
Immune Support: Loaded with vitamins A, C, and E, these microgreens boost immune function, protect against infections, and aid in cell regeneration.
Digestive Health: The fibre content in sunflower microgreens supports gut health, promotes smooth digestion, and helps maintain a balanced microbiome.
Skin and Hair Health: With vitamin E and healthy fats, sunflower microgreens nourish the skin, support collagen production, and contribute to stronger, shinier hair.
Nutritional Comparison
Compared to traditional salad greens like lettuce, sunflower microgreens offer a significantly higher protein content, healthy fats, and essential minerals such as magnesium and phosphorus.
Culinary Uses & Recipe Ideas
Flavour Profile & Complementary Ingredients
Sunflower microgreens have a mild, nutty flavour with a subtle sweetness and a crisp, juicy texture. Their hearty bite and slightly earthy undertones make them a satisfying addition to a wide range of dishes, from fresh salads and sandwiches to smoothies and grain bowls. Their well-balanced taste pairs well with both savoury and sweet ingredients, adding depth and crunch to any meal.
Pairs well with
- Fresh greens (spinach, arugula, watercress)
- Root vegetables (carrots, beets, radishes)
- Whole grains (quinoa, brown rice, farro)
- Creamy textures (avocado, goat cheese, hummus)
- Nuts and seeds (almonds, walnuts, sunflower seeds)
- Citrus fruits (lemon, orange, grapefruit)
- Light dressings (balsamic, honey mustard, tahini)
- Protein-rich dishes (grilled chicken, tofu, eggs)
Serving Suggestions
- Fresh salads – Adds a nutty crunch to mixed greens, grain salads, or Mediterranean-style dishes.
- Sandwiches and wraps – Enhances the texture and flavour of veggie, chicken, or hummus-based sandwiches.
- Smoothies – Blends well into green smoothies, adding a mild nutty taste and extra nutrients.
- Avocado toast – Provides a crisp contrast to creamy avocado with an earthy, fresh finish.
- Soups and stews – Works as a garnish for warm dishes, adding a pop of freshness and texture.
- Stir-fries and noodle dishes – Brings a delicate crunch when tossed in just before serving.
- Buddha bowls – Complements grains, roasted vegetables, and legumes in balanced bowl meals.
- Egg dishes – Pairs well with omelettes, scrambled eggs, and frittatas for a nutritious breakfast.
- Pasta and risotto – Adds a fresh bite to creamy or oil-based pasta dishes.
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Appetisers and canapés – Works well in bruschetta, spring rolls, sushi, and gourmet appetisers.
Featured Recipe: Sunflower Microgreen & Roasted Beet Salad with Citrus Dressing
Description:
This delicious salad combines the crunchy, nutty flavour of sunflower microgreens with the earthy sweetness of roasted beets and the bright acidity of a citrus dressing. Paired with creamy goat cheese and toasted walnuts, this dish offers a perfect balance of textures and flavours. Light yet satisfying, it works well as a side dish or a refreshing main course.
Note: Swap goat cheese for feta or omit it for a dairy-free version. Add grilled chicken or chickpeas for extra protein.
Handling & Preparation Tips
- Rinse microgreens gently just before use to preserve their freshness.
- Add microgreens at the last moment to maintain their delicate texture and flavour.
- Harvest directly from the growing tray using scissors for the best quality.
- Layer microgreens inside wraps instead of just on top for even flavour distribution.
Frequently Asked Questions
Q: How long does it take to grow sunflower microgreens in the UK?
A: They are typically ready for harvest between 9 and 14 days when grown in soil or coco using our tray systems. Growing time may vary slightly depending on temperature and light conditions.
Q: What seeding rate should I use?
A: For the Home Professional Tray Set, use approximately 32g per tray. For the 1122 Tray System, use approximately 135g per tray. For recycled containers, aim for 0.10g per cm². These measures are for the weight of dry seed only - before you soak them overnight
Q: Which tray system should I choose?
A: It depends on your scale—Home Professional for compact, home use and the 1122 Tray System for professional or urban vertical farming. The Home Professional set is ideal for windowsills and small spaces, while the 1122 system is designed for larger-scale production.
Q: How do I ensure proper moisture without overwatering?
A: Use bottom watering—add water to the bottom reservoir only when needed, and avoid overwatering by monitoring tray weight. Don't water until well after germination has occurred. The growing medium should feel damp but not waterlogged.
Q: What environmental conditions are optimal?
A: Maintain 18-24°C and about 50% relative humidity with proper airflow for optimal growth. These microgreens do well in typical room temperature conditions, making them suitable for home growing.
Q: Do I need special lights to grow microgreens?
A: While a sunny windowsill can work, LED grow lights provide more consistent results, especially during UK winters with limited natural light. They're particularly important for commercial growers seeking consistent yields.
Q: How do I store harvested microgreens?
A: Store unwashed microgreens in an airtight container lined with paper towels in the refrigerator. Wash just before use to maximise shelf life. They typically remain fresh for well over a week when properly stored.
Q: Can I reuse the growing medium?
A: We don't recommend reusing the growing medium for microgreens due to the dense root network and potential pathogen build up. However, used medium makes an excellent addition to garden compost.
Summary
Sunflower microgreens are a versatile, nutrient-dense, and rewarding variety to grow, offering a satisfying crunch and a rich, nutty flavour. Packed with protein, healthy fats, and essential vitamins, they provide a powerful boost to any meal while supporting overall health. By growing your own, you ensure freshness, sustainability, and a direct connection to your food, reducing waste and reliance on store-bought greens. Thank you for choosing to cultivate your own microgreens and contribute to a more resilient and eco-friendly food system.
Next Steps
- Select your organic seeds, tray system and growing media based on your space and needs
- Follow our detailed growing steps for consistent, successful harvests
- Experiment with different culinary uses to enjoy your fresh microgreens
- Try growing other complementary varieties like broccoli or pea shoots
- Share your growing journey and culinary creations with our community
Thank you for following this guide—happy growing, and enjoy the fresh, healthy addition of your sunflower microgreens!