Simple Meals.
Fresh Greens.

Ingredients

• 3 eggs
• 1 small onion, finely chopped
• 1 tomato, chopped
• 1 green chilli, chopped (optional)
• ¼ tsp turmeric
• ½ tsp red chilli powder
• 1 tbsp oil or ghee
• Salt to taste
• A large handful (about 20 g) of microgreens
• Fresh coriander, to finish

Method

1. Heat the oil in a pan and sauté the onion until soft and lightly golden.
2. Add the tomato and green chilli, then the turmeric, chilli powder and salt. Cook until the tomato breaks down, 2–3 minutes.
3. Beat the eggs lightly with a pinch of salt and pour into the pan.
4. Stir gently on a low flame until the eggs are just set but still soft.
5. Turn off the heat and fold in most of the microgreens so they wilt only slightly.
6. Top with the remaining microgreens and coriander. Serve hot with roti, pav or toast.

Ingredients

• 4 slices of bread (whole wheat or multigrain)
• 2 tbsp green chutney (coriander–mint)
• 1 tbsp butter or hung curd
• 1 tomato, sliced
• 1 small cucumber, sliced
• 1 small onion, sliced into rings
• 2 slices of paneer or cheese (optional)
• A large handful of microgreens
• Chaat masala and black pepper, to taste

Method

1. Spread butter (or hung curd) on two slices and green chutney on the other two.
2. Layer cucumber, tomato and onion on the chutney side. Sprinkle a little chaat masala and pepper.
3. Add the paneer or cheese if using, then pile on a generous layer of microgreens.
4. Close the sandwich, press gently and cut diagonally.
5. Toast in a sandwich maker or on a tawa with a little butter if you like it warm.

Ingredients

• 2 large handfuls (about 40 g) of mixed microgreens
• 1 cucumber, diced
• 8–10 cherry tomatoes, halved
• 1 small carrot, grated
• ¼ cup boiled chana or sweet corn
• 2 tbsp roasted peanuts or seeds
• For the dressing: 1 tbsp olive oil, 1 tbsp lemon juice, ½ tsp honey, salt, pepper and a pinch of roasted cumin powder

Method

1. Whisk together all the dressing ingredients in a small bowl.
2. In a large bowl, combine the cucumber, tomatoes, carrot and chana or corn.
3. Pour over most of the dressing and toss gently.
4. Add the microgreens on top and toss very lightly — just enough to coat.
5. Finish with peanuts or seeds and the remaining dressing. Serve straight away.

Ingredients

• 1 ripe banana
• ½ cup pineapple or mango pieces (fresh or frozen)
• 1 handful (about 15 g) of microgreens
• ½ cup curd or 1 cup coconut water
• 1 tsp chia or flax seeds
• A few mint leaves (optional)
• Ice cubes

Method

1. Add the banana, pineapple or mango and microgreens to a blender.
2. Pour in the curd or coconut water and add the seeds and mint.
3. Blend on high until completely smooth, adding a little water if it is too thick.
4. Add ice and blend once more.
5. Pour into a glass and top with a few microgreens.

Ingredients

• 2 cups dosa batter
• 1 cup leftover potato masala or aloo bhaji
• 1 large handful of microgreens
• 1 tbsp podi (gunpowder) or grated cheese (optional)
• Oil or ghee for cooking
• Coconut chutney and sambar, to serve

Method

1. Heat a tawa and spread a ladle of batter into a thin dosa.
2. Drizzle a little oil around the edges and cook until the underside is golden.
3. Spread a spoonful of potato masala on one half and sprinkle the podi or cheese, if using.
4. Scatter a generous layer of microgreens over the masala.
5. Fold the dosa over, press lightly and slide onto a plate.
6. Serve hot with chutney and sambar, with a few microgreens on top.

Ingredients

• 2 cups cooked rice (or millets / brown rice)
• 1 cup cooked dal, rajma or chana
• 1 cup mixed vegetables (carrot, beans, capsicum), lightly sautéed
• 1 boiled egg or 100 g paneer, cubed (optional)
• 2 large handfuls of microgreens
• 1 tbsp ghee or sesame oil
• Lemon wedges, roasted peanuts and pickle, to serve
• Salt and pepper

Method

1. Warm the rice with a little ghee or sesame oil and a pinch of salt.
2. Heat the dal or beans and sauté the vegetables with salt and pepper.
3. Divide the rice between two bowls and arrange the dal, vegetables and egg or paneer on top.
4. Pile the microgreens generously over everything.
5. Finish with a squeeze of lemon, roasted peanuts and a spoon of pickle.

Ingredients

• 2 cups thick curd, whisked
• 1 small cucumber, grated or finely chopped
• 1 large handful of microgreens, roughly chopped
• ½ tsp roasted cumin powder
• ¼ tsp black salt
• A pinch of red chilli powder
• Salt to taste
• A few mint leaves, torn (optional)

Method

1. Whisk the curd until smooth and add a splash of water if too thick.
2. Squeeze excess water from the cucumber and stir it into the curd.
3. Add the cumin powder, black salt, salt and mint.
4. Fold in most of the microgreens.
5. Top with the remaining microgreens and a pinch of chilli powder. Chill before serving.

Ingredients

• 1½ cups boiled chana (chickpeas)
• 1 small onion, finely chopped
• 1 tomato, finely chopped
• 1 boiled potato, diced
• 2 tbsp green chutney
• 1 tbsp tamarind–date chutney
• 1 tsp chaat masala
• ½ tsp roasted cumin powder
• Juice of ½ lemon
• 2 tbsp sev
• A large handful of microgreens
• Salt to taste

Method

1. In a bowl, mix the chana, onion, tomato and potato.
2. Add both chutneys, chaat masala, cumin powder, lemon juice and salt. Toss well.
3. Fold in half the microgreens.
4. Transfer to serving bowls and top with the remaining microgreens.
5. Sprinkle sev on top and serve immediately.