Tatsoi Microgreens
Incorporating tatsoi microgreens into your meals is an excellent and incredibly simple way to boost your nutrient intake, support your health and add variety to your diet.
What are tatsoi microgreens?
Tatsoi microgreens are young, tender tatsoi plants grown in soil. Tatsoi is a member of the mustard family along with cabbage and kale, and closely related to the more familiar bok choy. It originated in China, but is widely cultivated and consumed in various parts of the world, including Asia, Europe and North America. Its versatility, nutritional value and ease of cultivation have contributed to its popularity among home gardeners and chefs. Tatsoi is popularly grown as microgreens, harvested when the first true leaves emerge.
At our organic farm in Arlington, VA, we harvest our tatsoi at the microgreen stage, just 10 days after they are planted. At this stage, they have small, rounded, dark green leaves with a flavor reminiscent of, but milder than, a mature tatsoi plant. The flavor is mustard-like with subtle hints of spinach and cabbage and a peppery kick.
We grow several varieties of microgreens and shoots at our farm as these young plants have a much higher nutrient density (up to 40 times) than that of their mature counterparts. We harvest fresh cabbage, arugula, kale, broccoli, mizuna, kohlrabi, tatsoi, beet and amaranth microgreens, and radish, sunflower and pea shoots.
How to prepare tatsoi microgeens
To keep tatsoi microgreens fresh and crunchy, it’s important to manage their moisture. You can line a sealable bag or container with paper towels and add microgreens, then place another dry paper towel over the top of your micros and close tightly. Keep these greens in the crisper drawer.
Tatsoi microgreens add a unique flavor and texture to dishes. Their mild, slightly peppery flavor makes them a versatile ingredient to eat raw in salad, on top of a burger or to garnish your soup. Here are some other ways to prepare your tatsoi microgreens:
Make pasta: Toss tatsoi microgreens with cooked pasta, olive oil, garlic and Parmesan cheese for a simple, yet flavorful dish.
Whip up a stir fry: Stir-fry tatsoi microgreens with other vegetables, tofu or meat for a quick and nutritious meal. Add them towards the end of cooking to preserve their delicate flavor and texture.
Tatsoi microgreen health benefits
Tatsoi microgreens are packed with essential nutrients, including vitamins A, C and K, as well as folate, calcium and iron. These nutrients are vital for supporting overall health, immune function, bone health and energy metabolism. Consuming tatsoi micros will also give you:
Fiber: Despite their small size, tatsoi microgreens are a good source of dietary fiber. Fiber is important for digestive health, preventing constipation and supporting a healthy gut microbiome.
Antioxidants: Like other leafy greens, tatsoi microgreens contain antioxidants such as beta-carotene and vitamin C, which help combat oxidative stress and reduce the risk of chronic diseases like heart disease, cancer and diabetes.
Tatsoi facts
Tatsoi has many common names: spinach mustard, rosette bok choy, spoon mustard (because of the shape of its leaves) and Chinese flat cabbage.
Tatsoi is known for its cold tolerance, making it an ideal choice for fall and winter gardening in temperate climates. It can withstand light frosts and continues to produce leaves even in cooler weather.
