How to grow Sunflower Microgreens in New Zealand
Sunflower microgreens are young black oil sunflower seedlings, cut at 7 to 12 days for a nutty, crunchy, juicy green that is one of the most popular microgreens. Grow them on a shallow tray of mix on any bright bench or windowsill, indoors all year. Soaking the seed first and weighting the tray for a few days gives an even, tall crop.
📖 Our full guide: How to Grow Sunflower Microgreens in New Zealand
At a glance
When to sow by region
| Region | When to sow | Regional note |
|---|---|---|
| Northland | All year | |
| Auckland | All year | |
| Waikato & Bay of Plenty | All year | |
| Central North Island | All year | |
| Wellington & Lower North Island | All year | |
| Nelson & Marlborough | All year | |
| Canterbury | All year | |
| Otago & Southland | All year | |
| Central Otago | All year |
Not to be confused with: Garden sunflowers, which are the same species grown on to flower; any striped or ornamental garden sunflower seed is not ideal for microgreens.
Where to plant
Grow sunflower microgreens indoors on a bright bench or windowsill at any time of year. A warm kitchen speeds them up. Good air flow around the tray helps prevent mould.
How to grow them
- Soak the seed in clean water for 8 to 12 hours, then drain.
- Fill a shallow tray with moist seed-raising or vegetable mix and spread the seed in a single, even layer, close together but not piled up.
- Press the seed into the surface, cover with another tray or a light weight, and keep it dark for two or three days while the roots anchor.
- Remove the cover once the shoots push up, and move the tray into bright light.
- Keep the mix just moist, watering gently or from below.
Watering and feeding
Keep the mix evenly moist but never soggy, and do not let water sit on the leaves. Overwatering and poor air flow are the main causes of mould and collapse.
Harvesting
Cut the shoots with scissors just above the mix at 7 to 12 days, once the seed leaves have opened and before the first true leaves get big; older shoots turn bitter and stringy. Brush off any seed husks still clinging to the leaves. Rinse and use straight away, or keep in the fridge for a few days.
Sunflower microgreens do not regrow after cutting, so sow a fresh tray every week for a steady supply.
Varieties
- Black Oil Sunflower
Companion planting
Sunflower microgreens are grown on their own trays, but they combine well with other quick crops.
Good companions
- Pea Shoots Another substantial, crunchy microgreen grown the same way.
- Radish Sprouts Adds a peppery contrast to sunflower's nutty flavour in salads.
Pests and diseases
Mould and damping off from overwatering and crowded trays are the usual problems.
Sunflower Microgreens is rarely troubled by pests.
Diseases to watch for
- Damping off Patches of shoots collapse at the base. Sow less thickly, improve air flow and water less.
- Mould Grey or furry growth on the seed or mix, often from soaking too long or keeping the tray too wet.
Common questions
What sunflower seed do I use for microgreens?
Black oil sunflower seed sold for microgreens. It is untreated, sprouts evenly and has thin husks that come away easily.
How do I get rid of the seed husks?
Soak the seed before sowing and weight the tray for the first few days. Most husks then drop off as the shoots grow; brush off the rest before harvest.
When are sunflower microgreens ready?
At about 7 to 12 days, when the seed leaves have opened. Older shoots become bitter and stringy.
Will sunflower microgreens regrow after cutting?
No. Cut once, compost the roots and mix, and sow a fresh tray.
Why are my sunflower microgreens going mouldy?
Usually too much water, seed sown too thickly, or poor air flow. Water from below, keep the mix just moist, and give the tray space and a gentle breeze.
Sources we checked: Tui: Mini magic, growing microgreens at home; Kings Seeds: Sunflower microgreen.