EDIBLE NASTURTIUMS: LEAVES, STEMS, FLOWERS, AND CAPERS

From their peppery bite to their vibrant colors, nasturtiums are entirely edible.
Here are a few quick ideas and facts to inspire you.

Six Ways to Use Nasturtiums

  • Blend into smoothies for a nutrient-rich spicy kick.
  • Add to salsa verde, chimichurri or pesto for fresh, bold flavor.
  • Tuck into sandwiches or use leaves as edible cups for grains or salads.
  • Scatter petals over and mix into legume, egg, quinoa, or green salads for color and mild spice.
  • Float flowers in drinks for a striking garnish.
  • Pickle the seed pods to make nasturtium capers.

Three Facts About Nasturtiums

  • Leaves, stems, and petals are edible and have a peppery flavor similar to watercress. The flowers are milder than the leaves and stems.
  • They are rich in vitamin C, lutein, and antioxidant compounds that support immune and eye health.
  • Traditionally, they have been valued for their antimicrobial properties.
 

NASTURTIUM AND BEAN SALAD

This is really simple - just toss your favorite bean (or try a new one!) with chopped nasturtium leaves, stems, and flowers, a glug of good olive oil, a squeeze of lemon or splash of vinegar and a pinch of salt. Add any other summer vegetables and herbs you wish. This version includes tomatoes, cucumber, oregano, mint, basil and parsley.

 

EGG SALAD WITH NASTURTIUM
PETALS & LEAVES

Tear up nasturtium petals and leaves and mix them into your favorite egg salad recipe. The color of the petals will stay vibrant for a couple of days - or mix them in right before serving.

 

NASTURTIUM GREENS SMOOTHIE

I learned a lot while co-teaching Cooking with Chinese Medicinal Herbs at the National University of Natural Medicine with my friend Ellen Goldsmith - Chinese herbalist, acupuncturist, and author of Nutritional Healing with Chinese Medicine. She taught that our beloved morning smoothies, when cold and sweet, can dampen digestion, especially first thing in the day when the body needs warmth to get the digestive system moving. Her fix: add warming ingredients like ginger or cinnamon. I like to take it further with peppery greens such as arugula or nasturtium leaves, or even a pinch of chili flakes. This version uses nasturtium greens for a fresh, spicy twist and a hit of vitamin C and antioxidants. Or add some leaves and/or flowers to your favorite smoothie.

🌸 Handful nasturtium greens
🌸 A couple handfuls frozen berries
🌸 1-2 tablespoons yogurt
🌸 1-2 tablespoons sesame seeds or 1-2 tablespoons tahini
🌸 2 dates, pitted
🌸 Ice and water to thin