Nasturtiums are a beautiful flowering plant that is easy to grow and wonderful to cook with. The whole plant is edible, from the flowers to the leaves and is packed full of flavour and beneficial vitamins and minerals.
The flowers have been used as a garnish for many years, but there are many other ways you can cook with nasturtiums. If you have an abundance of nasturtiums growing in your garden, discover 10 ways you can cook with nasturtiums using the flowers, leaves and seeds.
Can You Eat Nasturtium Leaves? A Guide to Using This Peppery Edible
Nasturtiums are a cheerful easy-to-grow flower that also happens to be edible. The entire plant – leaves, flowers stems and seeds – has a delightfully peppery flavor. While nasturtiums are grown primarily for their bright, trumpet-shaped blooms, the leaves are also a tasty addition to salads, sandwiches, pesto and more. Here’s a complete guide to harvesting and eating nasturtium leaves.
What Part of Nasturtiums Can You Eat?
You can eat the entire nasturtium plant. The leaves, flowers, stems and immature seed pods are all edible.
Leaves: The round or kidney-shaped leaves have a peppery, mustard-like flavor. Both large and small leaves can be eaten. They taste similar, though young leaves tend to be more tender.
Flowers: The colorful trumpet-shaped blooms range from yellow and orange to red and purple. They have a slightly sweet, peppery taste.
Stems: The tender green stems have a crisp, peppery flavor reminiscent of fresh chives.
Seed Pods: The immature, green seed pods can be pickled and used like capers. Allowing them to mature will give you nasturtium seeds for planting.
When and How to Harvest Nasturtium Leaves
Nasturtium leaves can be harvested anytime once they reach 2-3 inches in size. Pick leaves in the morning after the dew has dried for maximum crispness. Use scissors to snip leaves off the main stem, being careful not to damage the plant. Take no more than 1/3 of the leaves at one time so the plant can continue to photosynthesize.
Rinse leaves gently under cool water and pat dry with a paper towel before eating or storing. Leaves will keep for 3-5 days refrigerated in a plastic bag or container, separate from more delicate greens.
Tips for Growing Nasturtiums to Eat
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Choose a variety suitable for eating. Bush types work well for containers, while vining varieties produce more.
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Start seeds indoors 6-8 weeks before your last frost for an early harvest. Direct sow after danger of frost.
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Plant in full sun. Provide trellises for climbing types.
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Water when top 1″ of soil is dry. Use mulch to retain moisture.
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Grow organically without pesticides if you plan to eat the leaves and flowers.
Ways to Eat Nasturtium Leaves
The peppery nasturtium leaf is a tasty, nutrient-dense edible that livens up recipes from salads to pesto. Here are some of the best ways to use them:
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Salads – Add leaves whole or chopped to green, grain or pasta salads.
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Sandwiches & Wraps – Stuff leaves with meat, cheese, veggies for a flavorful bite.
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Pesto – Blend leaves, olive oil, garlic, nuts and cheese into a creamy green sauce for pasta, bruschetta etc.
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Smoothies – Mix a few leaves into fruit smoothies for a peppery kick.
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Stir fries & sautés – Toss chopped leaves in at the end for a fresh flavor.
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Omelets – Add chopped leaves for a boost of nutrients and spice.
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Soups – Float whole leaves on top of brothy soups or add chopped leaves to minestrone etc.
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Tacos – Finely chopped leaves add a tasty kick to meat or veggie tacos.
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Quesadillas – Mix leaves with cheese, fold into a tortilla & grill for a quick meal.
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Veggie burgers – Add chopped leaves to lentil or bean patties for extra flavor.
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Veggie bakes – Layer leaves with veggies, cheese, eggs etc. for a hearty casserole.
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Compound butters – Blend leaves into softened butter with herbs for an easy flavor punch.
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Salad dressing – Purée leaves with oil, vinegar, garlic, herbs for a bold vinaigrette.
Nasturtium Leaf Nutrition & Health Benefits
Aside from their zippy flavor, nasturtium leaves are highly nutritious. They contain vitamins A, C and several B vitamins, as well as iron, calcium, potassium and manganese.
Nasturtiums have been used traditionally as a medicinal herb. Modern research indicates they have antibiotic, anti-inflammatory and antioxidant properties.
Some potential health benefits of nasturtium leaves include:
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High in immune-boosting vitamin C
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Anti-microbial effects against bacteria & fungi
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May help prevent urinary tract infections
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Anti-inflammatory properties
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Supports cardiovascular health
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Helps lower blood pressure
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May have mild blood sugar lowering effects
Nasturtium leaves make it easy to add more nutrients and a flavor punch to meals. Their versatility means you can use them in everything from salads to stuffed veggies, tacos, pastas and more. With their attractive foliage and blooms, nasturtiums are one of the most useful edible flowers you can grow.
Nasturtium and Grape Jelly
Who doesn’t love jelly? It’s fun to eat and tastes delicious. If you love to get creative in the kitchen then try making nasturtium and grape jelly. You’ll only need four ingredients to make this jelly including the nasturtium flowers you can pick straight from your garden.
10 Ways to Cook with Nasturtiums
When it comes to culinary creativity and adding a touch of nature’s beauty to your dishes, few ingredients can match the versatility and vibrancy of nasturtiums. These edible flowers, with their vibrant colours and peppery flavour, are a delightful addition to any kitchen.
But did you know that there are countless imaginative ways to incorporate nasturtiums into your recipes? In this blog post, we’re about to embark on a mouthwatering journey through ten truly unbelievable ways to cook with nasturtiums. From salads that burst with colour to unexpected twists on classic dishes, you’ll discover that nasturtiums are far more than just a garnish—they’re a culinary treasure waiting to be explored.
Don’t have nasturtiums growing in your garden? Plant some seeds and reap the rewards of this fast and easy to grow edible plant. Shop nasturtium seeds here.
Originating in Italy hundreds of years ago, pesto has become a much-loved dip, spread and pasta sauce enjoyed by many around the world.
The word pesto comes from the Italian word “pestare” which means “to crush or pound.” The most popular variety of pesto is made from basil leaves, parmesan, olive oil and pine nuts, but you can make pesto from a variety of ingredients, even nasturtium leaves?
Homemade nasturtium pesto is easy to make and is one of the best ways to enjoy a bounty of fresh nasturtium leaves picked straight from your garden.
Salt is arguably one of the most popular seasonings used globally to add flavour and depth to dishes. Although there are many varieties of salt, most taste the same and produce the same results when used in cooking but did you know you can boost the flavour and nutrition content of salt with nasturtium leaves?
Nasturtium leaves are packed with beneficial vitamins, minerals and antioxidants including vitamin C, iron, and lutein. Nasturtium salt is easy to make and will give ordinary salt a boost of beneficial nutrients.
If you love pickled vegetables, then you will love nasturtium capers. Nasturtium capers are made from nasturtium seeds which have the strongest flavour of this edible plant. Often titled the “poor man’s capers” nasturtium seeds have a strong pepper flavour that pairs well with savoury dishes.
If you have an abundance of nasturtium seeds, pick the seeds before they bloom and try making nasturtium capers. This recipe is simple to make and only uses five affordable ingredients.
If you have an abundance of nasturtium flowers, try making nasturtium butter. It will turn bland butter into an exciting condiment. Nasturtium flowers carry a slightly peppery flavour with hints of sweet nectar and contain beneficial vitamins and minerals including vitamin B1, B2, B3 and C, manganese, iron, phosphorus and calcium.
Move aside chillies, it’s time to add spice to your life with nasturtium hot sauce. Made from nasturtium flowers, this hot sauce is easy to make and will add tongue-tingling heat and nasturtium flavour to any savoury dish.
Make lunchtime fun, delicious and nutritious with nasturtium bread rolls. Adding nasturtium leaves to bread dough will produce vibrant green bread with a mild nasturtium flavour. This is a wonderful recipe to make with kids. They’ll love having handmade green bread rolls in their school lunch box.
Nasturtium flowers have long been used to garnish salads with their vibrant orange, yellow and red hues. But rather than using the flowers as a garnish, why not try making them the star of the dish. This nasturtium, beetroot and walnut summer salad will wow dinner party guests with presentation and flavour.
If you love dolmades, you’ll love stuffed nasturtium leaves. Traditional Greek dolmades are made with grape leaves,but nasturtium leaves are a suitable substitute, especially if you don’t have grape leaves growing in your garden.
Are you gluten intolerant or just don’t like eating wheat? Try swapping wheat-based wraps for nasturtium leaves. This healthy and light alternative is not only delicious and packed full of flavour, but you can fill them with any filling you would normally use to make wraps.
As you’re using nasturtium leaves, the wraps will be smaller than wheat-based wraps, so just make a few more to suit your appetite. These also make great party appetisers or entrees.
Mini quiches make great snacks for adults and kids of all ages. They’re a perfect on-the-go snack or lunch box treat. Most quiches require a base made of pastry, but if you don’t like pastry or you would prefer a healthier alternative, try using nasturtium leaves instead. You can also add the leaves to the filling for extra nasturtium flavour.
HOW TO EAT NASTURTIUMS: QUICK TIPS
FAQ
Who should not eat nasturtiums?
Stomach or intestinal ulcers: Don’t take nasturtium if you have stomach or intestinal ulcers. It might make ulcers worse. Kidney disease: Don’t take nasturtium if you have kidney disease.
Are nasturtium leaves good for you?
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High in Vitamin C:Nasturtium leaves and flowers are a good source of vitamin C, which is an important antioxidant and supports the immune system.
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Antioxidant Properties:The high vitamin C content and other compounds contribute to nasturtium’s antioxidant activity, helping to protect cells from damage.
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Other Nutrients:Nasturtium also contains minerals like zinc, copper, iron, potassium, phosphorus, magnesium, and calcium.
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Antibacterial and Antifungal Properties:Some studies suggest that nasturtium leaves have antibiotic properties, potentially beneficial for treating minor infections.
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Respiratory and Digestive Support:Nasturtium has been traditionally used to support respiratory health, including coughs and colds, and may also aid in digestion.
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Edible and Delicious:The leaves and flowers have a peppery, slightly spicy flavor, making them a tasty addition to salads, sandwiches, and other dishes.
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Antimicrobial, Antifungal, Hypotensive, Expectorant and Anticancer effects
How do you prepare nasturtiums for eating?
For example, small nasturtium leaves can be used whole in a salad, whereas large ones work well for stuffing. Wash the leaves in cold water before you eat them. They are quite sturdy and will hold up in a salad spinner to dry. Salad greens: use leaves whole or chopped for salads.
Can you eat Nasturtium flowers?
Use the flowers to decorate desserts too. Picking nasturtiums to eat is as simple as plucking off flowers and leaves as needed throughout the growing season. Flowers can be eaten as buds or when in full bloom, but the leaves have the best flavor when young and tender, so pick off newer growth for culinary uses.
Are nasturtium leaves edible?
Both the flowers and leaves of the nasturtium are tasty eaten raw and fresh. Harvesting nasturtium plants as food is easy, as long as you know a few simple tips. Many people assume it is the leaves that are edible, like an herb or salad green, but you can use the flowers too, for culinary decoration and for eating.
How do you eat nasturtiums?
There are two approaches to growing nasturtiums to eat. You can occasionally snip off one or two of the leaves, stems, or blossoms like I do, to consume on the spot. And you can also simply pick a few leaves, buds, or blooms at various times during the growing season to toss in salad or maybe use as a garnish atop savory dishes or confections.
Are nasturtium leaves good?
Nasturtium flowers have a bit of the spicy-ness of the leaves too, but they’re no where near as potent. Either way, they go great together on a dish. If I’m pinching pennies, I’ll order only the leaves, since they’re much cheaper, and have a longer shelf life than the flowers.
What can you do with nasturtiums?
Versatility: Nasturtiums can be used in various culinary applications. You can toss the peppery leaves and flowers in salads, use them as a garnish for soups, stuff the flowers with cheese or other fillings, or even pickle them to create a unique condiment. Complementary Pairings: Nasturtiums pair well with a wide range of ingredients.
Does Nasturtium eat cabbage?
Nasturtium does well when grown alongside cabbages, radishes, and fruit trees. Nasturtium is actually a beneficial plant (or sacrificial plant) to have in your garden, as it keeps harmful insects away from other crops. For example, caterpillars will munch on nasturtium leaves instead of on cabbage. Snails and slugs will feast on the leaves too.