Edible nasturtium (Tropaeolum majus) is one of the most underrated plants in our gardens. Honestly, it still surprises me: here is a plant that offers edible flowers and a peppery taste that transforms any salad or gazpacho. Used for centuries in South America under the name "Peruvian cress", it deserves, in my view, a place of its own in living food. Here is everything you need to know before eating it, and the raw gazpacho recipe that Aurélie and I make every summer.
What is edible nasturtium? (Tropaeolum majus)
Nasturtium (Tropaeolum majus L.) is a herbaceous plant native to the Andes, Peru, Colombia and Ecuador, introduced to Europe at the end of the 17th century. Its peppery, slightly spicy taste is reminiscent of watercress or rocket, which makes it an excellent companion for raw recipes.
The whole plant is edible: yellow, orange and red flowers, round leaves with their characteristic veins, seeds. Over the centuries it has been given many nicknames: Peruvian cress, Mexican cress, Indian cress, flowers of love. An annual in our latitudes, it blooms from June to October, which is its golden window for culinary picking.
What does nasturtium contain?
Here is what nasturtium contains: glucotropaeolin (which releases benzyl isothiocyanate by hydrolysis, responsible for the peppery taste), flavonoids, vitamin C and mineral salts.
A source of vitamin C
Fresh nasturtium leaves contain about 300 mg of vitamin C per 100 g (375% of NRVs). Vitamin C contributes to the normal function of the immune system and to the protection of cells against oxidative stress, as part of a varied and balanced diet (Regulation EC 1924/2006). This is precisely why the leaves are eaten raw: cooking destroys a significant part of this vitamin C.
What gives nasturtium its peppery taste
The isothiocyanates found in nasturtium, notably benzyl isothiocyanate (BITC), give the flowers and leaves their peppery taste, close to watercress.
Edible nasturtium: which parts to eat?
Nasturtium is one of the rare plants of which every part is edible: flowers, leaves, immature seeds, ripe seeds. Concretely, here is what you can do with it:
The flowers: to decorate dishes, salads, gazpachos, smoothies. Peppery flavour, slightly sweet. Prefer freshly opened flowers, picked in the morning.
The leaves: in salads, in raw soups, blended into a living pesto. Young leaves are the mildest; older leaves can be slightly bitter. Rich in vitamin C, they are eaten raw to keep their enzymes and nutrients.
The immature seeds: pickled in apple cider vinegar as a plant-based substitute for capers. A more pungent, concentrated flavour.
The ripe seeds: ground as a slightly spicy seasoning, close to pepper.
Picking tip: Harvest in the morning, from an untreated nasturtium (organic if possible). The leaves and flowers keep 2-3 days in the refrigerator in a damp cloth. For truly living cuisine, the kind we have been talking about on Biovie for years, eat them raw and as fresh as possible.
Nasturtium: dangers, side effects and contraindications
Nasturtium is very well tolerated at usual culinary doses (a few flowers or leaves in a salad or a gazpacho). Adverse effects are rare and only appear at doses well above common food use.
Possible side effects at high doses:
Irritation of the mouth and stomach (due to benzyl isothiocyanate in large quantity)
Kidney irritation, not recommended as very concentrated infusions for people with kidney conditions
Excessive consumption of fresh leaves can cause irritation of the digestive system; this risk does not exist with moderate culinary use
Groups requiring increased caution:
Pregnancy: not recommended as very concentrated infusions. Occasional culinary seasoning presents no known risk.
Animals: nasturtium can be toxic to cats and some pets, do not give it to them.
People taking anticoagulants: seek medical advice before regular use.
In this version, nasturtium lifts the recipe. Aurélie and I make it from June, as soon as the first flowers appear in the garden. It is a fresh gazpacho, particularly pleasant during hot weather.
Ingredients for 4 people
12 nasturtium flowers
A dozen nasturtium leaves
2 small fennel bulbs
1 green bell pepper
4 ripe tomatoes
1 red onion
1 apple
1 tablespoon of unpasteurized apple cider vinegar
1 tablespoon of marine plasma (or filtered seawater)
Biovie offers 24 varieties of organic sprouting seeds, produced since 1896 by our Italian supplier Geo Bavicchi, and every batch is tested before it goes on sale (germination rate above 95% required). Radish, fenugreek, sunflower and alfalfa sprout the fastest and most easily for beginners, in 3 to 5 days on a windowsill. To discover several varieties without making a mistake, the packs (The 3 Radishes, The Essentials, The Pep's Seeds...) are a good starting point, before choosing your varieties individually. The range also covers microgreen seeds to grow on a substrate, and sprouters to get started without unnecessary equipment., 46
products
In winter, you can use dried nasturtium or nasturtium oil, the taste is more concentrated, so use sparingly. You will find other oils and spices of the same kind in our Oils & Spices range
For a more substantial version, sprinkle with sprouted sunflower seeds before serving
Nasturtium is eaten fresh, from June to October, throughout its flowering period. Out of season, dried leaves and flowers can be used as an infusion (1 tablespoon per cup). As a guide, 3 to 5 fresh leaves or flowers a day are enough. There you go, no need to complicate things.
When to bring nasturtium into your diet:
As a starter for a light meal (gazpacho, mixed salad)
During hot weather
Frequently asked questions about edible nasturtium
What are the benefits of nasturtium?
Nasturtium contains isothiocyanates, flavonoids and mineral salts. Its fresh leaves contain about 300 mg of vitamin C per 100 g (375% of NRVs); vitamin C contributes to the normal function of the immune system.
Can nasturtium leaves be eaten raw?
Yes, nasturtium leaves can be eaten raw, in salads, smoothies or gazpachos. It is in fact the best way to preserve their vitamin C and enzymes. Young leaves are the most tender and the least bitter. It is advisable to eat them freshly picked, from untreated organic plants.
What are the dangers and side effects of nasturtium?
At normal culinary doses (a few flowers or leaves), nasturtium is very well tolerated. At high doses, it can cause gastric and kidney irritation. It is not recommended in concentrated infusions during pregnancy and can be toxic to cats. People with kidney conditions or taking anticoagulants should seek medical advice before regular use.
How do you eat nasturtium?
Every part of the nasturtium is edible: the flowers are used to decorate dishes and in salads; the leaves are added raw to salads, gazpachos and pestos; the flower buds and immature seeds are pickled in vinegar as a plant-based substitute for capers. The peppery flavour goes as well with savoury as with sweet preparations.
Which variety of nasturtium is edible?
The garden nasturtium (Tropaeolum majus) is the most common variety and the most used in cooking. All its colour varieties (orange, red, yellow) are edible. The dwarf nasturtium and the climbing nasturtium are also edible. Only avoid ornamental varieties that may have been chemically treated.
Is nasturtium an edible flower for children?
Yes, nasturtium is edible and generally well liked by children thanks to its bright colours. Its slightly peppery flavour may come as a surprise. A few flowers decorating a salad or a gazpacho pose no risk for healthy children. However, avoid giving it to your pets, especially cats, for whom it can be toxic.
Disclaimer: The information presented in this article is provided for information only and does not constitute medical advice. Consult a qualified health professional before making any change to your diet or supplementation. As part of a varied and balanced diet and a healthy lifestyle.
