Can Nasturtium Leaves Be Used in Salads? A Complete Guide

High in Vitamin C, nasturtium leaves are not only edible but also offer a delightful peppery kick to salads. While the vibrant flowers often steal the show, the lush, round leaves are a versatile culinary gem cherished for their unique taste and nutritional value.

Quick Summary

Nasturtium leaves are edible and impart a peppery flavor to salads, similar to watercress or arugula. They can be used raw, either whole or chopped, and paired with milder greens, fruits, and creamy dressings to balance their zesty taste.

Key Points

• Peppery Flavor: Nasturtium leaves add a zesty, peppery taste to salads, similar to arugula or watercress.

• Edible Raw: They are perfectly safe to eat raw and are best when young and tender.

• Nutrient-Rich: A good source of vitamins C, A, and antioxidants like lutein, offering health benefits.

• Culinary Versatility: Can be used whole, chopped, or blended into dressings and pestos.

• Pairings: Complementary ingredients include fruits, mild cheeses, nuts, and creamy or tangy dressings.

• Preparation: Rinse well and mix with milder greens to balance the flavor.

• Whole Plant Edible: The flowers and immature seeds are also edible, with varying intensities of peppery flavor.

Nasturtium: More Than Just a Pretty Face

While the vibrant, jewel-toned flowers of the nasturtium plant (Tropaeolum majus) have long been admired for their beauty, its leaves are a delicious and often-overlooked culinary ingredient. In fact, the entire plant is edible, from the leaves and flowers to the immature seeds. The peppery flavor of the leaves can elevate a simple salad into a gourmet experience, making it a favorite among home gardeners and chefs alike. This guide will walk you through everything you need to know about incorporating this versatile plant into your kitchen.

The Flavor Profile of Nasturtium Leaves

Nasturtium leaves offer a distinct peppery and slightly spicy flavor, reminiscent of watercress or arugula. The leaves have a stronger, more potent flavor than the flowers, though the taste can vary depending on the plant's age and growing conditions. Younger, more tender leaves generally offer a milder, more pleasant peppery note, while older leaves can become tougher and more intensely flavored. This bold flavor is what makes nasturtium leaves an exciting addition to any salad, providing a unique zing that contrasts beautifully with other ingredients.

Preparing Nasturtium Leaves for Your Salad

Harvesting and Cleaning

For the best flavor and texture, harvest young, tender leaves from your nasturtium plants. The large, round shape and sturdy nature of the leaves make them easy to handle. To prepare them for consumption, wash the leaves thoroughly under cold water to remove any dirt or bugs. Their sturdiness allows them to hold up well in a salad spinner, making the drying process quick and simple.

Usage in Salads

Nasturtium leaves can be used in salads in several ways:

• Whole: Small, young leaves can be used whole for a striking visual effect, resembling miniature lily pads.
• Chopped: Chopping the leaves into smaller pieces helps to distribute their intense flavor more evenly throughout the salad.
• Mixed Greens: Combine nasturtium leaves with milder greens like butter lettuce, baby spinach, or oak leaf lettuce to balance the peppery kick.

Culinary Pairings and Recipe Ideas

The bold flavor of nasturtium leaves can be balanced and enhanced with the right pairings. Consider these combinations:

• Sweet Fruits: The spiciness of the leaves contrasts well with the sweetness of fruits like strawberries or mango.
• Creamy Cheeses: Crumbled goat cheese or feta can mellow out the heat of the leaves while adding a tangy flavor.
• Nuts and Seeds: Toasted pine nuts or sunflower seeds provide a nutty crunch that complements the texture of the leaves.
• Tangy Dressings: Light vinaigrettes made with balsamic or fruit-infused vinegar, along with olive oil, are excellent choices that highlight the leaves' flavor.

Nasturtium vs. Arugula: A Comparison Table

Nasturtium and arugula both offer a peppery, spicy flavor profile but differ in taste intensity and texture. Here’s a quick comparison:

Feature	Nasturtium Leaves	Arugula Leaves
Flavor Profile	Peppery, spicy, and sometimes subtly sweet; more intense and mustard-like.	Peppery, nutty, and slightly bitter; generally milder than nasturtium.
Texture	Round, sturdy, and succulent, resembling lily pads.	Elongated, delicate, and tender.
Visual Appeal	Bold, vibrant green, and unique round shape.	Standard green, leafy appearance.
Nutritional Content	High in Vitamin C, Vitamin A, and lutein.	Good source of Vitamin K, Vitamin C, and folate.
Best Uses	Raw in salads, pestos, and as garnishes.	Raw in salads, on pizzas, and in pasta dishes.

Other Culinary Uses for Nasturtium

Beyond fresh salads, nasturtium leaves are incredibly versatile in the kitchen:

• Pesto: Substitute or combine nasturtium leaves with basil to create a vibrant, peppery pesto.
• Compound Butter: Finely chop the leaves and mix them into softened butter for a spread that adds a spicy kick to bread or grilled meats.
• Infused Vinegar: Steep nasturtium leaves and flowers in vinegar to create a flavorful and colorful dressing base.
• Sandwiches and Wraps: Use whole leaves as a fresh, flavorful alternative to traditional lettuce.
• Soups: Stir chopped leaves into soups just before serving for a final peppery touch.

Conclusion: Adding a Peppery Kick to Your Greens

Incorporating nasturtium leaves into salads is a fantastic way to add a unique, zesty flavor and a boost of nutrients. Safe and delicious to eat raw, they are a simple addition that can dramatically change the dynamic of a dish. By harvesting young leaves and pairing them thoughtfully with other ingredients, you can enjoy the full peppery potential of this amazing edible plant. Whether you grow your own or find them at a local farmers' market, nasturtium leaves are a culinary adventure waiting to happen. For more information on edible flowers and herbs, visit your local garden center or a reputable seed supplier like Burpee.

Frequently Asked Questions

Do nasturtium leaves taste good in a salad?

Yes, nasturtium leaves add a bold, peppery flavor to salads that is similar to watercress or arugula. The zesty kick complements a wide variety of ingredients.

Are nasturtium leaves spicy?

They have a spicy or peppery kick, which can vary in intensity depending on the plant's age and growing conditions. Younger leaves are generally more tender and milder in flavor.

Can you use both nasturtium leaves and flowers in salads?

Absolutely. Both the leaves and flowers of nasturtium are edible. The flowers offer a milder peppery and slightly sweet taste, adding a beautiful splash of color to your dish.

Are there any nasturtium varieties that are not edible?

No, all nasturtium varieties (Tropaeolum majus) are considered safe for human consumption. Different varieties may have slightly different colors or growth habits, but they are all edible.

What other greens can I mix with nasturtium leaves?

To balance the peppery flavor, you can mix nasturtium leaves with milder greens such as spinach, baby lettuce, or butter lettuce. This creates a more complex and balanced salad.

How do you prepare nasturtium leaves for a salad?

Start by washing the leaves thoroughly in cold water and drying them, ideally with a salad spinner. You can then use them whole or chop them into smaller pieces for more even flavor distribution.

What flavors pair well with nasturtium leaves?

Nasturtium leaves pair well with sweet fruits like strawberries, creamy cheeses like goat cheese, crunchy nuts, and light vinaigrette dressings. These combinations help to balance their spicy notes.