How is watercress typically eaten? A guide to raw, cooked, and creative uses

According to the Centers for Disease Control and Prevention, watercress was once ranked the most nutrient-dense vegetable in the world. Its peppery bite and delicate leaves make it incredibly versatile, prompting the question: how is watercress typically eaten? Whether you prefer it raw, cooked, or blended into a sauce, this healthy green offers many culinary possibilities.

Quick Summary

This guide covers the diverse applications of watercress, exploring its use in raw dishes like salads and sandwiches, and cooked preparations such as soups and sautés. It details preparation methods, flavor pairings, and a variety of easy-to-create recipes for incorporating this superfood into your diet.

Key Points

• Eat it Raw: Watercress is excellent in salads, sandwiches, and as a garnish for a vibrant, peppery flavor.

• Cook to Mellow Flavor: Sautéing or boiling watercress reduces its spiciness, making it tender and earthy, perfect for soups and stir-fries.

• Blend into Sauces: Watercress can be puréed into creamy soups, dips, or pestos for a sophisticated and nutritious condiment.

• Add to Eggs: Mix chopped watercress into omelets or scrambled eggs for an easy and flavorful breakfast or brunch.

• Pair with Rich Flavors: The sharp, peppery taste of watercress cuts through rich foods like roasted beets, steak, or salmon.

• Ensure Cleanliness: Always wash cultivated watercress thoroughly, and avoid eating wild watercress due to potential contamination risks.

• Store Properly: For maximum freshness, store watercress in the refrigerator with its stems in water, like a bouquet of flowers, and cover with a plastic bag.

Eating Watercress Raw: The Freshest Flavor

One of the simplest and most common ways to enjoy watercress is raw, where its signature peppery, slightly mustard-like flavor shines brightest. The leaves and tender stems can be eaten, though some prefer to remove the thicker, woodier stems for a more delicate texture.

Classic Watercress Salads

• Simple Vinaigrette: Toss fresh watercress with a light vinaigrette made from olive oil, white-wine vinegar, and a pinch of salt and pepper. The dressing enhances the peppery taste without overwhelming it.
• Fruity & Nutty: For a more complex salad, combine watercress with sweet elements like orange segments or diced apple, creamy additions like goat cheese, and crunchy nuts such as walnuts or toasted hazelnuts. The combination of sweet, sharp, and savory is a perfect match.

Elegant Sandwiches and Wraps Watercress is a traditional filling for finger sandwiches, particularly for afternoon tea.

• English Tea Sandwich: The classic preparation involves thinly sliced white bread, a generous layer of butter, and a layer of fresh watercress leaves. The crusts are typically removed, and the sandwich is cut into triangles.
• Upgraded Sandwiches: Modern twists include pairing watercress with creamy elements like egg salad or mayonnaise, and salty items like prosciutto or smoked fish.

Cooking with Watercress: A Milder, Deeper Flavor

Cooking watercress mellows its peppery heat, transforming it into a tender, earthy green that can be used in a variety of hot dishes. It cooks quickly, similar to spinach, so it’s best added toward the end of the cooking process.

Comforting Watercress Soups Watercress is famously used in velvety soups, with a classic French preparation involving potatoes, vegetable broth, and cream. The soup can be served either hot or chilled and is often called potage de santé, or “healthy soup”.

Quick Sauté or Stir-Fry

• Simple Side Dish: Sauté watercress in olive oil with garlic and chili flakes for a quick and flavorful side dish that pairs well with grilled meats or fish.
• Asian-Inspired: For an Asian stir-fry, cook watercress in a wok with a neutral oil, garlic, and a splash of soy sauce or oyster sauce.

Incorporating into Sauces and Dips

• Versatile Pesto: Blend watercress with olive oil, nuts, garlic, and cheese for a vibrant, peppery pesto that can be served with pasta, spread on toast, or dolloped onto roasted vegetables.
• Creamy Sauces: Chop watercress and stir it into mayonnaise or a green goddess dressing for a zesty, herbaceous sauce perfect for poached salmon or as a dip for fresh vegetables.

Raw vs. Cooked Watercress: A Comparison Table

Aspect	Raw Watercress	Cooked Watercress
Flavor	Peppery, pungent, and fresh.	Milder, tender, and earthy.
Texture	Crisp, crunchy, and delicate.	Wilted and soft, similar to spinach.
Preparation	No heat required. Best washed thoroughly.	Sautéed, boiled, or puréed.
Ideal Uses	Salads, sandwiches, garnishes, and cold dips.	Soups, stir-fries, warm sauces, and omelets.
Nutrient Profile	Higher levels of certain heat-sensitive vitamins, like Vitamin C.	Cooking may reduce some vitamin content but can enhance the flavor and digestibility.

Conclusion: Unleash the Versatility of Watercress

From the ancient Romans to modern-day chefs, watercress has been prized for both its health benefits and its distinct flavor. The options for incorporating it into your diet are vast, ranging from a simple raw garnish to a complex, creamy soup. Its peppery kick adds a sophisticated dimension to salads and sandwiches, while cooking it unlocks a new, mild flavor profile suitable for warming dishes. Whether you're making a classic tea sandwich or a savory pesto, knowing how is watercress typically eaten will open up a world of culinary experimentation with this nutrient-dense superfood. To learn more about its incredible health properties, check out the resources at the Watercress Company(https://www.thewatercresscompany.com/nutritional-composition-of-watercress).

Note: While wild watercress can be foraged, it is not advisable to eat it due to potential contamination; it's best to stick to cultivated varieties from reputable retailers.

Additional Ways to Eat Watercress

• With Eggs: Stir chopped watercress into a scramble or omelet for a peppery boost of nutrition.
• On Pizza: Sprinkle fresh, raw watercress over a finished pizza or flatbread for a fresh and zesty garnish.
• Blended in Smoothies: Add a handful of watercress to your morning smoothie for a nutrient-packed kick. Its taste is easily masked by fruits like mango.
• As a Garnish: Use sprigs of watercress to add a vibrant and edible garnish to meat or fish dishes.
• Folded into Dips: Mix finely chopped watercress into cottage cheese or yogurt-based dips for an herbaceous twist.

Frequently Asked Questions

Can you eat watercress stems?

Yes, you can eat watercress stems. The tender, thinner stems are perfectly edible and can be eaten along with the leaves, especially when raw. For recipes like pesto, it is fine to use the entire bunch. For salads where you want a more delicate texture, you can trim the tougher, thicker stems.

Is it safe to eat wild watercress?

No, it is not recommended to eat wild watercress. Watercress grows in water, and wild varieties can carry pollutants or harmful parasites like liver fluke. Always opt for cultivated watercress from a reliable source, such as a grocery store or farmer’s market.

How should I wash watercress?

Wash watercress thoroughly by holding the bunch under running cold water. It's best to rinse it in a bowl of cold water to revive it, especially if it's slightly wilted. Dry it completely in a salad spinner or by patting it gently with paper towels before using, especially if eating it raw.

What does watercress taste like?

Watercress has a distinctive peppery, slightly spicy, and tangy flavor, similar to mustard greens or arugula. The intensity of the flavor can vary depending on the variety and season, with older plants being spicier. Cooking it mellows the peppery bite.

Can watercress be used as a substitute for other greens?

Yes, watercress can be used in place of other peppery greens like arugula or microgreens in salads and as a garnish. When cooked, it can be swapped for spinach or other tender leafy greens in stir-fries and soups.

What are some classic pairings with watercress?

Watercress pairs well with a variety of flavors. It complements rich meats like beef and salmon, and its peppery flavor works beautifully with creamy elements like goat cheese or soft-boiled eggs. It also harmonizes with sweet and acidic ingredients, such as orange segments or citrus vinaigrettes.

How long does watercress last and what is the best way to store it?

Watercress is delicate and does not last very long, so it's best to use it soon after purchasing. For optimal freshness, store it in the refrigerator with the stems in a glass of water, like a bouquet, and cover the leaves loosely with a plastic bag. This method can keep it crisp for a few days.