Nasturtium Salad

A beautiful summer salad recipe made with freshly picked edible Nasturtium leaves and flowers.

Nasturtium summer salad recipe

Wow, your family and friends with this super simple and delicious summer salad. The peppery flavor from the nasturtium leaves compliments the sweet yellow pepper and juicy cucumber perfectly. Plus, the hit of color from the beautiful nasturtium flowers gives this salad amazing summer vibes.

Nasturtium summer salad recipe outdoors

Are Nasturtium Flowers Edible?

The nasturtium plant (genus Tropaeolum) is a culinary favorite among chefs and nasturtiums are one of the most common edible flowers. Their brightly colored blossoms and unique peppery flavor, make nasturtiums a very delicious and attractive addition to many recipes. Nasturtiums can be enjoyed both cooked or raw, so are perfect for making summer salads. The nasturtium leaves have a peppery and slightly spicy taste very similar to rocket leaves, also known as arugula depending on where you live in the world. The blossoms have a sweet flavor with a slightly spicy kick; they're much milder than the leaves. The nasturtium comes in a few varieties but all share the same bright yellow, orange, and red summer sunset colors, brilliant for giving any dish an extra boost of color. Nasturtiums are the perfect addition to add a peppery yet spicy tang to homemade pesto, and even homemade soups.

How to grow nasturtiums

Nasturtiums are so easy to grow yourself, if your going to sow the seeds outdoors, its best to plant them 1 to 2 weeks after the last spring frost. Doing this will protect young seedlings from frost damage and ensure happy healthy plants. Plant your nasturtium seeds half an inch deep and 10 to 12 inches apart in a sunny spot with well-drained soil. You should start to see your nasturtiums appear within 8 to 10 days after sowing your seeds. Once the plants have grown and their leaves and flowers are blooming, you can harvest at any time.

Nasturtiums plant blooming with bright flowers

Nasturtium Nutritional Benefits

All parts of the nasturtium plant are edible, even the seeds. The peppery nasturtium leaves and the sweet flowers can help support your immune system. They are high in vitamin C, vitamins B1, B2, and B3, and also contain iron, calcium, and manganese. Some people eat nasturtiums to help fight infections such as urinary tract infections, fungal infections, sore throats, and even coughs.

Where can you buy nasturtiums from?

Most supermarkets don't sell cut nasturtium leaves or flowers in the fruit and veg section; you're more likely to see them at your local farmers' market or independent greengrocers. If you're still at a loss, it's probably best you grow your own nasturtiums from small plants bought at your nearest nursery. You can also start from scratch by planting your own nasturtium seeds; you can find packs of seeds online at Amazon for a great price.

The way the British pronounce nasturtium, sounds like: nuh·stuh·shm

The American Pronounciation of nasturtium is a little different, it sounds more like: nuh·stur·shm

Nasturtiums are not hardy plants; they can survive very light frosts, but freezing temperatures will damage them. Nasturtiums are easy-to-grow and can be pereinnial in US zones 9-11, so they only survive in the warmest States.

Nasturtium flowers are quite delicate and should be used on the day you harvest them. In my experience, they should ideally be cut just before you use them in a recipe. However, nasturtium leaves are much more hardy; once cut, wash them and spread the leaves over paper kitchen towels, and gently pat them dry. Stack the nasturtium leaves on top of one another, then roll them in a paper towel. Place the nasturtium leaves in a sealed reusable zip lock bag and you can keep them in the fridge for up to five days.

Nasturtium flowers and leaves in a salad bowl
Nasturtium summer salad recipe

Nasturtium Salad

Love Food Feed Editors
Brighten up your summer salad with peppery nasturtium leaves that pack a punch and colorful edible flowers that add a wow factor to any recipe.
5 from 20 votes
Prep Time 10 minutes
Total Time 10 minutes
Course Dinner, Lunch, Salad, Side Dish, Vegan
Cuisine British
Servings 6
Calories 78 kcal

Ingredients
 
 

For The Salad

  • 1 Whole Head Iceberg lettuce
  • 2 Handfuls Nasturtium leaves
  • 1 Handfuls Nasturtium flowers
  • 1/2 Cucumber
  • 3 Spring onions
  • 1 Yellow pepper

For The Dressing

Instructions
 

For The Salad

  • First cut your fresh nasturtium leaves and flowers.
    2 Handfuls Nasturtium leaves, 1 Handfuls Nasturtium flowers
    Nasturtium summer salad recipe
  • Next wash and dry your nasturtium leaves, flowers, yellow pepper, cucumber, spring onions, and lettuce.
    1/2 Cucumber, 3 Spring onions, 1 Yellow pepper, 1 Whole Head Iceberg lettuce
    Nasturtium summer salad recipe
  • Remove the stems from both the nasturtium leaves and the flowers.
  • Chop your lettuce and Nasturtium leaves into thin strips and place them into a salad bowl.
  • Slice the yellow pepper, cucumber, and spring onions into small bite-size chunks.
  • Add your salad to a bowl or serving plate, leaving the nasturtium flowers until last and placing them over the salad.
    Nasturtium summer salad recipe

For The Dressing

  • Into a salad dressing bottle add the juice of one lemon, Dijon mustard, Salt, Ground black pepper, and Olive oil, and shake until the ingredients are well combined.
    1 Lemon, 1 Teaspoon Dijon mustard, 1/4 Teaspoon Salt, 1/8 Teaspoon Ground black pepper, 3 Tablespoons Extra virgin olive oil
  • Drizzle over your nasturtium salad with the vinaigrette dressing, then serve and enjoy.
    Nasturtium summer salad recipe

Notes

Tips & Tricks
The nasturtium flowers are very delicate; it's best to add them to your salad last by gently arranging them over your salad.
If you don't have a salad dressing bottle on hand, you can use a small mug and whisk the ingredients together instead of shaking them.
Store leftover dressing in the fridge for up to a week.

Nutrition

Calories: 78kcalCarbohydrates: 4gProtein: 1gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 109mgPotassium: 121mgFiber: 1gSugar: 1gVitamin A: 151IUVitamin C: 48mgCalcium: 16mgIron: 1mg
Keyword best vegan donuts, edible flowers, healthy, healthy dinner, healthy lunch, low calorie, nasturtium, nasturtium flowers, nasturtium leaves, nasturtium recipes, nasturtium salad, summer food, summer salad
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If you're looking for more healthy summer recipe ideas, this Crispy & Herby New Potato recipe is one of Love Food Feeds most popular recipes. It tastes delicious and is a great way to introduce your kids to more healthy meals.

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