Nasturtium Salad

Light up your summer table with this vibrant and flavorful salad! Nasturtiums add a delightful peppery kick that perfectly complements the sweetness of the yellow pepper and the juicy crunch of the cucumber. These edible flowers aren’t just beautiful, they bring a burst of summery color to your plate.

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: A Nutritional Powerhouse

Beyond their vibrant colors and delightful peppery flavor, nasturtiums are a surprising source of essential nutrients. All parts of the plant are edible, from the leaves and flowers to even the seeds! Nasturtiums are particularly rich in vitamin C, a key component for a healthy immune system. They also boast vitamins B1, B2, and B3, which contribute to energy production and cell function. Additionally, nasturtiums provide essential minerals like iron, calcium, and manganese, important for maintaining strong bones and overall well-being. While some studies suggest nasturtiums may help fight infections, more research is needed in this area.

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.

How to pronounce nasturtium?

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

Are Nasturtiums Perennial?

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 perennial in US zones 9-11, so they only survive in the warmest States.

How to Store Nasturtiums

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.