Nasturtium
Nasturtium is a vibrant edible flower and leafy herb prized in modern and classical cuisine for its peppery flavor and striking appearance. Both the flowers, leaves, and seed pods are entirely edible and add distinctive pungency and visual appeal to dishes. This plant has been cultivated since the 16th century and bridges ornamental gardening with culinary practice, making it increasingly popular in fine dining and home cooking.
Flavor Profile
Sharp, spicy bite reminiscent of watercress and radish with a warming finish
Delicate floral sweetness in petals, more pronounced than in leaves
Fresh, green, grassy undertones with a subtle mineral quality
Spicy mustard notes intensify in mature leaves and seed pods
Seasonality
Summer to early fall
Late spring through first frost
Best Months
Culinary Uses
Available Forms
Key Techniques
- Raw in salads
- As garnish after cooking
- Pickling seed pods
- Infusing into vinegars and oils
- Blending into herb butters and pestos
- Incorporating into salad dressings
- Steeping for teas
- Crystallizing flowers with egg white and sugar
- Puréeing leaves into sauces
Classic Dishes
Flavor Pairings
Perfect Pairings
Both share peppery, pungent characteristics; combined intensity creates sophisticated salad base
Creamy textures soften spicy bite while rich dairy balances herbaceous quality
Acidic citrus brightens peppery notes and prevents heaviness; both bring fresh, clean qualities
Creamy textures soften spicy bite while rich dairy balances herbaceous quality
Acidic citrus brightens peppery notes and prevents heaviness; both bring fresh, clean qualities
Good Pairings
Nasturtium's peppery, slightly spicy flavor complements the fruity, rich notes of olive oil, creating a balanced and vibrant combination. The delicate floral undertones of nasturtium flowers are enhanced by quality olive oil's complexity, making them a sophisticated pairing in contemporary cuisine.
Nasturtium's peppery, slightly spicy notes complement beet's earthy sweetness, creating a balanced flavor profile with appealing contrast. Both ingredients share a vibrant visual aesthetic and work well in fresh applications where their individual characteristics can shine.
Nutty richness balances spicy bite; adds textural interest to salads
Sweet undertones complement peppery heat and floral quality of flowers
Earthy sweetness provides contrast to peppery nasturtium; visually striking combination
Storage & Handling
Method
Refrigerate in paper towel-lined container or loose in vegetable drawer
Duration
5-7 days for leaves; 3-5 days for flowers
Pro Tips
- Do not wash until just before use to prevent bruising and mold
- Store flowers separately from leaves to prevent cross-contamination
- Place damp paper towel at bottom of container to maintain humidity
- Keep away from ethylene-producing fruits like apples and bananas
Origin & Heritage
History
Nasturtium is native to the mountainous regions of South America, where indigenous peoples cultivated it for centuries. Spanish conquistadors introduced it to Europe in the 16th century, where it quickly became fashionable in ornamental and kitchen gardens. By the 17th century, it had spread throughout Europe and eventually worldwide, becoming a staple of Victorian and Edwardian kitchen gardens.
Cultural Significance
In European cuisine, particularly British and French traditions, nasturtium became associated with refined, decorative cooking and was featured in elaborate Victorian meals. The plant holds cultural significance in South American cuisines where it appears in traditional preparations, and today it represents the farm-to-table and edible flower movements in contemporary gastronomy.
The Science
Understanding the key chemical compounds helps explain why nasturtium pairs well with certain ingredients.
Sulfur-containing compounds responsible for peppery, mustard-like flavor and pungency; release isothiocyanates when plant cells are damaged, similar to wasabi and horseradish
Specific glucosinolate creating spicy bite characteristic; increases in intensity as plant matures and in seed pods
Carotenoid antioxidants giving flowers their vibrant orange, red, and yellow colors; support eye health and reduce inflammation
Water-soluble pigments in red and deep orange varieties providing antioxidant properties and contributing to color intensity
Terpene compound providing subtle citrus, fresh quality to aroma and subtle flavor backdrop
Monoterpene contributing herbal, grassy undertones and subtle earthiness to overall flavor profile
Quick Tips
TL;DR for Nasturtium
Best For
Nasturtium Salad with Pickled Pod Capers, Salade aux Fleurs
Top Pairing
Watercress
Pro Tip
Raw in salads
Storage
5-7 days for leaves; 3-5 days for flowers fresh · 3-4 months frozen
Nutrition
Per 100g
Health Benefits
- High in antioxidants including lutein and zeaxanthin, supporting eye health and reducing oxidative stress
- Contains glucosinolates, compounds with potential anti-cancer properties similar to cruciferous vegetables
- Natural antimicrobial and antibacterial properties historically used in traditional medicine for wound healing
- Rich in vitamin C and K, supporting immune function and bone health
Buying Guide
Price Range: $$$
Look For
- Vibrant, saturated flower colors with no browning or translucent spots
- Crisp leaves without wilting, yellowing, or edge damage
- Pleasant peppery aroma when gently crushed
- Petals tightly attached to flower base with no wilting or papery texture
Avoid
- Wilted, translucent, or slimy petals indicating decay or age
- Brown spots, yellowing leaves, or visible mold
- Mushy stems or rotten smell
- Flowers with missing petals or heavily bruised appearance
Where to Find
- Farmers markets during growing season (peak in summer), Specialty grocery stores with extensive herb and produce sections, High-end restaurants' supplier lists and culinary supply shops, Local farms and CSA programs offering edible flowers, Some Whole Foods and gourmet markets year-round, Seed catalogs for growing your own (easiest and most economical option)
Did You Know?
- 1.Nasturtium's common name 'Indian cress' is misleading—it's actually from South America, not India; the name arose from early European confusion about New World plant origins
- 2.The seed pods can be pickled fresh and were historically used as a caper substitute by European cooks, especially when capers were expensive or unavailable
- 3.All parts of the nasturtium plant are edible and peppery, from flowers and leaves to stems and immature seed pods, making it one of the most completely edible plants
- 4.During the Victorian era, nasturtiums were so popular in ornamental gardens that many people forgot they were actually edible, leading to its near-complete culinary disappearance until the farm-to-table movement revived interest
- 5.The plant naturally produces compounds that repel aphids and other insects, making it a companion plant in gardens; this same property gives it its distinctive peppery flavor that insects find unpalatable
Plating Guidance
Explore all techniques →Vessel
Small plates or as garnish on other dishes
Color Palette
Green accent against proteins and starches
Arrangements
Garnish Ideas