Nasturtiums (Tropaeolum majus) are common garden plants celebrated for their vibrant, trumpet-shaped flowers and lily-pad-like foliage. Nasturtiums are entirely edible, and every part of the plant—from the flowers and leaves to the immature seed pods—can be safely incorporated into meals.
The Edible Components and Flavor Profile
The entire nasturtium plant offers a distinctive flavor profile, which comes from the presence of mustard oil, similar to that found in watercress. The flavor is often described as peppery, pungent, or spicy, with a bright, clean finish. This heat is derived from glucosinolates, which release their sharp flavor when the plant tissue is chewed, unlike the capsaicin found in chili peppers.
The most visually striking edible part is the flower, which can range in color from pale yellow to deep crimson and offers a subtly sweet, yet spicy, taste. The leaves are the most intensely flavored component, providing a distinct peppery tang reminiscent of watercress or radishes. Immature, green seed pods, which grow in clusters of three, are the spiciest part of the plant, containing the highest concentration of the aromatic oil.
Culinary Uses and Preparation
The versatility of nasturtiums allows them to be used in numerous ways in the kitchen. The bright, colorful flowers are perfect for sprinkling over salads or savory appetizers to add visual appeal and a gentle, peppery bite. Due to their delicate nature, flowers should be added at the last moment to prevent wilting.
The leaves, which are rich in Vitamin C, can be used as a replacement for or addition to other leafy greens in salads. They can also be blended into a vibrant, peppery pesto, substituting for traditional basil, or chopped finely and mixed into compound butters for spreading or serving with grilled fish. Larger, mature leaves can even be used as wraps or stuffed, similar to grape leaves.
The immature, green seed pods are commonly pickled in vinegar and brine to create a savory, caper-like condiment known as “nasturtium capers.” The pickling process softens their intense heat and preserves them for long-term use in dishes like pasta or chicken piccata. For all uses, a simple and thorough washing is the only preparation needed before consumption.
Safety and Identification Considerations
Before consuming any part of the nasturtium plant, proper identification is paramount. The most important safety consideration is ensuring the plant has been grown without chemical pesticides, herbicides, or other non-organic treatments. Nasturtiums often act as a trap crop for garden pests like aphids, meaning the leaves may accumulate insects and their waste.
For this reason, only plants grown in a controlled, organic environment should be eaten, and never those sourced from garden centers unless explicitly labeled as food-grade. A thorough inspection and washing of the leaves and flowers are necessary to remove any lingering soil or insects. While generally safe, the plant contains oxalic acid, so individuals prone to kidney stones should consume it in moderation, as with other oxalate-rich foods like spinach or kale.