Garden cress, known scientifically as Lepidium sativum, is a swift-growing annual herb. This plant has a long history of cultivation, with evidence suggesting its use dating back to ancient civilizations in the Middle East and Southwest Asia. Its rapid life cycle, often producing edible shoots within a couple of weeks, makes it a favored crop for continuous harvesting and indoor cultivation. The herb belongs to the Brassicaceae or mustard family.
Defining Garden Cress
Young garden cress is typically harvested as a microgreen or sprout, featuring small, simple or lobed leaves and a slender stem. When fully mature, the plant can grow up to 60 cm tall, developing more complex, deeply lobed leaves and eventually producing small white to pinkish flowers.
The herb is often referred to by common nicknames such as peppergrass, garden pepper cress, or simply “cress.” Although it shares a common name with watercress (Nasturtium officinale), garden cress is distinct because it is cultivated in soil or damp mediums, not in water. Its flavor is pungent and tangy, reminiscent of horseradish or mustard. The quick germination and growth of garden cress make it an easily accessible addition to the kitchen garden.
Nutritional Components
Garden cress is a nutrient-dense food, providing significant vitamins and minerals while remaining very low in calories. A single raw cup of the herb contains only about 16 calories, making it a highly efficient source of micronutrients. The herb is particularly rich in Vitamin K, with a 100-gram serving providing well over four times the recommended daily intake for adults. This vitamin plays a role in blood clotting and contributes to bone health.
The herb is also a considerable source of Vitamin C and Vitamin A, which are both highly concentrated in the leaves. These vitamins function as an antioxidant and support vision and immune function, respectively. Garden cress contains several important minerals, including iron, which is necessary for oxygen transport, and manganese, involved in various enzyme functions within the body. The leaves also contain glucosinolates, sulfur-containing compounds that create the plant’s characteristic sharp flavor when broken down into isothiocyanates.
Culinary Applications
The delicate structure and sharp flavor of garden cress mean it is almost exclusively used in its raw form in cooking. Heat causes the flavor to diminish quickly and the leaves to wilt, so it is best added just before serving or used as a garnish. The peppery, tangy taste of the young shoots pairs particularly well with mild, creamy foods.
Common culinary uses include:
- Mixing shoots with hard-boiled eggs and mayonnaise for a classic “cress sandwich.”
- Complementing cheese spreads, dips, and light dressings.
- Scattering over soups and stews after they have been removed from the heat.
- Blending into pestos or using as a final garnish on baked potatoes and savory tarts.
To maintain freshness, store garden cress in a damp paper towel within a sealed container in the refrigerator and use promptly.
Simple Home Cultivation
Garden cress is one of the easiest and fastest herbs to cultivate, making it an excellent choice for home gardeners. It can be grown both indoors and outdoors, often without the need for soil. For a quick microgreen harvest, seeds can simply be sprinkled onto a damp medium like kitchen paper or cotton wool. These indoor sprouts can be ready to snip with scissors just five to seven days after sowing.
When growing outdoors for a slightly larger leaf, garden cress prefers a location with full sun to partial shade and consistently moist soil. Seeds should be scattered thinly or sown in shallow rows and covered lightly with soil. Since the plant bolts, or goes to seed, quickly in hot, dry conditions, it is important to keep the soil very moist. To ensure a continuous supply of fresh leaves, new seeds should be sown every two weeks in a process known as succession planting. This method prevents a gap in the harvest and allows the gardener to enjoy the herb before it develops its stronger, more mature flavor.