Studies have shown that Nasturtiums (Tropaeolum majus) contain high levels of iron, calcium, and antioxidants, making them valuable to a healthy diet.1 These hardy annuals are incredibly easy to grow, even for novice gardeners.
From leaf to flower to seed pod, every part of the nasturtium is edible and offers exciting new flavors and textures to explore in the kitchen.
Here are the benefits and joys of growing and eating this flower.
A Nutrient-Dense Superfood in Your Backyard
Nasturtiums are not just a pretty face in the garden but also packed with essential nutrients. The leaves, flowers, and seed pods are all rich in vitamin C, which helps boost the immune system and promotes healthy skin. (ref)
Incorporating nasturtiums into your meals is an easy way to add a nutritional punch to your plate.
The peppery leaves can be tossed into salads, the vibrant flowers garnish soups and stir-fries, and the pickled seed pods add a caper-like flavor to dishes.
With so many ways to enjoy them, nasturtiums are a versatile and delicious superfood you can grow in your backyard.
Effortless Gardening: Growing Nasturtiums from Seed
One of the best things about nasturtiums is how easily they grow, even for those with limited gardening experience.
To grow your nasturtium superfood garden:
- Choose a sunny spot and prepare the soil with some compost.
- Direct sow seeds 1/2 inch deep and a few inches apart after the last spring frost. Soaking the seeds overnight before sowing can speed up germination.
- Water regularly, especially while the plants are getting established. Mulch to retain moisture and suppress weeds.
- Once the plants are several inches tall, harvest the edible leaves, flowers, and seed pods. Frequent harvesting will encourage more growth.
Versatile & Delicious: Enjoying Every Part of the Nasturtium Plant
Every part of the nasturtium plant, from leaf to flower to seed pod, is edible and offers a unique flavor and texture.
The leaves have a peppery taste similar to watercress and can be used fresh in salads, sandwiches, or garnish. The vibrant flowers, ranging from yellow to orange to red, add a splash of color and a slightly sweet, spicy flavor to dishes.
Even the immature seed pods are edible and can be pickled to create a caper-like condiment.
Nasturtiums allow you to get creative in the kitchen, incorporating their various parts into sweet and savory recipes.
Whether tossing the flowers into a salad, stirring the leaves into a pesto, or using the pickled seed pods to top a pizza, nasturtiums offer endless culinary possibilities.
Companion Planting: Nasturtiums as Natural Pest Control
Nasturtiums are not only a nutritious and delicious addition to your garden but also excellent companion plants.
Nasturtiums can help repel common garden pests like aphids and whiteflies when planted alongside vegetables. They act as a trap crop, attracting these pests away from your other plants. (ref)
By incorporating nasturtiums into your garden plan, you can create a natural pest control system that reduces the need for harmful chemicals.
This benefits your plants and helps maintain a healthy ecosystem in your garden.
Plus, you can enjoy the bonus of having a beautiful and edible flower growing alongside your veggies.
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Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.