Watercress

What Is Watercress?

Watercress (Nasturtium officinale) is a leafy green in the mustard family that grows along streams and in aquatic environments. Its small, round-leaved stems are eaten both raw and lightly cooked.

It has a distinctive, sharp, peppery taste; this comes from the same family of compounds found in mustard and radishes. Although it is often confused with garden cress in Türkiye, it is a different plant.

Watercress Nutrition Facts

Watercress is a very low-calorie leafy green with exceptionally high nutrient density; 100 g provides about 11 kcal. It is rich in vitamin K and vitamin C, and also provides calcium and vitamin A.

What Are the Benefits of Watercress?

With its high vitamin K and vitamin C content, watercress is one of the leafy greens that can be part of a balanced diet. Research on its plant compounds is ongoing; these findings have not yet led to general health recommendations.

This is general information; watercress is a food, not a medical treatment. People taking blood thinners are advised to consult a qualified professional about how much to consume because of its high vitamin K content.

How to Choose Watercress

Fresh watercress has lively, dark green, firm leaves; avoid leaves that are yellowed or wilted.

• The leaves should look bright and moist; dried, shriveled leaves are stale.
• The stems should be firm and crisp, not limp.
• The bunch should have a fresh, slightly moist smell; a musty smell is a sign of spoilage.

How to Store Watercress

Wrapped in a damp paper towel and kept in a bag in the refrigerator, watercress stays fresh for 2–3 days. Submerging the stems in a glass of water can also help keep it fresh for a short time.

Using Watercress in Cooking

Watercress is usually eaten raw; cooking greatly reduces its sharp, peppery aroma. It is used in salads, sandwiches, and garnishes to add a fresh color and flavor.

How to Make Watercress Salad

Lightly toss washed and dried watercress with lemon juice and olive oil; it can be enhanced with cheese or toasted nuts.

Watercress in Soup

Briefly boil watercress and blend it into a light, aromatic soup; using it with potatoes makes the soup thicker.

What Recipes Use Watercress?

Watercress salad, watercress soup, sandwich garnish, and smoothie blends are its most common uses. It is also finely chopped and added to yogurt-based appetizers.

Frequently Asked Questions

What is watercress good for?

Watercress is rich in vitamin K, vitamin C, and calcium, and is one of the leafy greens that can be part of a balanced diet. It is a food and does not claim to cure any disease.

Are watercress and garden cress the same plant?

No. Watercress is a separate species that grows in aquatic environments, while garden cress is a different plant that grows in soil; although both belong to the mustard family, their taste and appearance differ.

Is watercress better raw or cooked?

Watercress is usually eaten raw; cooking reduces its sharp taste and can lead to the loss of some vitamins. Brief, gentle boiling is used only in recipes such as soup.

Where does watercress’s bitter, sharp taste come from?

This taste comes from glucosinolate compounds common in the mustard family; the same compounds are also found in mustard and radishes.

How should watercress be washed?

To remove sand and soil caught between the stems, swish watercress several times in plenty of water, then drain and pat it dry.