Watercress

What Is Watercress?

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

It has a distinctly peppery, sharp taste; this comes from the same family of compounds found in mustard and radish. In Turkey it is often confused with "tere" (garden cress) but is a different plant.

Nutritional Values of Watercress

Watercress is a very low-calorie green with an extremely high nutrient density; 100 grams contains about 11 kcal of energy. 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 C content, watercress stands out among the greens that are part of a balanced diet. Various studies on the plant compounds it contains are ongoing; these findings have not yet turned into a general health recommendation.

This information is general; watercress is a food, not a substitute for medical treatment. Those on blood thinners are advised to consult a specialist about intake amounts due to its high vitamin K content.

How to Choose Watercress?

Fresh watercress is vivid dark green with firm leaves; yellowed or wilted leaves should be avoided.

• Leaves should look glossy and moist; dried, shriveled leaves are stale.
• Stems should be firm and crisp, not drooping.
• The bunch should give off a fresh, slightly moist smell; a musty smell is a sign of spoilage.

How to Store Watercress?

Watercress keeps fresh in the refrigerator for 2-3 days when wrapped in a damp paper towel and put in a bag. Short-term freshness can also be maintained by standing the stems in a cup of water.

Using Watercress in the Kitchen

Watercress is generally consumed raw; cooking greatly reduces its sharp, peppery aroma. It is used in salads, sandwiches, and garnishes as a vivid color and flavor element.

How to Make Watercress Salad?

Washed and dried watercress is lightly tossed with lemon juice and olive oil; it can be enriched with cheese or toasted nuts.

Watercress in Soup

Briefly boiled and blended, watercress turns into a light, aromatic soup; using it together with potato makes the consistency thicker.

Which Recipes Use Watercress?

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

Frequently Asked Questions

What is watercress good for?

Watercress is rich in vitamin K, vitamin C, and calcium, standing out among the greens that are part of a balanced diet. It is a food; it carries no claim of curing any disease.

Are watercress and garden cress the same plant?

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

Is watercress better raw or cooked?

Watercress is generally consumed raw; cooking reduces its sharp taste and can lead to the loss of some vitamins. Brief light boiling is only preferred in recipes like soup.

Where does watercress's sharp, peppery taste come from?

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

How is watercress washed?

Watercress should be rinsed several times in plenty of water to clean the sand and soil that collects among its stems, then drained and dried.