Bland salads and boring garnishes are officially a thing of the past. Nasturtium microgreens bring bold flavor, vibrant color, and serious nutrition right from your windowsill.
These spicy little greens grow fast, don’t need much space, and turn even the simplest dish into something that pops with personality. Their natural kick adds a gourmet twist without the fuss, and they’re loaded with vitamin C and antioxidants that your body will thank you for.
Growing them at home is easy, satisfying, and kind of addictive. Plus, once they’re ready, you’ll have fresh greens at your fingertips for quick recipes that taste as good as they look. 🌱🌶️💚
What Are Nasturtium Microgreens?
Nasturtium microgreens are the young edible seedlings of the nasturtium plant (Tropaeolum majus), typically harvested 10 to 14 days after germination. While mature nasturtiums are known for their large, round leaves and vibrant, edible flowers, the microgreens are harvested much earlier, just after they develop their first set of true leaves.
They have a distinct peppery and mustard-like flavor, which intensifies in the stems. This unique flavor profile makes them a bold addition to salads, sandwiches, and garnishes. Their vibrant green leaves and red-tinged stems make them not only flavorful but also visually striking on the plate.
Nasturtium microgreens are different from sprouts in that they are grown in soil or a growing medium and exposed to light, allowing them to photosynthesize. They’re also more nutrient-dense per gram compared to their mature counterparts, as they pack a concentrated burst of essential vitamins, minerals, and antioxidants in a small volume of plant tissue.
Several popular varieties can be grown as microgreens. These include:
- Empress of India, known for deep crimson flowers and blue-green leaves
- Jewel Mix, which produces a variety of flower colors
- Alaska, which has variegated leaves and orange/yellow blooms
Their culinary use is not limited to greens; even the flowers and seeds are edible, with seeds being used to make poor man’s capers due to their caper-like taste when pickled.
Health Benefits of Nasturtium Microgreens
Nasturtium microgreens offer a powerful health profile, delivering an impressive range of nutrients and bioactive compounds in small portions. These benefits are backed by both traditional usage and emerging scientific data.
One of their standout nutrients is Vitamin C. Fresh nasturtium leaves are reported to contain up to 130 mg of Vitamin C per 100g, which is even more than many citrus fruits. This high concentration makes them effective in boosting immune function, fighting off colds, and aiding in collagen production for healthy skin and joints.
In addition to Vitamin C, nasturtium microgreens are rich in iron. This is a traditional use supported by gardeners and foragers who have long consumed nasturtium leaves to combat fatigue and support blood health. Iron is essential for red blood cell production and oxygen transport in the body.
Another critical compound found in nasturtiums is glucotropaeolin, a sulfur-containing compound also found in cruciferous vegetables like mustard and arugula. When chewed or chopped, glucotropaeolin breaks down into benzyl isothiocyanate, which has been shown to exhibit antimicrobial and anti-inflammatory properties.
The microgreens also contain lutein and zeaxanthin, two carotenoids essential for eye health. According to comparisons made using edible flowers, it was found that a half-cup of yellow nasturtium petals contains a similar amount of lutein as a standard eye supplement, suggesting microgreens could support long-term vision health naturally.
Nasturtiums are also believed to support respiratory health, with their spicy compounds acting as natural expectorants and decongestants. Traditionally, leaves were consumed to ease coughs, sore throats, and congestion, a practice supported by their antimicrobial activity.
Lastly, they offer antioxidant benefits, helping reduce oxidative stress and support cellular detoxification. Their peppery compounds stimulate digestion and may support the liver’s natural cleansing processes.
Equipment & Supplies Needed
Growing nasturtium microgreens at home requires only a few affordable tools, most of which are reusable, making this a sustainable gardening practice. The setup is similar to other microgreens but with slight modifications due to nasturtium’s larger seeds and slower germination.
You will need a three-tray system:
- One solid bottom tray to catch water and provide a clean growing surface
- One mesh or slotted tray to hold the soil or medium and allow for drainage
- One dome tray or cover to maintain humidity during germination
For growing medium, coconut coir or organic potting soil works best. Nasturtium seeds benefit from good aeration and moisture retention, which coco coir provides effectively.
A spray bottle or fine mister is essential during the early growth stage. Since the seeds and shoots are delicate, overhead watering should be avoided in favor of misting or bottom watering to prevent fungal growth.
A digital kitchen scale helps measure the exact seeding rate. Based on practical trials, about 22 grams of nasturtium seed is ideal for a 10×10 growing tray, giving optimal density without overcrowding.
Finally, a full-spectrum grow light is useful, especially if you’re growing indoors or in low-light areas. Nasturtium microgreens require strong light after germination to develop their signature color and sturdy stems.
Step-by-Step Guide: How to Grow Nasturtium Microgreens
Preparing the Trays
Start by filling your slotted growing tray with about 1 to 1.5 inches of moistened coconut coir or organic potting soil. Gently press the soil to even it out but do not compact it tightly. The goal is to provide a breathable medium where the seeds can rest and absorb moisture evenly.
Mist the soil thoroughly with water using a spray bottle. It should feel damp but not soaking wet.
Sowing the Seeds
Unlike many microgreens, nasturtium seeds do not need to be soaked before planting. Soaking can actually damage the fragile sprouts. Instead, evenly distribute around 22 grams of dry seeds across a 10×10 tray.
The seeds are relatively large and round. Gently press them into the soil using your hand. Lightly cover them with a thin layer of moist soil or coir—just enough to obscure them. Avoid pushing them too deep.
Germination
Cover the tray with a dome lid to retain moisture and warmth. Unlike other microgreens, nasturtiums do not require a weight on top. Their large seed size and natural toughness allow them to root without pressure.
Keep the trays in a dark, warm place around 70°F (21°C). Mist the seeds twice daily to keep them consistently moist. You will notice sprouting starting around Day 4 or 5. Sprouts are typically thick and fleshy with visible root hairs.
Growing Under Light
Once the seeds have visibly sprouted and small stems emerge, usually around Day 6 to 7, move the tray under a grow light or into indirect sunlight. This ensures the seedlings turn a healthy green and avoid legginess.
At this stage, switch to bottom watering. Pour water into the bottom tray and let the soil absorb it from below. This prevents overwatering and minimizes risk of mold, especially since nasturtiums can be sensitive to excess moisture.
Continue growing the microgreens until Day 10 to 14, when they reach about 2 to 4 inches tall and have developed their first true leaves. This is the ideal harvest window for best flavor and nutrition.
Harvesting Tips
To harvest, use sharp scissors or a clean knife to cut the stems just above the soil line. Harvest when the plants are dry, preferably in the morning or 12 hours after the last watering.
Avoid washing unless necessary, as wet microgreens deteriorate faster. Instead, store them in an airtight container lined with a dry paper towel. Properly harvested and stored nasturtium microgreens can stay fresh in the refrigerator for 5 to 7 days.
Common Problems & Growing Tips
Growing nasturtium microgreens is generally easy, but a few specific challenges may arise.
Slow germination is completely normal. Compared to other microgreens like radish or broccoli, nasturtium takes longer to sprout—usually 4 to 6 days. Patience is key.
Uneven germination can be caused by inconsistent moisture. Be sure to mist twice daily and maintain high humidity under the dome until all seeds sprout.
Fungal or mold issues may occur if overwatering or poor air circulation is present. Prevent this by bottom watering after germination and ensuring your trays have ventilation. Use a small fan nearby if needed.
Stretchy or leggy stems result from moving the tray to light too soon. Let the seedlings grow slightly taller under the dome before exposing them to light, which encourages thicker, straighter stems.
To ensure even growth, rotate the trays daily under the grow light. This helps plants grow uniformly and prevents leaning.
Great! Here’s a comprehensive, expanded version of the Recipes section (Section 7) from the outline. These recipes are inspired by practical usage and flavor combinations demonstrated in your provided material and are written in a way that’s both accessible and detailed for anyone, from novice gardeners to culinary explorers.
Delicious Nasturtium Microgreens Recipes
Nasturtium microgreens have a signature flavor that’s spicy, tangy, and a bit peppery—somewhere between watercress, arugula, and radish. But they’re not just about the bite; they add a burst of color, a nutritious boost, and a gourmet touch to both everyday and fancy meals.
Below are three easy yet impressive recipes that highlight how you can integrate these beautiful microgreens into your meals:
1. Nasturtium Butter (Flavored Compound Butter)
From toast to grilled meats, this microgreen-infused butter adds color, nutrition, and a nutty-peppery zing.
Ingredients:
- 100 grams (about ½ cup) of real unsalted butter, softened
- A handful of fresh nasturtium microgreens and flowers (about ¼ cup loosely packed)
- Optional: a pinch of sea salt
- Optional: zest of ½ a lemon (for brightness)
Instructions:
- Roughly chop the nasturtium microgreens and flowers. You can include the stems, especially if you like a mustardy kick.
- In a mixing bowl, add the softened butter.
- Toss in the microgreens, lemon zest, and sea salt.
- Using a spoon or spatula, mix vigorously until everything is fully incorporated. The microgreens should appear as jewel-like flecks throughout.
- Transfer the butter to ramekins or shape into a log using parchment paper.
- Chill in the refrigerator for at least 1 hour before serving.
Serving Suggestions:
- Spread on warm toast or sourdough
- Melt over roasted vegetables
- Dot on grilled fish or steak
- Use in mashed potatoes for a peppery upgrade
Nutritional Note:
This butter becomes a quick remedy for cold and flu season—thanks to the Vitamin C and iron from nasturtiums, combined with the healthy fats in butter that support nutrient absorption.
2. Cream Cheese–Stuffed Nasturtium Flowers
A visually stunning appetizer that’s easy to prepare but looks like it came from a fine dining menu.
Ingredients:
- ½ cup plain cream cheese (room temperature)
- 1 garlic clove, minced
- 1 tablespoon finely chopped chives
- Zest of ½ lemon
- Pinch of salt and freshly ground pepper
- 10–12 fresh nasturtium flowers (rinsed and patted dry)
- Optional: a few chopped nasturtium microgreens for garnish and added zing
Instructions:
- In a bowl, combine the cream cheese, garlic, lemon zest, salt, pepper, and chives. Mix until smooth and well-blended.
- Use a teaspoon to scoop the mixture and gently stuff each nasturtium flower with a small ball of filling.
- Lightly press the petals around the filling to close the flower—nature’s edible glue will keep it sealed.
- Arrange on a chilled platter and garnish with chopped microgreens or edible petals.
Flavor Profile:
- The creaminess of the cheese balances the floral, spicy note of the nasturtium.
- The lemon zest adds brightness, and the garlic gives a savory kick.
Use Case:
Perfect for:
- Garden brunches
- Afternoon tea snacks
- Wedding or picnic platters
3. Nasturtium Microgreen Salad with Citrus Vinaigrette
This salad showcases the full flavor of the microgreens, balancing their spice with sweet and citrusy components.
Ingredients:
- 1 cup fresh nasturtium microgreens
- ½ cup mixed greens (like baby spinach or arugula)
- 1 small cucumber, thinly sliced
- 1 orange, segmented or chopped
- 1 tablespoon sunflower seeds or crushed walnuts
- Optional: a few nasturtium petals for garnish
For the vinaigrette:
- 2 tablespoons olive oil
- 1 tablespoon orange juice or lemon juice
- 1 teaspoon honey
- Salt and pepper to taste
Instructions:
- In a small bowl, whisk together the vinaigrette ingredients until emulsified.
- In a larger salad bowl, combine microgreens, greens, cucumber, and orange segments.
- Drizzle the dressing and toss gently.
- Sprinkle sunflower seeds and garnish with petals or extra microgreens.
Nutritional Bonus:
This salad is rich in Vitamin C (from the orange and microgreens), healthy fats (olive oil), and fiber. It’s both refreshing and supports immunity and digestion.
✳️ Pro Tips for Cooking with Nasturtium Microgreens:
- Use raw for maximum nutrition. Heat can degrade Vitamin C, so use microgreens as a garnish or mix them in just before serving.
- Mix with milder greens if the flavor is too spicy.
- Pair with citrus, soft cheeses, and root vegetables for flavor balance.
- Try pickling nasturtium seeds (green and unripe) to create your own “poor man’s capers.”