Imagine a food that contains as much protein as beef, more vitamin C than a kiwi, an iron content comparable to spinach, and a nutritional density that puts many trendy superfoods to shame. You’re probably thinking of an exotic or prohibitively expensive ingredient? Think again. This vegetable really does exist, it grows in our latitudes, and yet it has disappeared from most of our plates: watercress.
Watercress, the little nutritional powerhouse
Watercress (or Nasturtium officinale, for botany enthusiasts) is often relegated to the role of a simple side dish. And yet, behind its fragile stem and tender leaves, it hides an unsuspected nutritional powerhouse. According to data from the highly reputable Centers for Disease Control and Prevention (CDC), it tops the list of foods richest in micronutrients, far surpassing kale or spinach. In short? Gram for gram, it’s a veritable powerhouse of vitamins, minerals, and antioxidants. Plant-based protein… but with a powerful kick. We often associate protein with red meat, eggs, or dairy products. But what if we told you that watercress contains nearly 2.3 grams of protein per 100 grams? It’s certainly not the same density as a steak, but for a green plant, it’s a remarkable achievement. Especially since these plant-based proteins come with a cocktail of essential amino acids that the body can’t produce on its own. It’s therefore ideal for boosting your protein intake without overindulging in meat. Vegetarians—and even flexitarians mindful of their balance—would greatly benefit from making it a staple in their kitchens.
A concentrated source of vitamins and minerals.
Watercress is richer in vitamin C than kiwi (69 mg per 100 g compared to approximately 59 mg for kiwi). It also contains vitamin A, vitamin K in impressive quantities (more than 250% of the recommended daily intake in just 100 g!), calcium, iron, magnesium… In short, it’s a bit like our grandmothers’ natural multivitamin.
Add to that its antioxidant, detoxifying, and even digestive properties, and it’s easy to see why it was once cultivated in monasteries and prescribed for fatigue or during convalescence.
Why has watercress been forgotten? Quite frankly, it’s a mystery. Perhaps because of its somewhat old-fashioned image? Or because it’s a bit more delicate and perishable than other leafy greens. Yet, it’s easy to cook (raw in salads, soups, green smoothies…), grows quickly, and can even be cultivated at home with a little fresh water and light.
And, between us, watercress has that slightly peppery taste that instantly livens up a bland dish. A touch old-fashioned, perhaps, but incredibly effective.
How to incorporate it into your daily diet
Here are a few simple and tasty ideas to (re)discover this forgotten vegetable:
In a salad
: pair it with citrus fruits, walnuts, and a touch of goat cheese.
In a creamy soup
- : blended with potatoes and a drizzle of cream. In a pesto
- : replace the basil with watercress for an original and tangy version. In a green smoothie
- : to start the day with a real boost.
- And for the more adventurous: as a base for an omelet, in a quiche, or even stir-fried in a wok with a little garlic and sesame. A nutritional treasure at your fingertips Watercress is every bit as good as superfoods from the far reaches of the world. Low in calories, packed with all the essential nutrients, and above all, readily available, it definitely deserves a top spot on our shopping list. Just a small handful is enough to make a difference, both in terms of taste and our health. So, shall we put it back on the menu this week?
