Quick and Simple Watercress Salad | World’s Healthiest Food

Simple Watercress Salad: A Nutrient-Packed Meal

Watercress (Nasturtium officinale) is a leafy green vegetable that belongs to the Brassicaceae family. It can be considered as cousin to cabbage, kale, and broccoli. Despite its delicate appearance, watercress is packed with essential nutrients and health benefits. Try this simple watercress salad recipe and let us know how it turned out.


Nutritional Benefits of Watercress:

Rich in Vitamins: Watercress is a powerhouse of vitamins, particularly vitamin K. It is the one essential for bone health and blood clotting. It also contains vitamins A and C. B vitamins like folate and vitamin B6, which are important for immune function, skin health, and metabolism are also present.

Antioxidant Content: This green leafy vegetable is loaded with antioxidants such as beta-carotene, lutein, and zeaxanthin. These compounds help protect cells from oxidative damage and may support eye health.

Mineral Content: Watercress is a good source of minerals like calcium, iron, and potassium. Calcium supports bone health. Iron is crucial for oxygen transport in the blood. Potassium helps regulate fluid balance and blood pressure.

Phytonutrients: Watercress contains glucosinolates, which are compounds associated with potential anti-cancer properties. When consumed, glucosinolates are broken down into bioactive compounds that may help protect cells from damage and reduce the risk of certain cancers.

Hydration: With a high water content, watercress contributes to hydration, making it a refreshing addition to meals, especially during hot weather.

Low in Calories: Watercress is low in calories while being nutrient-dense, making it a great choice for those looking to maintain a healthy weight.


Recipe Ingredients:

  • 2 cups fresh watercress, washed and dried
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, sliced
  • 1/4 red onion, thinly sliced
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup walnuts, toasted and chopped
  • Dressing: 2 tablespoons extra-virgin olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon Dijon mustard, salt, and pepper to taste


Simple Watercress Salad Prep:

  1. In a large bowl, combine the watercress, cherry tomatoes, cucumber slices, and red onion.
  2. In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, salt, and pepper to create the dressing.
  3. Drizzle the dressing over the salad and toss gently to coat the ingredients evenly.
  4. Sprinkle crumbled feta cheese and toasted walnuts over the salad for added flavor and texture.
  5. Serve the watercress salad immediately as a refreshing and nutritious side dish or light meal.


Feel free to customize this recipe

by adding grilled chicken, roasted beets, or other favorite ingredients. Watercress’s peppery and slightly bitter taste adds a unique dimension to salads and other dishes, making it a versatile and healthful choice in your culinary repertoire.

If you’re a Vegan – just remove the Feta Cheese.