Watercress: An unsung hero of nutrition and taste

Watercress, a humble yet extraordinary vegetable, holds not only a rich history but also an abundance of nutritional and culinary benefits. Its value is not only evident in the UK, where 100 grams of watercress micro herb can be purchased online for £5.50, approximately Rs 900, and regular watercress costs £6.95, equivalent to Rs 1171. These microgreens have made their way into salads, garnishing seafood, and adding a sharp bite to sandwiches. Additionally, micro cress water can enhance soups, sauces like pesto, pasta dishes, and even roasted meats. Meanwhile, traditional watercress is a staple in salads, pasta dishes, casseroles, and sauces.

One might assume that watercress holds tremendous value as an herb. However, there’s more to the story. Watercress is not any herb. It doesn’t hold any special place in Nepali cuisine. It’s a neglected vegetable as it is grown everywhere in Nepal from 60 to 2000 meters from the sea level. 

It’s known as sim saag, khole saag, sim rayo, or kanchhi saag. For too long, this unassuming leafy green has been overlooked, but now it’s finally receiving the recognition it deserves. Watercress is a nutritional powerhouse, loaded with essential vitamins A, C, and K, as well as calcium and iron, making it a truly valuable addition to any diet. Its arsenal of antioxidants effectively fights free radicals, boosts immunity, and helps reduce inflammation, making it an exceptional choice for promoting overall well-being. It’s time to discover the transformative power of watercress. Your body will thank you.

Growing up, my mother used to refer to watercress as ‘hilesaag,’ which translates to ‘muddy spinach.’ We often found this wonderful green in neglected areas around our house. Different communities in Nepal have their own names for it. Watercress is found growing wild in Nepal, and some people even indulge in foraging to gather this nutritious gem.

This rapidly growing aquatic or semi aquatic perennial plant has been tantalizing taste buds for centuries, thanks to its fiery flavor profile.Often found in muddy areas and near water sources like streams, rivers, and ponds, watercress has been an integral part of Nepali cuisine for generations. It has quietly contributed to the health and well-being of the Nepali people, despite remaining relatively unknown to many.

But what truly sets watercress apart from the rest is its exceptional nutritional profile. This humble herb is a treasure trove of vital nutrients, boasting more vitamin C than oranges, more calcium than milk, more iron than spinach, and more folate than bananas—all packed into a remarkably low-calorie package. This makes watercress an excellent addition to any diet, especially for those looking to bolster their immune system, improve bone health, and guard against chronic diseases.

Studies have also shown that watercress is abundant in antioxidants, which play a crucial role in reducing the risk of heart disease and certain types of cancer. Embracing the rejuvenating powers of watercress can indeed be a life-changing choice for one’s health journey.

The culinary possibilities of watercress are just as abundant as its health benefits. This versatile herb adds a spicy kick to soups and smoothies, complements cheese dishes and sandwiches, and makes a refreshing summer salad a pure delight with its succulent leaves.

Watercress is a versatile and nutritious leafy green that can be enjoyed in various ways. Its peppery taste makes it a delightful addition to salads, either on its own or mixed with other greens, providing a refreshing and nutritious dish. Additionally, watercress can be used to create flavorful soups, whether blended into a creamy concoction or added to vegetable-based soups for added taste and nutrition.

Furthermore, its unique flavor pairs exceptionally well with fish stews, enhancing the overall taste and nutritional value of the dish. Along with its delightful taste, watercress is rich in vitamins, minerals, and antioxidants, making it a valuable addition to any diet and offering a wide range of health benefits.

Traditionally, watercress was cultivated in waterlogged areas or streams. However, the ingenious gardeners of Nepal have discovered a more accessible way to grow this delightful green—in plastic plant pots. This simple method has made it possible for families to grow watercress at home, expanding its reach far beyond the water’s edge.

While watercress has been a hidden gem in Nepal, there is an exciting opportunity for the country to harness its potential and introduce it to the global market. With the increasing global interest in health-conscious foods, watercress could become a sought-after crop in Middle Eastern and European markets.

With the rising interest in health-conscious foods worldwide, watercress can become a sought-after crop in international markets. By establishing watercress farms and increasing its production, Nepal can export this nutritious gem to other countries, generating revenue and boosting the country’s export sector. Such a venture would not only boost the Nepali economy but also strengthen its agricultural sector, providing new avenues for prosperity and growth.

However, cultivating, harvesting, and processing watercress require a skilled labor force. Expanding watercress farming can create employment opportunities for rural communities, particularly in areas where agriculture is the primary source of livelihood. This, in turn, can help reduce rural-urban migration and alleviate poverty. Apart from fresh watercress, there is an opportunity to create value-added products such as dried watercress powder, watercress-based sauces, or watercress-infused oils. These products can fetch higher prices in both domestic and international markets, further contributing to economic growth.

Encouraging Nepalis to embrace this nutritious saag becomes even more important when considering that watercress is pesticide and chemical-free. Consuming it not only promotes good health but also supports sustainable and eco-friendly practices. So, the next time you take a leisurely stroll along a serene riverbank or spot a floating and creeping plant with its lush oval-shaped leaflets, take a moment to appreciate the unsung hero of nutrition and taste.

The author is a UK-based R&D chef