Nasturtiums have taken over our raised beds!
Permaculture and urban farming experts share a few secrets about this amazing plant. A member of the family genus called Tropaeolaceae, and technically an herb, this powerhouse really packs a punch. It’s a magnet for beneficial insects and pollinators, an insect confuser, a desirable companion plant, and a low-maintenance ground cover. Oh. One more thing. It’s edible! And mighty tasty if I do say so myself.
The flowers attract butterflies, bees, and other pollinators. The leaves act as a “trap crop”, attracting aphids and cabbage worms. And because aphids flock to nasturtiums, other beneficial predator insects like ladybugs, parasitic wasps, and green lacewings are always nearby feeding off their prey. For this reason, they make a good companion to brassicas, cabbage and cucurbits.
Nasturtiums are highly nutritional, containing vitamin C, potassium, calcium, iron, iodine, phosphate, and iron. They are known for their medicinal properties and are claimed to have antibacterial, anti-fungal, and antiseptic properties. Natural healers have used nasturtium to treat urinary, respiratory, and digestive disturbances.
Every part of the plant is edible. The mild-tasting flowers make an exquisite garnish. We like to adorn salads and pizzas with these bright yellow and orange beauties. The stems and leaves have a spicy, peppery kick to them. They give salads and other dishes a little zing. You can infuse vinegar, make pesto, and steep tea with this herb. The ideas and uses are endless!
This year we decided to plant a few nasturtiums at the end of our raised beds as companion plants. It’s only the middle of July and they’re so overgrown, they were beginning to crowd out the shishito peppers and carrots. It seemed like a good time to harvest and try some new recipes. Today we made some nasturtium chips and some mini nasturtium quiches.
For the chips, choose thick, smaller leaves. Line a tray with parchment paper. Toss or spray with oil. I sprayed both sides and then sprinkled them with some Maldon Salt. This salt has a nice flaky texture. I baked them at 200 degrees for about 10 minutes, then gently flipped the leaves over and baked a few more minutes until they seemed dry and crispy. They’re delicious! The texture is lightweight, and they melt in your mouth. You’re not going to get full on a tray of these, but it satisfies a salty/crunchy craving.
For the mini quiches, lightly oil or spray a muffin tin, and gently tuck the largest leaves into each cup. Mix your eggs with whatever ingredients you wish to use. I sautéed some mushrooms, broccoli, and onion, then added some thyme fresh from the garden. Season with salt and pepper. Carefully ladle into the cups and bake at about 350 degrees for roughly 20 minutes. They taste divine and make a beautiful addition to a weekend brunch.
I hope this article gives you a few reasons to add nasturtiums to your permaculture plan or urban food garden. Pinterest is a great resource if you’re looking for more ways to use excess foliage and flowers too. Feel free to share one of your own creations here. Happy gardening from Zone 5b!