Watercress Salad Recipe with Dijon Vinaigrette

Chances are you've heard of leafy green vegetables like kale and spinach, but what about watercress? This slightly peppery, tangy-tasting, leafy green veggie makes a great addition to a variety of recipes, including salads, sandwiches and soups.

Not only that, but it's packed with vitamins, minerals and other nutrients. (Because of its superfood status, watercress is also an important ingredient in cruciferous vegetable supplements.)

This powerhouse vegetable is worth a second look, and we've got a delicious salad recipe to give you a taste of what watercress can do for you.

What is watercress?

Watercress is a leafy green vegetable that belongs to the cruciferous vegetable family (think kale, broccoli, and Brussels sprouts). Its small, round leaves have a fresh and crisp texture, a slightly bitter taste, and an impressive nutritional profile. In fact, in a study published by the CDC that evaluated 47 powerhouse fruits and vegetables, watercress was found to be the most nutrient-dense, with a nutrient score of 100.

Watercress thrives in wet climates and areas with abundant freshwater, such as streams and ponds. Although it is not as widely available as other leafy greens like spinach and romaine, you can find watercress at many specialty grocery stores and farmer's markets.

Properly storing watercress in the fridge maintains its freshness and nutrient content. After gently rinsing and drying, wrap the leaves loosely in a slightly damp paper towel to keep them hydrated, then store them in the crisper drawer of your refrigerator.

Health benefits of watercress

Like most leafy green vegetables, watercress is low in calories, but rich in vitamins, minerals, glucosinolates, and antioxidant polyphenols, including:

• Vitamin C, which is important for immune function and needed for the production of collagen, the main structural protein in skin and connective tissues.
• Vitamin K, which is essential for bone health and blood clotting.
• Vitamin A (in the form of its precursor, beta-carotene), which supports eye and skin health.
• Calcium, a crucial mineral for strong bones and teeth.
• Potassium, an electrolyte that helps regulate fluid balance and maintain already-healthy blood pressure.
• Magnesium, which is involved in over 300 biochemical reactions in the body that are important for muscle, nerve, brain and heart function.
• Lutein and zeaxanthin, antioxidants that help neutralize free radicals and promote cellular health. Lutein and zeaxanthin also support eye health.

Should watercress be eaten raw or cooked?

Watercress can be enjoyed both raw and cooked. Raw watercress retains more of its sharp, peppery flavor and is a great addition to salads, sandwiches and wraps. It also retains most of its water-soluble vitamins, such as vitamin C, in raw form compared with cooked watercress.

Cooking watercress will mellow out its sharp flavor and make it more subtle and sweet. With its tender texture, cooked watercress is a good addition to soups and stir-fries.

How to make a watercress salad

This watercress salad is a refreshing and nutrient-packed dish, made with a balance of crisp watercress lettuce, sweet citrus and creamy avocado. The vinaigrette features a zesty blend of lemon, Dijon mustard and a touch of honey to add a bright finishing touch.

Watercress Salad Recipe

Serves: 4
Prep time: 15 minutes

Ingredients:

Salad:

3 cups watercress lettuce
½ cup shredded carrots
1 cup cucumber, thinly sliced
1 cup shelled edamame, cooked
1 avocado, sliced
1 orange, peeled and segmented
1 grapefruit, peeled and segmented

Vinaigrette dressing:

3 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey
½ teaspoon grated garlic
¼ teaspoon salt
¼ teaspoon pepper

Preparation 

1. In a large bowl, toss together the salad ingredients: watercress, carrots, cucumber, edamame, avocado, orange and grapefruit.
2. In a small bowl, whisk together the vinaigrette dressing ingredients: olive oil, lemon juice, Dijon mustard, honey, garlic, salt and pepper.
3. Drizzle the vinaigrette dressing over the salad and toss to combine.

Nutritional Values (per serving)

Calories: 268
Carbohydrates: 20 g
Protein: 6 g
Fat: 19 g

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Tips for success

• To prepare watercress for salad, first chop off the thick stems.
• If you want to turn this watercress salad into a full meal, consider adding a protein, such as grilled chicken, shrimp, tofu or chickpeas, or hearty whole grains like farro or quinoa.
• Be sure to check your store-bought ingredients to keep this dish gluten-free.
• Taste and adjust the dressing as needed to achieve the perfect desired balance of sweet and tangy. If it is too sweet, add a little more lemon. If it is too tangy, balance it with a little more honey.
• While watercress lettuce is the star of this dish, you can sub for arugula if needed for comparable peppery flavor and nutrition.

Can I get enough nutrient benefits from my watercress salad?

This watercress salad recipe provides a wide range of nutrients, including vitamin K, vitamin C, plant protein and good fats, making it a great addition to a healthy and balanced diet. While this watercress salad is nutrient-rich, it is lower in calories and protein, which makes it a good side dish or light meal option. Avocado and olive oil serve as heathy fats in this dish that can help you absorb the fat-soluble vitamins A, D, E and K.

If you want a more convenient way to reap the benefits of cruciferous vegetables like watercress, consider a daily supplement. Life Extension's comprehensive food-based formula includes broccoli, cabbage and other plants to help maintain healthy hormone balance, promote cell protection and encourage healthy aging.

References

• Di Noia J. "Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach." Prev Chronic Dis. 2014. https://www.cdc.gov/pcd/issues/2014/13_0390.htm
• Panahi Kokhdan E, et al. "A Narrative Review on Therapeutic Potentials of Watercress in Human Disorders." Evid Based Complement Alternat Med. May 2021. https://pmc.ncbi.nlm.nih.gov/articles/PMC8123986/
• "Watercress, raw." U.S. Department of Agriculture. October 2024. https://fdc.nal.usda.gov/food-details/2709639/nutrients