We all know the benefits of eating with the seasons, both for our health and the planet. At this time of year, nature is spoiling us with an abundance of brightly coloured fruits and vegetables adding some zing to our plates – and watercress is up there with the best of the bunch. Too often relegated to a bit-part player in a bag of salad, watercress is packed full of nutrients, including vitamin K, phytochemicals and antioxidants. It packs a real punch, nutritionally speaking. Oh, and its peppery flavour is great for adding depth to dishes, too.

Once considered a weed, watercress is renowned for being one of the most nutrient-dense vegetables we can eat, with benefits ranging from reducing our risk of certain types of cancers right through to helping to prevent osteoporosis and boosting our natural immune defences, being rich in vitamin C. 

So, if you’re wondering how to work more of the plant into your diet, call off the search: here are three delicious spring recipes that make the most of watercress and are perfect for light midweek dinners. 

“Watercress is such an underrated green, despite being one of the most nutrient-packed foods out there,” says women’s health nutritionist GQ Jordan. “It contains vitamin K for bone health, antioxidants to fight inflammation and sulphur compounds that help the liver do its job properly. Since the liver plays a key role in clearing out excess hormones like oestrogen, supporting it with the right foods can help reduce symptoms like PMS, bloating and fatigue. 

“This tart also includes gut-friendly feta, healthy fats from almonds and olive oil, and lycopene-rich tomatoes, making it both delicious and nourishing. It is full of flavour, simple to make, and packed with nutrients that support hormone balance, digestion, and energy.”

Ingredients 

Serves 4

• 160g puff pastry
• 2 tomatoes
• 100g feta
• 50g Greek yoghurt
• 1 lemon
• 25g flaked almonds
• 12g parsley
• 1 red onions
• ½ tbsp ras el hanout
• 80g watercress
• Olive oil, salt and pepper

Method

1. Prepare the tomatoes: slice into 1cm rounds, toss with salt, and let them drain to remove excess moisture. Preheat oven to 220°C.
2. Next, prepare the pastry. Unroll and score a 2cm border, prick inside with a fork. Par-bake for 10 to 15 minutes until golden.
3. Make the whipped feta by blending the feta, Greek yoghurt, two tablespoons of olive oil, lemon zest, and pepper until smooth. Refrigerate.
4. Assemble the tart: pat tomatoes dry then mix with the onions and ras el hanout. Spread over the pastry, avoiding the border. Drizzle with olive oil and bake for 25 to 30 minutes.
5. While the tart cooks, make the gremolata. Toast the almonds and chop the parsley, then mix with olive oil, lemon juice, and seasoning.
6. Dress the watercress: whisk lemon juice, olive oil, salt, pepper, and a pinch of sugar. Toss watercress in the dressing.
7. Cut the tart into eight, top with the whipped feta, drizzle with the gremolata, and serve with dressed watercress.

“Watercress is a great vegetable to turn into soup, saute, stir-fry or add to smoothies, wraps or incorporate into salads,” says registered nutritionist Lauren Windas. “It’s super versatile and is just coming into peak season now. Plus, it’s delicious! It’s a really nutrient-dense green leaf which is high in vitamins C, K, A and antioxidants. Vitamin C is a powerful antioxidant that can support immune function, which is really pivotal during times when we are under the weather with colds or flu. Vitamin K is a powerful bone health nutrient, needed to aid bone density. Watercress is also high in sulforaphane, a powerful antioxidant compound that has been studied for its anti-cancer properties.”

Ingredients

• 200g watercress (washed)
• 1 white onion, diced
• 8oz potato, peeled and diced
• 1 pint vegetable or chicken stock (check the label if you have an allergy or intolerance)
• 1 tbsp coconut oil
• 100ml coconut milk for a creamier soup (optional)

Method

1. Heat the oil in a large pan. Once hot, add the diced onion and fry on a medium heat until it’s about to turn golden.
2. Add the chopped potato and the vegetable or chicken stock and cook on a medium heat with the lid on until the potatoes are soft (approximately 15 mins).
3. Add the watercress and cook for a couple of minutes until it is all wilted.
4. If you would like a creamier soup add a little coconut milk.
5. Pour the cooked ingredients into the blender and blitz.
6. Enjoy! 

“I absolutely love this salad,” says Nichola Ludlam-Raine, a specialist registered dietitian and author of How Not To Eat Ultra-Processed. “The crunch of the walnuts mixed with the creaminess of the cheese and sweet punch of the pomegranate seeds is delicious!”

Ingredients 

Serves 2

• 4 large handfuls of watercress
• 2 handfuls of walnuts
• 2 cooked beetroots (chopped)
• 100g goat’s cheese (torn into pieces)
• 100g pomegranate seeds
• 1 orange (peeled & chopped)

Method

Simply divide the salad ingredients between two plates, mix the ingredients for the dressing together and drizzle it over the top. Enjoy! 

Images: Getty; courtesy of nutritionists