Summer Nasturtium Salad

Renée Naturally Qualified Naturopath, Nutritionist & Western Medical Herbalist

Ah, summer! There’s something about the long, sunny days that just makes you want to fill your plate with the freshest, most colourful ingredients. And this whimsical Nasturtium Salad is the perfect way to do just that. The star of the show? Those cheerful nasturtium flowers you might spot popping up in your backyard, on the street, or on the outskirts of your local park—they’re not just pretty; they’re the perfect peppery little bite for a salad. Best of all, as a wild weed, they’re totally free for the picking! This salad is everything summer should be: bright, fresh, and a little bit wild. With a bed of peppery rocket, a handful of sweet blueberries, and a sprinkle of crumbled goat feta, it’s a joyful dish that will have everyone reaching for seconds. It’s the kind of salad that feels like a celebration, whether you’re having a picnic, a barbie, or just soaking in the sunshine at home. Enjoy!

 

Nutrition Bite: Nasturtiums – These vibrant, peppery flowers aren’t just pretty—they’re packed with natural goodness. Nasturtiums are a fantastic source of vitamin C, which boosts your immune system and keeps your skin glowing. They also contain plant compounds that support respiratory health and act as natural antimicrobials.

 

Ingredients:

For the vinaigrette:

1/4 cup olive oil

2 tablespoons red wine vinegar

2 teaspoons finely chopped shallot

1 tablespoon honey or maple syrup

1 small clove garlic, minced

1/4 teaspoon kosher salt

Freshly ground black pepper

 

For the pickled onions:

1/4 medium red onion, thinly sliced

3/4 cup red wine vinegar

1/2 teaspoon coconut sugar

1/2 sea salt

 

For the salad:

300 grams of rocket

1/2 cup blueberries

1/2 cup shelled toasted pistachios, coarsely chopped

1/2 cup crumbled goat feta

1/3 cup mixed yellow and orange nasturtium flowers

Directions:

For the vinaigrette:

  1. Place all ingredients in a small Tupperware container, place the lid on, shake to mix and then set aside.
  2. Next, pickle the onion. Boil two cups of water, place the onion in a sieve, and then pour the boiling water over the onion, with the water draining into the sink. Once strained, put the onion in a small bowl and stir in the sugar, salt and vinegar. Set aside for at least 30 minutes, while preparing the rest of the salad (this can be made ahead of time also).
  3. To make the salad, place the rocket onto a large salad platter and toss with ½ of the dressing. Scatter the pickled onion, pistachios, blueberries and feta over the rocket. Then, scatter the nasturtium flowers over the salad.

Pickle the onion:

  1. Bring 2 cups of water to a boil. Meanwhile, place the red onion slices in a fine-mesh strainer. Working over the sink, pour the boiling water over the onion and drain. Place in a small bowl. Add the vinegar, sugar, and salt. Stir to combine and dissolve the salt and sugar. Set aside for 30 minutes. Strain off the pickling liquid.

Assemble the salad:

  • Pile the kale mix and arugula onto a serving platter or large, shallow salad bowl and toss with 1/3 cup of the dressing. Arrange the pickled red onion, blueberries, pistachios, and feta cheese on top of the greens. Scatter the nasturtiums around the salad. Serve alongside the remaining vinaigrette.

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