50 Best Plants on the Planet (61 page)

The mellow peppery taste of crunchy green watercress leaves adds a tangy attitude to a wide variety of dishes. Sandwiches and salads or soups and appetizers all benefit from its bright green presence. The spiciness varies, but all watercress seems to complement something sweet, whether that is a little honey in vinaigrette, a handful of raisins, or the herbal charm of a vine-ripened tomato.

Watercress is a true “supergreen,” with more calcium than milk, more vitamin C than oranges, and more absorbable iron than spinach.

NUTRITIONAL INFORMATION

(per
1
cup raw, chopped)

calories
4

fat calories
0

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
14

total carbohydrates (g)
0

fiber (g)
0

sugars (g)
0

protein (g)
1

vitamin A IUs
22
%

vitamin C
24
%

calcium
4
%

iron
0
%

With iron, folate, and pyridoxine (vitamin B
₆
) critical to the body's ability to manufacture healthy red blood cells, watercress is a star blood builder. And as a rich source of vitamin C, it also helps the body absorb more iron from vegetarian sources. Healthier blood cells are able to transport oxygen better, which translates to less fatigue, more durable energy, and overall better health.

Vitamin B
₆
is also necessary to make the antibodies that form the core of our immune system. Vitamins C and E, also abundant in watercress, help protect the specialist cells of the immune system from free radical damage and their natural barriers from injury and contamination by foreign invaders and oxygen radicals. Meanwhile, glucoside compounds in watercress activate cell defense to protect against carcinogens, especially in the liver.

Year-round

Look for bright green leaves that are crisp, without wilting, and stems without discoloration. Trim off and discard large lower stems and swirl the leaves attached to thin stems in a large tub of cold water to wash. Shake to remove excess water; wrap the leaves in a clean kitchen towel or paper towels and place them in a partially closed plastic bag. Refrigerate in the crisper drawer. Watercress is very perishable, so use it within
1
to
2
days.

Use a paring knife to cut the thin stems into
2
-inch portions to make bite-size pieces.

Although watercress is most often eaten raw, it is also delicious stir-fried or lightly steamed. To stir-fry it, wash and thoroughly dry the watercress. Heat some canola or vegetable oil in a wok or large, deep skillet on high heat; swirl the oil to cover the sides of the pan. Add some minced garlic or finely chopped shallots and cook just a few seconds. Add handfuls of watercress and stir-fry until they are wilted. Remove the stir-fry from the wok and, if desired, serve it drizzled with ginger dipping sauce (combine
⅓
cup sodium-reduced soy sauce,
3
½
tablespoons unseasoned rice vinegar,
2
tablespoons water,
1
tablespoon sugar or dark honey or agave syrup, and
1
½
tablespoons minced fresh ginger).

Instead of lettuce, use a generous amount of watercress as a garnish on a hamburger or veggie burger.

Line a platter with watercress and top it with grilled fish, chicken, or tofu. The juices will flavor the cress, and the heat will wilt it just enough to make it irresistible.

Place a handful of watercress in the middle of a hot pizza.

Mince a handful of watercress in a food processor; add either fat-reduced cream cheese or strained yogurt cheese (
lebni
), and pulse to continue. Stir in finely chopped dried apricots and chopped toasted walnuts. Place spoonfuls on Belgian endive leaves.

Watercress serves as a crunch-packed bed for this delicious vegetable salad. The combination of blanched green beans, ripe tomatoes, and red onions is classic. Throw in a garnish of roasted cauliflower florets, and this salad becomes over-the-moon delicious. For a main course, cook (and cool)
1
cup of farro; sprinkle it over the watercress before adding the green bean mixture. To make this quicker to assemble, you can prepare the green beans and watercress several hours or a day in advance.

Yields
10
servings

NUTRITIONAL INFORMATION

(per serving, without cauliflower)

calories
110

fat calories
70

total fat (g)
8

sat fat (g)
1

cholesterol (mg)
0

sodium (mg)
30

total carbohydrates (g)
11

fiber (g)
4

sugars (g)
5

protein (g)
3

vitamin A IUs
35
%

vitamin C
50
%

calcium
8
%

iron
8
%

 2
½
pounds fresh green beans, trimmed

OPTIONAL
roasted cauliflower florets with garlic
(
see Cook's Note
)

1 medium lemon, zested and halved

1 teaspoon Dijon-style mustard

 Coarse salt (kosher or sea)

 Freshly ground black pepper

⅓
cup extra-virgin olive oil

½
medium red onion, cut into thin wedges

2 bunches, about 14 ounces, watercress, trimmed and washed

3 cups baby heirloom tomatoes or cherry tomatoes, halved

1.
Bring a large pot of water to a boil on high heat. Add the beans and boil them for
4
to
6
minutes, or until tender-crisp (cooking times vary depending on size of beans). Drain and refresh with cold water. Wrap them in a kitchen towel and place in a plastic bag. Refrigerate.

2
.
If adding the cauliflower, roast it as directed below, let it cool, and refrigerate it well sealed.

3
.
Add the juice of
½
lemon to a small bowl. Stir in the mustard and season with salt and pepper. Add the oil in thin steam, whisking constantly. Taste and adjust the seasoning with more lemon juice if needed. Add the onion and stir; set aside for at least
1
hour to marinate the onions, or cover and refrigerate up to
8
hours.

4
.
Just before serving, arrange the watercress on a platter. Toss the beans with the dressing and onion. Use tongs to lift the beans from the bowl and place them in the center of the watercress. Arrange the tomatoes around the beans and spoon any leftover vinaigrette over the tomatoes. If using, push the cauliflower florets in between the tomatoes. Season tomatoes with salt and pepper if needed. Serve.

COOK'S NOTE
To roast cauliflower, preheat the oven to
450
degrees F and blanch the unpeeled cloves from
1
head garlic in boiling water for
25
seconds. Drain and peel the garlic. If the cloves are large, cut them in half lengthwise. Toss them with
1
large head cauliflower (cut into
1
- to
2
-inch florets) and
3
½
tablespoons extra-virgin olive oil. Roast on a rimmed baking sheet for
20
to
25
minutes, tossing twice during roasting, until the cauliflower is tender-crisp and lightly caramelized. Season with salt and pepper.

Simple watercress sandwiches are de rigueur fare at proper English teas. These open-faced sandwiches are much more rustic. They showcase ripe tomatoes and a tasty hummus in addition to the peppery greens. If you like a spicier hummus, add a squeeze of Asian hot sauce to the mix, such as Sriracha.

Yields
4
servings

NUTRITIONAL INFORMATION

(per serving)

calories
240

fat calories
60

total fat (g)
6

sat fat (g)
0.5

cholesterol (mg)
0

sodium (mg)
450

total carbohydrates (g)
36

fiber (g)
9

sugars (g)
7

protein (g)
11

vitamin A IUs
20
%

vitamin C
30
%

calcium
10
%

iron
15
%

1 large garlic clove, peeled

One 15-ounce can garbanzo beans, drained, liquid reserved

1 tablespoon extra-virgin olive oil

1 teaspoon ground cumin

½
teaspoon coarse salt

4 slices rustic whole-grain bread, about
⅜
inch thick

½
cup watercress leaves, washed and patted dry

2 medium, ripe tomatoes, cut into slices

Coarse salt (kosher or sea) to taste

1
.
In a food processor with the motor running, add the garlic through the feed tube to mince it. Stop machine. Add the beans, oil, cumin, and salt. Process until they are puréed, adding enough of the reserved liquid from the beans to make a spreadable consistency.

2
.
Adjust an oven rack to
6
inches below the broiler element; preheat the broiler. Place the bread on a rimmed baking sheet in a single layer. Broil until it is toasted, about
1
½
to
2
minutes; watch the progress because bread burns easily.

3
.
Spread a layer of hummus on top of each slice. Top with some watercress and the tomato slices. Season with a little coarse salt, if desired, and serve.

Honey-spiked warm vinaigrette and roasted fingerling potatoes tame the peppery edge of watercress in this scrumptious salad. For the most color and flavor, select a variety of fingerlings such as Purple Peruvian (bright purple interior and deep blue skin), Russian Banana (yellow flesh with tan skin), or Ruby Crescent (yellow flesh with a chestnut-like flavor and pink-tinged skin). If you like, sprinkle grated Parmesan cheese on top just before serving.

Yields
8
servings

NUTRITIONAL INFORMATION

(per serving)

calories
100

fat calories
60

total fat (g)
7

sat fat (g)
1

cholesterol (mg)
0

sodium (mg)
330

total carbohydrates (g)
9

fiber (g)
3

sugars (g)
2

protein (g)
2

vitamin A IUs
25
%

vitamin C
40
%

calcium
6
%

iron
2
%

12 ounces assorted fingerling potatoes, washed, halved lengthwise

2 tablespoons dry white wine

5
½
tablespoons extra-virgin olive oil

1 teaspoon coarse salt (kosher or sea)

Freshly ground black pepper

3 tablespoons finely diced red onion

1
½
tablespoons red wine vinegar

2 teaspoons Dijon mustard

1
½
teaspoons honey

9 (packed) cups watercress with large stems removed, torn into bite-size lengths, washed, patted dry

1
.
Preheat the oven to
375
degrees F. In a small roasting pan, combine the potatoes, wine,
1
½
tablespoons of the oil, and the salt; toss to coat. The potatoes should be snug but still in a single layer. Cover them with aluminum foil and bake for
20
minutes. Uncover and roast them an additional
5
to
10
minutes, until the potatoes are lightly browned and fork tender. Season with pepper. Set aside.

2
.
In a small saucepan, stir together the onion, vinegar, mustard, and honey and season with pepper. Whisk in the remaining
4
tablespoons oil in a thin stream. Put the pan on low heat. Stirring occasionally, cook just until the mixture is hot. Remove from the heat.

3
.
Put the watercress in a large bowl. Pour the warm dressing on top and toss to coat the leaves. Place the salad on plates and garnish around the edges with the potatoes. Season potatoes with pepper.