Watercress

Watercress Seeds

Watercress seeds are small, dark, and round seeds used to grow watercress sprouts. Watercress is a fast-growing, aquatic or semi-aquatic plant known for its peppery, fresh flavor. The sprouts are crunchy and nutrient-rich, making them ideal for salads, sandwiches, and garnishes.

History of the Seed

Watercress has been cultivated for thousands of years, originating in Europe and Asia. It was commonly consumed by ancient civilizations such as the Romans and Greeks for its health benefits. Traditionally grown near streams and freshwater sources, watercress seeds have been passed down for generations as a staple for sprouting and fresh eating.

Nutritional Information

Per 100 grams of watercress sprouts:

  • Calories: 11 kcal
  • Protein: 2.3 g
  • Carbohydrates: 1.3 g
  • Fiber: 0.5 g
  • Vitamin C: 43 mg (72% DV)
  • Vitamin A: 3191 IU (64% DV)
  • Calcium: 120 mg (12% DV)
  • Iron: 0.2 mg (1% DV)
  • Potassium: 330 mg (9% DV)

Nutrition Benefits

  • Rich in antioxidants and vitamins A and C, supporting immune function and skin health.
  • Contains compounds that may help reduce inflammation.
  • Low in calories but high in fiber, aiding digestion and weight management.
  • Provides minerals like calcium and potassium essential for bone and heart health.

Sprouting Process and Directions

  1. Rinse seeds thoroughly before soaking.
  2. Soak seeds in clean water (see soak time below).
  3. Drain water and rinse seeds well.
  4. Place seeds in a sprouting jar or tray with good drainage.
  5. Rinse and drain seeds 2–3 times daily.
  6. Keep in a cool, well-ventilated area away from direct sunlight during sprouting.
  7. Harvest when sprouts reach desired length (see harvest time).

Soak Time

6 to 8 hours is recommended to soften the seed coat and initiate germination.

Rinse Time

Rinse seeds 2 to 3 times daily with fresh water to prevent mold and keep sprouts fresh.

Growing Time

Typically, watercress sprouts grow within 5 to 7 days under optimal conditions.

Harvest Time

Harvest when sprouts are about 1 to 2 inches long, usually between day 5 and day 7.

Yield

From 1 tablespoon of seeds, expect approximately 1 to 1.5 cups of fresh sprouts.

Days to Sprout

Watercress seeds usually begin to sprout within 1 to 2 days after soaking.

Best Growing Methods

  • Use a sprouting jar or tray with good drainage.
  • Maintain moderate temperatures between 65°F to 75°F (18°C to 24°C).
  • Avoid direct sunlight; indirect light encourages healthy growth without wilting.

Storage

  • Store dry seeds in a cool, dark, and dry place in an airtight container.
  • Fresh sprouts should be kept refrigerated in a sealed container and consumed within 3 to 5 days.

Using the Ready Sprouts

  • Add raw to salads, sandwiches, wraps, or smoothies for a peppery flavor boost.
  • Use as garnish on soups or main dishes for added texture and nutrition.
  • Can be lightly steamed or stir-fried but best consumed raw to retain nutrients.

Helpful Tips

  • Always use clean water for soaking and rinsing to prevent contamination.
  • Avoid overcrowding seeds during sprouting to ensure airflow and reduce mold risk.
  • If mold appears, discard the batch and start fresh.
  • Experiment with sprouting times to find your preferred taste and texture.

Did You Know?

Watercress is one of the oldest known leafy vegetables consumed by humans and is sometimes called “the queen of greens” due to its rich nutrient profile and peppery taste.