Curly Cress

Curly Cress Seeds

Curly cress (Lepidium sativum), also known as garden cress, is a fast-growing, peppery-flavored sprout that adds a fresh, spicy crunch to salads, sandwiches, and garnishes. Its vibrant green, curly leaves are packed with nutrients and have a distinctive sharp taste similar to mustard or radish.

History of the Seed

Curly cress has been cultivated for centuries, originating from the Mediterranean region and parts of Asia. Historically, it was used both as a culinary herb and medicinal plant. It gained popularity in Europe during the Middle Ages for its health benefits and ease of growth.

Nutritional Information

Per 100 grams of fresh curly cress sprouts:

  • Calories: 32 kcal
  • Protein: 2.6 g
  • Carbohydrates: 4.4 g
  • Dietary Fiber: 0.5 g
  • Fat: 0.4 g
  • Vitamin C: 69 mg (115% DV)
  • Vitamin A: 1600 IU (32% DV)
  • Calcium: 81 mg (8% DV)
  • Iron: 0.9 mg (5% DV)

Nutrition Benefits

  • Rich in antioxidants, especially vitamin C and beta-carotene
  • Supports immune health and skin vitality
  • Contains glucosinolates, which promote detoxification
  • Good source of calcium and iron for bone health and blood oxygenation
  • Low in calories, making it ideal for weight-conscious diets

Sprouting Process and Directions

Soak Time

Soak seeds in clean water for 4–6 hours before starting the sprouting process.

Rinse Time

Rinse seeds thoroughly twice daily (morning and evening).

Growing Time

  • Maintain a moist environment at room temperature (~20–22°C / 68–72°F).
  • Ensure good air circulation to prevent mold.

Harvest Time

Ready to harvest when sprouts reach about 2–3 inches tall, usually 5–7 days after soaking.

Yield

From 1 tablespoon (about 10 grams) of curly cress seeds, expect approximately 1 cup of fresh sprouts.

Days to Sprout

Typically, curly cress seeds begin to sprout within 1–2 days and are fully grown in 5–7 days.

Best Growing Methods

  • Use a sprouting jar or tray with drainage holes.
  • Spread soaked seeds evenly to avoid crowding.
  • Avoid direct sunlight; indirect light or partial shade is ideal during sprouting.
  • Keep the environment warm and humid but not wet.

Storage

  • Store harvested sprouts in an airtight container in the refrigerator.
  • Use within 5 days for optimal freshness and nutrient retention.

Using the Ready Sprouts

  • Add fresh to salads, sandwiches, wraps, and soups.
  • Use as a garnish on cooked dishes for added flavor and texture.
  • Can be lightly sautéed but best consumed raw to preserve nutrients.

Helpful Tips

  • Always use clean, filtered water for soaking and rinsing.
  • Avoid overcrowding seeds to prevent mold growth.
  • If sprouts develop an off smell or slimy texture, discard immediately.
  • Experiment with mixing curly cress with other sprouts like alfalfa or radish for varied flavors.

Did You Know?

Curly cress was once known as the “poor man’s pepper” because of its spicy flavor and easy growth, providing affordable seasoning before modern spices were widely available.