How long does it take to make Nasturtium Microgreens and Avocado Salad?
This recipe takes approximately 15 min total.
15 min
· Serves 2
· Updated March 6, 2026
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Nasturtium microgreens are best added fresh as a finishing ingredient. A refreshing salad that combines creamy avocado with peppery nasturtium microgreens, perfect for a light lunch or appetizer, inspired by the fresh offerings found at Tequila Bar & Grill.
This recipe takes approximately 15 min total.
Nasturtium microgreens work best as a fresh finishing ingredient, adding color, texture, and a just-cut flavor that stands out right before serving.
1 ripe avocado, diced
2 cups nasturtium microgreens
1 small cucumber, sliced
1/4 cup red onion, thinly sliced
1 tablespoon olive oil
1 tablespoon apple cider vinegar
Salt and pepper, to taste
Crumbled feta cheese, for topping (optional)
In a large bowl, combine diced avocado, nasturtium microgreens, cucumber, and red onion.
In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
Pour the dressing over the salad and gently toss to combine.
Transfer the salad to serving plates and top with crumbled feta cheese if desired.
Serve immediately for the freshest flavor.
Nasturtium and nasturtium microgreens deliver distinctive peppery heat through glucosinolate-derived compounds — the same chemical class responsible for heat in radish and mustard microgreens. They are used as edible garnishes, flavor accents on proteins and composed plates, and as a visual element with their vivid green color.
• Nasturtium plants and microgreens contain glucosinolates and isothiocyanates — the same compound class found in brassica crops like radish and broccoli microgreens.
moderate evidence• Peppery heat intensity in nasturtium microgreens is linked to glucosinolate concentration, which varies by growing conditions and harvest timing.
moderate evidence• Nasturtium has been studied for vitamin C content in both the leaves and flowers.
limited evidence1. Assessment of Vitamin and Carotenoid Concentrations of Emerging Food Products: Edible Microgreens — Journal of Agricultural and Food Chemistry, 2012
2. Microgreens: Production, Shelf Life, and Bioactive Components — Critical Reviews in Food Science and Nutrition, 2017