How long does it take to make Spicy Nasturtium Microgreen and Quinoa Bowl?
This recipe takes approximately 25 min total.
25 min
· Serves 2
· Updated February 28, 2026
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Nasturtium microgreens are best added fresh as a finishing ingredient. A hearty quinoa bowl topped with spicy sautéed vegetables and fresh nasturtium microgreens for added flavor and nutrition.
This recipe takes approximately 25 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 cup quinoa, rinsed
2 cups vegetable broth
1 bell pepper, diced
1 zucchini, diced
1 tablespoon olive oil
1 teaspoon chili powder
1 cup nasturtium microgreens
Salt to taste
In a pot, combine the quinoa and vegetable broth; bring to a boil, then reduce to a simmer. Cover and cook for 15 minutes until the quinoa is fluffy.
In a skillet, heat olive oil over medium heat and add diced bell pepper and zucchini. Cook for about 5 minutes until vegetables are tender.
Stir in chili powder and salt, cooking for an additional minute to combine flavors.
Divide the cooked quinoa into bowls, top with sautéed vegetables, and garnish with fresh nasturtium microgreens before serving.
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