6 Excellent Watercress Substitutes

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Watercress is a vegetable that has grown in popularity in recent years. It is a dark, leafy vegetable grown in pure spring water. Before, it was only used as a garnish, but things have changed. It has gained popularity as a superfood with a range of health advantages in the last five years. If you can’t get your hands on this new healthy favorite, a watercress replacement will help you successfully reproduce recipes that call for watercress.

Watercress is a vegetable that has been around for thousands of years and was formerly thought to be a mainstay in the diets of Roman troops. It is a member of the cruciferous family, which includes arugula, kale, Brussels sprouts, and broccoli. Since greater emphasis has been placed on the health benefits of watercress in recent years, more individuals than ever before are including it into their diet on a daily basis.

How healthy (or unhealthy) is it?

Watercress is a highly nutritious vegetable that includes a lot of nutrients that the body needs. It also includes antioxidants, which may help boost insulin sensitivity and reduce glucose levels. Watercress is high in vitamin K, which promotes bone health and provides calcium for bone strength and growth. It also contains vitamin C, vitamin A, potassium, riboflavin, and other nutrients.

Nutritional Breakdown

Watercress

Amount (per 100 g) (per 100 g)

% Daily intake recommendation

Calories

11 kcal

0.5%

Fat in total

0.1 g

0.2%

Saturated fatty acid

0 g

0%

Carbohydrates

1 g

0.4%

Cholesterol

0 mg

0%

Salt

41 mg

2%

Protein

2 g

4%

Calcium

120 mg

12%

B-12 vitamin

0 ug

0%

Potassium

330 mg

8%

(This is based on USDA nutritional data.)

What recipes are watercress used in?

Watercress is a versatile green that may be utilized in a number of ways. It may be used to sandwiches, soups, and wraps for a nutritious lunch, or it can be cooked in a skillet with oil and pepper as a side dish to match your main course. Watercress may also be used to smoothies, omelets, or even spaghetti sauce to boost vitamin content. Watercress is most often used in salads, but the options with this versatile vegetable are unlimited.

Why do we need watercress substitutes?

Depending on where you live, not everyone has easy access to watercress, so finding a replacement is frequently necessary. In other circumstances, if you only consume watercress seldom, you may choose to buy a less perishable food. If you prefer something with a stronger taste or a different texture, having a watercress replacement on hand might be handy.

Note:

= vegan


1. Arugula🌱

Salads, spaghetti, pizza, sandwiches, roasted veggies, and soups are ideal.

Overview

Another common green that may be found in salads is arugula. It is also known as rucola, rocket, or roquette. Whichever name you give it, it is a very multipurpose vegetable with edible leaves, seeds, and blossoms. Arugula leaves are bite-sized and soft, with a characteristic sour taste and a high concentration of beneficial polyphenols and nitrates.

Advantages

Arugula is a green that has the same mild flavor as watercress and a texture that is close enough to pass for the real thing. Depending on your preferences, you may also use younger or older kinds of arugula. Fully developed leaves have the watercress flavor you’d anticipate, although younger arugula leaves are milder if that’s more to your liking.

Disadvantages

Although arugula is healthful in comparison to many other meals, it falls short as a replacement for watercress. If you want the most nutrients, arugula may not be the greatest choice. Also, the texture differs from that of watercress. Arugula retains its firmness when cooked, while watercress melts with heat.

Nutritional breakdown

Arugula

Amount (per 100 g) (per 100 g)

% Daily intake recommendation

Calories

24 kcal

1%

Fat in total

0.6 g

1%

Saturated fatty acid

0 g

0%

Carbohydrates

4 g

1%

Cholesterol

0 g

0%

Salt

29 mg

2%

Protein

2 g

4%

Calcium

176 mg

18%

B-12 vitamin

0 ug

0%

Potassium

0 mg

0%

(This is based on USDA nutritional data.)


2. Radish sprouts🌱

Salads, soups, kimchi, roasted veggies, and sandwiches are ideal.

Overview

Radish sprouts, as the name suggests, are derived from radishes and have the same delicious flavor as radishes. These sprouts are a kind of root vegetable related to Brussels sprouts, cabbage, and broccoli. They are a flexible option that may be incorporated into salads and sandwiches with clover, alfalfa, and broccoli.

Advantages

The modest radish sprout has various benefits, beginning with the fact that it contains vitamins A, B, C, E, and K. These tiny sprouts are also high in nutrients like as calcium, iron, zinc, and potassium. Radish sprouts have also been demonstrated to contain anti-oxidants that may help prevent some forms of cancer.

Disadvantages

One of the reasons radish sprouts are less popular is because they are not usually present in the vegetable area of your grocery store. This may make them inconvenient, but you can avoid this by buying radish seeds and sprouting them yourself.

Nutritional breakdown

sprouted radishes

Amount (per 100 g) (per 100 g)

% Daily intake recommendation

Calories

43 kcal

2%

Fat in total

3 g

5%

Saturated fatty acid

0.8 g

6%

Carbohydrates

4 g

1%

Cholesterol

0 mg

0%

Salt

6 mg

0.3%

Protein

4 g

8%

Calcium

51 mg

5%

B-12 vitamin

0 ug

0%

Potassium

86 mg

2%

(This is based on USDA nutritional data.)


3. Spinach🌱

Soup, pesto, lentils, calzones, and paneer are the best uses for it.

Overview

Spinach is another watercress alternative that is considered a superfood. It is another kind of leafy green that may benefit bone, skin, and hair health. It is high in critical vitamins and minerals, as well as protein, which will help you get through the day. Several civilizations have employed this vegetable throughout history since it can be used in a variety of cuisines and is affordable to purchase or cultivate.

Advantages

Spinach is a nutritious vegetable that supplies around 34% of your daily vitamin C requirement. Spinach also comes in a number of kinds, including savoy spinach, semi-savoy spinach, and flat spinach, giving you a choice of possibilities. It may be eaten raw or cooked and added to a wide variety of meals.

Disadvantages

When it comes to watercress, one thing spinach cannot mimic is the taste. Until you add more components, the flavor is not the same. Adding pepper may assist to generate a taste similar to watercress. It’s also possible to combine spinach and nasturtium leaves for a more watercress-like taste.

Nutritional breakdown

Spinach

Amount (per 100 g) (per 100 g)

% Daily intake recommendation

Calories

21 kcal

1%

Fat in total

0 g

0%

Saturated fatty acid

0 g

0%

Carbohydrates

3 g

1%

Cholesterol

0 mg

0%

Salt

317 mg

17%

Protein

2 g

4%

Calcium

33 mg

3%

B-12 vitamin

0 ug

0%

Potassium

233 mg

6%

(This is based on USDA nutritional data.)


4. Endive🌱

Salads, roasted vegetables, sandwiches, and crudités are ideal.

Overview

Endive is a vegetable related to escarole, chicory, frisee, and radicchio. Endives, like its relatives, have a mild bitterness and a crunchy texture that is particularly delicious in salads and sandwiches. Keep in mind that there are three sorts of endives: Belgian endive, curly endive, and broad-leaved endive.

Advantages

This is a substitute that may be eaten raw or cooked and added to a variety of meals. The most frequent kind is Belgian endive, but you may experiment with various varieties according on the meal you’re creating. The curly endive, also known as frisee, has a more bitter flavor and deeper green leaves than the broad-leafed endive, also known as escarole.

Disadvantages

Endives, unlike watercress, have a distinct taste. Endives are better recognized for their bitterness rather than their mild and somewhat spicy taste. Endives might be risky if you want a taste or texture that is extremely comparable to watercress. Each kind of endive has a distinct texture, with some being softer and others being crunchier.

Nutritional breakdown

Endive

Amount (per 100 g) (per 100 g)

% Daily intake recommendation

Calories

17 kcal

0.8%

Fat in total

0.2 g

0.3%

Saturated fatty acid

0 g

0%

Carbohydrates

3 g

1%

Cholesterol

0 mg

0%

Salt

22 mg

1%

Protein

1 g

2%

Calcium

52 mg

5%

B-12 vitamin

0 ug

0%

Potassium

314 mg

8%

(This is based on USDA nutritional data.)


5. Dandelion greens🌱

Pasta, salads, soups, pesto, and smoothies are the best uses for it.

Overview

You may be shocked to learn that dandelion greens belong to the sunflower plant family, which includes hundreds of thousands of species such as thistles and daisies. These greens are available at many supermarket and health food shops, or you may choose and harvest them yourself. Dandelion greens are best harvested in the spring because they have a mild taste and a soft texture.

Advantages

Dandelion greens are considered a fantastic supplement to the diet due to their high vitamin content. These greens are low in calories yet high in protein, calcium, iron, and other minerals. Dandelions’ greens may be utilized in a variety of cuisines, from salads to soups and casseroles.

Disadvantages

If you use dandelion leaves as a replacement for watercress, keep the age of the leaves in mind. If you want very minimal bitterness, be sure to use fresh leaves. Those looking for more bitterness may choose for older leaves.

Nutritional breakdown

Green dandelion

Amount (per 100 g) (per 100 g)

% Daily intake recommendation

Calories

45 kcal

2%

Fat in total

0.7 g

1%

Saturated fatty acid

0.2 g

2%

Carbohydrates

9 g

3%

Cholesterol

0 mg

0%

Salt

76 mg

4%

Protein

3 g

6%

Calcium

187 mg

19%

B-12 vitamin

0 ug

0%

Potassium

397 mg

10%

(This is based on USDA nutritional data.)


6. Kale🌱

Salads, pizza, chicken, tamales, and stuffing go well with it.

Overview

Kale is a green, leafy vegetable that belongs to the cabbage family. This is a highly popular vegetable that has grown in popularity as a result of its high amounts of minerals, fiber, and vitamins. Although kale was formerly only used as a garnish, it is now found in everything from salad to smoothies and more. Kale comes in a variety of hues, including green, white, pink, and purple.

Advantages

Kale, like many of the other watercress replacements on our list, is very nutritious. It has high levels of vitamin K and B-6, which are not found in many other watercress substitutes. It is also one of the most resilient vegetables in terms of freshness, so you can store it in the fridge and use it again days later without worries. This is also a fairly simple to locate component, which is an added plus.

Disadvantages

While many people appreciate the taste of kale, it is not the same as watercress. If you prefer to eat it raw, the taste will be comparable to cabbage. You should anticipate a harsh taste from cooked kale, but if you like a softer flavor, look for young kale.

Nutritional breakdown

Kale

Amount (per 100 g) (per 100 g)

% Daily intake recommendation

Calories

35 kcal

2%

Fat in total

1 g

2%

Saturated fatty acid

0.2 g

2%

Carbohydrates

4 g

1%

Cholesterol

0 mg

0%

Salt

53 mg

3%

Protein

3 g

6%

Calcium

254 mg

25%

B-12 vitamin

0 ug

0%

Potassium

348 mg

8%

(This is based on USDA nutritional data.)


The Bottom Line

Watercress has grown in popularity in recent years, and it is a versatile component that can be utilized in a wide variety of cuisines. There are several alternatives to this veggie that you might utilize if you find yourself in this circumstance. Although none of them are identical like watercress, several of them are comparable or have a distinct flavor that will stand out in your favorite dishes.

Top vegan picks

Each of the watercress alternatives we’ve mentioned is vegan, so you may use whichever has the taste and texture you want. If you’re searching for a vegan alternative that’s easy to get, consider kale or spinach, which are both accessible at most supermarkets and health food shops. Arugula, which tastes similar to watercress, is another wonderful alternative.

Top healthy picks

Since all of the following replacements are nutritious veggies, you’ll receive a healthy ingredient no matter which you pick. Endive and spinach are low in fat and high in potassium and calcium, whereas dandelion green and kale are high in both. If you’re on a low-sodium diet, though, endive is the way to go since it contains very little salt when used fresh rather than from a can or jar.

Top convenient picks

Several of the watercress replacements are pretty convenient, although they usually need some preparation. For example, kale and arugula can be found almost anyplace, but you may need to perform some cutting or sautéing to get the meal you desire. If you are gathering the greens on your own, dandelions may be the least convenient.

Top convincing picks

If you’re seeking for the most convincing watercress substitute, look for something with the similar flavor and texture. Although none of the options are exact duplicates of watercress, several of them are near. Arugula tastes the most like watercress, while the texture isn’t quite the same. The second best choice is spinach, which is commonly accessible, so you won’t have to go out of your way to get it.

Sources:

8 Leafy Vegetables That May Substitute for Watercress

285412#benefitsarticleswww.medicalnewstoday.comhttps:

282769articleswww.medicalnewstoday.comhttps:

270609articleswww.medicalnewstoday.comhttps:

what-are-endivesarticlewww.mybluprint.comhttps:

what-does-endive-mean-995658www.thespruceeats.comhttps:

dandelion-greens.htmlfoodfacts.mercola.comhttps:

what-is-kalepopular-ingredientsrecipe-collections-favoritesfood-recipeswww.realsimple.comhttps:

FAQs

Can I use spinach instead of watercress?

Watercress

Watercress is a cruciferous vegetable that may be used in place of spinach in a hurry. Watercress has a mildly peppery taste while raw, although it is milder when cooked. As a result, watercress may be an excellent substitute for cooked spinach in recipes such as egg dishes, pastas, and soups.

What vegetables are watercress related to?

Introduction. Watercress is a member of the Cruciferae or Brassicaceae family, which includes cabbage, brussel sprouts, broccoli, rocket, cauliflower, and radish. Its health advantages have been known since ancient times when grown in clean spring water.

Is water leaf same as watercress?

Waterleaf is known as watercress in this region of the globe. There are several variations, so choose carefully.

What looks similar to watercress?

Upland cress, also known as American cress, early yellow rocket, and land cress, is a near cousin of watercress. Watercress is a semi-aquatic plant that grows along riverbanks and in hydroponic gardens, although upland cress thrives on dry soil.

What is the closest thing to watercress?

Arugula is the most likely substitute for watercress. It has a similar mild and peppery taste and will offer you with a comparable nutritious boost. Leaves of Nasturtium.

What is watercress called in America?

Cress is the name given to a group of green salad plants in the Nasturtium family that are modest in size, have a strong peppery flavor, and have light leaf texture. The most common varieties of this green were American Cress, Winter Cress, and Water Cress.

What are the variations of watercress?

Cress varieties
Watercress: This kind has the most pungent taste and texture since it grows freely in water.
Garden cress is cultivated in soil and has a peppery taste similar to horse radish.
Upland Cress has thinner stems and a milder taste.
Watercress from Korea is more crunchy and bitter.
Jun 13, 2021

Is watercress the same as baby spinach?

Watercress has a stronger flavor than spinach or kale, but it may be utilized in the same manner. Prepare a salad using solely watercress or a combination of watercress and other greens. Watercress may be used to sandwiches or pureed into creamy soups. Fruit, nuts, potatoes, sweet potatoes, beets, leeks, and maize all pair nicely with watercress.

Is water spinach same as watercress?

This vegetable thrives in moist subtropical climates and is known by numerous names in English, including water spinach, water convolvulus, Chinese watercress, and morning glory.

What is watercress called in English?

Watercress (Nasturtium officinale) is a kind of aquatic flowering plant in the Brassicaceae family.

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