How long does it take to make Nasturtium Microgreens Summer Pasta Salad (20-Minute Picnic Dish)?
This recipe takes approximately 20 min total.
20 min
· Serves 4
· Updated March 17, 2026
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Nasturtium microgreens are best added fresh as a finishing ingredient. Orzo pasta salad with cherry tomatoes, olives, feta, and peppery nasturtium microgreens folded in at the last moment.
This recipe takes approximately 20 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.
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8 oz orzo pasta, cooked and cooled
1 cup nasturtium microgreens
1 cup cherry tomatoes, halved
1/4 cup Kalamata olives, halved
1/2 cup feta, crumbled
2 tbsp olive oil
1 tbsp red wine vinegar
1 tsp dried oregano
Salt & pepper
Whisk olive oil, vinegar, and oregano; season with salt and pepper.
Combine orzo, cherry tomatoes, olives, and feta in a large bowl.
Toss with dressing.
Fold in nasturtium microgreens just before serving to preserve their color and peppery bite.
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. Nutritional Composition and Antioxidant Capacity in Edible Flowers: Characterisation of Phenolic Compounds by HPLC-DAD-ESI/MSn — International Journal of Molecular Sciences, 2015
Softened butter blended with peppery nasturtium microgreens and lemon zest — melt over grilled steak, fish, or warm bread.
Creamy hummus drizzled with olive oil and blanketed in peppery nasturtium microgreens — a stunning party appetizer that takes 15 minutes.