Watercress
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Major Growing Areas
Originally from the eastern Mediterranean region, watercress can be found across Europe, North Africa and Central Asia. In Hong Kong, it is also grown in Chuen Lung Village on Tai Mo Shan in the New Territories, where it is well known for being irrigated with mountain spring water, which gives the leaves a crisp and refreshing texture.
Varieties
Also known as brown cress,brook cress or stream cress (French), watercress comes in two main types: aquatic (cultivated in streams or paddy fields) and terrestrial. The tender stems and leaves are edible.
Nutritional Values
Watercress is low in energy and fat with a very high nutrient density. Its vitamin K content is especially outstanding – just 34 g of watercress can meet the body’s daily needs, aiding in blood coagulation, preventing excessive blood loss and maintaining liver health.
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| Per 100 g |
| Energy |
11 kcal |
| Dietary Fibre |
0.5 g |
| Vitamin C |
43 mg |
| Vitamin A |
3190 IU |
| β-carotene |
1910 µg |
| Vitamin K |
250 µg |
| Calcium |
120 mg |
| Potassium |
330 mg |
Buying and Cooking Tips
The best watercress should have large, dark green and glossy leaves. Watercress has a distinctive taste – slightly peppery when raw, but sweet once cooked. Watercress is suitable for blanching or stir-frying. It is a common ingredient in traditional Chinese double-boiled soups, and also a popular hotpot item. In Western cuisine, watercress is usually used in making cream soups, pesto or fresh salads.
Fun Facts
Highly nutritious, watercress once topped the U.S. Centers for Disease Control and Prevention’s list of the powerhouse fruits and vegetables, with a perfect score of 100. From the perspective of traditional Chinese medicine, watercress can help clear heat, moisten the lung, relieve cough, eliminate phlegm and promote urination. It is often used for relieving dry mouth, sore throat, as well as coughs caused by lung heat.
Common Dishes:
Watercress, Dried Duck Gizzard and Pork Bone Soup; Minced Pork, Watercress, Salted Egg and Century Egg in Broth; Stir-fried Watercress with Sliced Ginger; Creamy Watercress Soup, etc.
"One serving of vegetables" is approximately equivalent to:
½ bowl of cooked watercress
Note: One bowl = 250-300 ml
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