Himalayan Balsam

Himalayan balsam (Impatiens glandulifera) young shoots and tops are edible and can be incorporated into various dishes. However, specific nutritional data for these parts of the plant is not readily available.

 

⚠️ Safety Considerations

  • Calcium Oxalate Content:

  • Himalayan balsam contains calcium oxalates, which can be harmful in large quantities

  • Cooking the plant thoroughly can help reduce these compounds

Health Conditions:

  • Individuals with gout, kidney stones, arthritis, or similar conditions should avoid consuming this plant

  • Invasive Species:

  • Himalayan balsam is considered an invasive species in many regions

  • Foraging should be done responsibly to prevent its spread

Himalayan balsam seeds are one of the tastiest and safest parts of the plant to forage — and they’re actually quite versatile in the kitchen. They’re small, black or dark brown when ripe, and have a mild, nutty flavour — somewhat like sunflower seeds or walnuts.

🌱 How to Harvest the Seeds

  • Pick in late summer to early autumn (August–October, depending on region).

  • The seedpods are explosively dehiscent — they burst open when touched, so:

    • Cup your hand around them and gently pinch the base.

    • Or place a bag or jar around them to catch the seeds.

  • Ripe seeds are black or dark brown; avoid green ones (they’re unripe and slightly bitter).

🌿 Nutritional Overview (Young Shoots & Tops)

Nutrient | Estimated Amount (per 100 g, Fresh)

Calories  ~30–40 kcal

Carbohydrates  ~6–8 g

Protein  ~2–3 g

Fat  ~0.1–0.3 g

Fibre  ~3–5 g

Vitamin C  Moderate

Calcium  Moderate to High

Iron  Moderate 

Note: These values are estimated based on general profiles of leafy greens and the limited information available on Himalayan balsam

How to Use Himalayan Balsam Seeds

Raw

  • As a trail snack — eat straight after harvesting (they’re mild and pleasant).

  • Sprinkle onto salads or granola.

  • Mix into yogurt or fruit bowls.

Toasted/Roasted

  • Toast in a dry pan for 2–3 minutes until they pop slightly and smell nutty.

  • Great sprinkled on:

    • Soups

    • Stir-fries

    • Rice or grain bowls

Ground

  • Grind into a coarse flour or meal:

    • Use to enrich bread, muffins, or pancakes (replace ~10–20% of flour).

    • Mix with oats and seeds for homemade energy bars.

Sweet uses

  • Stir into melted chocolate and spoon into molds for a nutty crunch.

  • Combine with honey and oats as a topping for baked fruits.

  • Use as a wild foraged garnish on cakes or truffles.

Flavour Pairings

  • Honey

  • Dark chocolate

  • Wild fruits (blackberries)

  • Toasted oats

  • Spices like cinnamon or nutmeg

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