Sauteed Dandelion Greens

Name: Sauteed Dandelion Greens
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Cuisine: Paleo
Ingredients: 1 bunch dandelion greens, tough lower stems discarded, and leaves cut crosswise into 2-inch pieces; 2 Tablespoons extra-virgin olive oil; 2-4 large garlic cloves, coarsely chopped; Pinch of red pepper flakes; Celtic sea salt to taste; 1 Tablespoons extra-virgin olive oil and a sprinkle of Maldon sea salt for garnish; Lemon for garnish

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If you haven’t tried dandelion greens, you are in for a treat. Sautéed Dandelion Greens are tender, full of flavor and slightly bitter. They taste delicious and have more nutrients than kale or spinach.

I love the energy of the dandelions. No matter how hard we try to destroy them they keep coming back. That persistence is something we can all appreciate.

Americans generally don’t love this backyard weed and rarely eat it. The French love their dandelions greens and eat them regularly. It may even have something to do with why French people are so slender!

The bitterness aids digestion, helps nutrient absorption, stimulates immune function and even helps keep sugar cravings at bay.

What Do Dandelion Greens Taste Like?

Dandelion leaves are quite bitter and peppery with an earthy taste. The young tender shoots are less bitter. Boiling them helps remove the bitterness. The more water you cook the dandelion greens in, the less bitter they will be.

Sautéed with garlic and olive oil as in my recipe, these green leaves are simply delicious. They have a taste similar to kale.

Dandelion greens are safe to eat raw. When used in salads they taste similar to radicchio and arugula. It’s best to mix them with sweet green lettuces.

You can add a few dandelion greens into a vegetable stir fry. This is an easy and palatable way to incorporate bite-size pieces of these beneficial greens into the whole family’s diet.

Dandelion soup has a mild taste and will boost your immunity.

The flowers are also edible. Yellow florets of just opened dandelion petals have a honey-like flavor; mature blossoms are bitter but still nutritious and fun to eat. They can be eaten with salads, vegetables or rice dishes.

The flowers that have gone to puff, should always be used for making wishes.

How to Cook Sautéed Dandelion Greens

Since they are bitter, the best way to cook them is boil first and then saute. This recipe has only 3 ingredients plus sea salt and red pepper flakes or black pepper. This is how you do it.

Cut off the bottom one to two inches of thick stems and discard.
Plunge them into a bowl of cold water to remove any dirt.
Cut into 2 inch sections. You can leave the tops a little longer.
Bring a large pot of salted water to boil and add dandelion greens.
Cook them uncovered for 10 minutes until tender. If you can pierce the stem of a dandelion green with a fork, then they’re ready. Be careful not to over boil them, or they’ll become mushy.
Plunge or rinse in cold water to stop the cooking process.
Drain, cool and squeeze out the water.
Heat olive oil in a sauté pan on medium low.
Add garlic and red pepper flakes (optional) sauté 30 seconds until slightly golden.
Add dandelions and sprinkle with sea salt.
Increase heat to medium, then sauté until tender, about 4 minutes.

Health Benefits

Dandelions are among the most nutritious leafy greens that you can eat. They have more beta carotene than carrots, more iron than spinach, an abundance of vitamins and minerals, especially Vitamin A and C, calcium and iron.
Dandelion greens are good for your entire digestive system The chlorophyll acts as a fertilizer for good bacterial growth in the intestines to improve digestion and prevent proliferation of yeast, parasites and bad bacteria.
The bitters have an antiseptic effect on the kidneys and liver improving their function.
They are a natural diuretic. The French name for dandelion is piss-en-lit. This literally means wet the bed, speaking to the diuretic properties of the bitter greens helping our body remove excess water.
Dandelion greens are anti-inflammatory. They help reduce swelling which is the root cause of many chronic diseases.

Video of Sautéed Dandelion Greens

Frequently Asked Questions

Does cooking dandelion greens destroy nutrients?

While some nutrients might leach out into the water, with dandelion greens boiling can increase nutrient bioavailability. When cooked, they become a slightly higher source of protein and fiber, and like other leafy greens, higher in bioavailable calcium.

Are dandelion greens high in oxalates?

Unlike spinach and chard, dandelion greens are lower in the oxalic acid which can interfere with your body’s ability to absorb calcium.

Can I use the water I cook the dandelions in?

Yes absolutely. Since it does have some of the vitamins and minerals from the leaves, it’s great to use as soup stock. You can also use it as liquid for your smoothie or just drink it!

Where to Buy Dandelion Greens

You can pick dandelions from your own backyard if your lawn is organic, you don’t want to eat pesticides or herbicides. Also make sure no dogs have been around the plants.

They are also available in most upscale groceries, Asian markets, or farmers’ markets, by the pound or bunch.

If dandelions grow in public areas, ask the local authorities first before foraging them, as parks and trails are often sprayed during the spring and summer.

Enjoy this super nutritious vegetable often. It’s a great side dish your whole family will love.

If you like this recipe you may also enjoy these other dandelion recipes.

Creamy Dandelion Soup (Paleo, Vegan)

Poached Eggs with Dandelion Greens in Broth

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