Sautéed Dandelion Greens

By March 25, 2012 March 24th, 2021 Gluten Free, Greens, Recipes, Seasonal, Vegetables, Video


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.  Of course they also want to be loved the way the French love their dandelions greens and not disliked the way many Americans dislike the weeds in their lawn. You can pick dandelions from your own backyard but only if your lawn is organic, you wouldn’t want to eat any pesticides or herbicides.  Below is a recipe and VIDEO to make Sautéed Dandelion Greens with garlic.  Enjoy!

Health Benefits of Dandelion Greens

  • 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.. One cup of dandelion greens contains 15 percent protein, 112% of our daily recommendation of vitamin A, 32% of vitamin C, and 535% of vitamin K, a magnificent 218 mg potassium, 103 mg calcium, and 1.7 mg iron
  • Dandelion greens are an outstanding bitter tonic for the entire digestive system The chlorophyll acts as a fertilizer for good bacterial growth in the intestines to prevent proliferation of yeast, parasites and bad bacteria. 
  • The bitters have an antiseptic effect on the kidneys and liver improving their function.
  • The French name for dandelion is piss-en-lit. This literally means wet the bed, speaking to the diuretic properties of the bitter green helping our body remove excess water.
  • Dandelion greens are anti-inflammatory. They help to reduce swelling which is the root cause of many chronic diseases.
  • It can purify the bloodstream and liver, and it can stimulate the manufacture of bile which helps break down fat.

How to Use Dandelions

  • The young greens can be eaten raw, in a salad, alone or mixed with other spring greens. The older greens should be parboiled to cut the bitter flavor.
  • You can add a little dandelion greens into a vegetable stir fry. This is an easy and palatable way to incorporate bite-size pieces of the beneficial green into the whole family’s diet.
  • Dandelion greens sauté beautifully with garlic or onions.
  • The dried root is used for making a medicinal tea.
  • For a spring treat try dandelion tea; boil chopped dandelion leaves & flowers in water for 5 minutes, add a pinch of salt, strain and drink throughout the day. The bitter flavor actually grows on you!
  • The yellow florets of just opened flowers have a honey-like flavor. They can be eaten with salads, pasta or rice dishes. 
  • The flowers that have gone to puff, should always be used for making wishes.

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Sauteed Dandelion Greens

  • Author: Ingrid DeHart -


  • 1 bunch dandelion greens, tough lower stems discarded, and leaves cut crosswise into 2-inch pieces
  • 2 tablespoons extra-virgin olive oil
  • 24 large garlic cloves, coarsely chopped
  • Pinch of red pepper flakes
  • Celtic sea salt to taste
  • 12 tablespoons extra-virgin olive oil to add for flavor


  1. Bring a pot of salted water to boil add dandelion greens.
  2. Cook them uncovered for 10 minutes until tender.  Drain, cool and squeeze out the water.
  3. Heat olive oil in a sauté pan on medium low.
  4. Add garlic and red pepper flakes sauté 30 seconds until slightly golden.
  5. Add dandelions and sprinkle with sea salt. Increase heat to medium, then sauté until tender, about 4 minutes.
  6. Finish by drizzling extra virgin olive over the greens, taste to adjust salt.
  7. Serve with lemon.


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