Sauteed Dandelions
Elevate your side dish game with these vibrant and nutrient-packed Sautéed Dandelions, a simple yet sophisticated recipe brimming with bold flavors and health benefits. Fresh dandelion greens are gently sautéed with golden garlic in olive oil, then finished with a zesty touch of lemon juice, a hint of red pepper flakes, and a perfectly balanced seasoning of salt and black pepper. In just 20 minutes, you'll have a wilted, tender dish bursting with earthy, slightly bitter notes and a spicy, citrusy kick. Perfect as a standalone side or as a topping for grains, pastas, or grilled proteins, this recipe is an easy and delicious way to incorporate wild greens into your meals.
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Recipe Information
Ingredients
- 4 cups fresh dandelion greens
- 2 tablespoons olive oil
- 3 garlic cloves
- 0.5 teaspoons red pepper flakes
- 1 tablespoon lemon juice
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Rinse the dandelion greens thoroughly under cold water to remove any dirt or grit. Pat them dry with a clean towel or paper towel, then roughly chop the greens into manageable pieces, discarding any tough stems.
Peel and thinly slice the garlic cloves.
Heat the olive oil in a large skillet over medium heat.
Add the sliced garlic to the skillet and sauté for 1–2 minutes, stirring frequently, until the garlic is fragrant and lightly golden (but not burned).
Add the chopped dandelion greens to the skillet, stirring to coat them in the garlic-infused oil. Cook for 5–7 minutes, stirring occasionally, until the greens are wilted and tender.
Sprinkle the red pepper flakes over the greens, then add the lemon juice, salt, and black pepper. Stir well to combine and cook for an additional 1–2 minutes.
Remove the skillet from heat and transfer the sautéed dandelions to a serving dish. Serve warm as a side dish or a nutrient-packed topping for grains or proteins.
Nutrition Facts
Calories |
138 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 368 mg | 16% | |
| Total Carbohydrate | 16.4 g | 6% | |
| Dietary Fiber | 5.9 g | 21% | |
| Total Sugars | 1.3 g | ||
| Protein | 4.6 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 313 mg | 24% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 670 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
