- Dandelion Greens are loaded with calcium. Just one cup of chopped dandelion greens has 103 milligrams (10% of the recommended daily value) of Calcium! That’s slightly more than Kale!
- Next to fresh parsley, dandelion greens have a high iron content. One cup contains 1.7 milligrams of iron
- Dandelion Greens are rich in minerals. Besides calcium and iron, they are a good source of copper (10%RDV), manganese (8%RDV), phosphorus (5%RDV) and magnesium(5%RDV)
- Dandelion Greens have more protein per serving than spinach. The greens themselves are 14% protein and contain all essential amino acids so it’s a complete protein. One chopped cup contains 1.5 grams of protein
- Besides vitamin A as beta-carotene (186%RDV) and vitamin C (21%RDV), each cup of chopped dandelion greens are also good sources of vitamins B1 (9%RDV), B2 (11%RDV), B6 (11%RDV), vitamin E (13%RDV) and especially abundant invitamin K (357%DRV)
Fun Fact: The middle English form of dandelion-dent-de-lioun- reveals the word’s French origin: dentdelion, meaning “tooth of the lion”, for the plant’s sharply indented leaves.
Makes 8 servings
Active Time30 min
Total Time40 min
- 3 lbs. dandelion greens, tough lower stems discarded and leaves cut crosswise into 2-inch pieces
- 1/2 cup extra-virgin olive oil
- 5 large garlic cloves, smashed
- 1/4 to 1/2 teaspoon dried hot red-pepper flakes
- 1/2 teaspoon fine sea salt
Cook greens in a 10-to 12-quart pot of boiling salted water (3 tablespoons salt for 8 quarts’ water), uncovered, until ribs are tender, about 10 minutes. Drain in a colander, then rinse under cold water to stop cooking and drain well, gently pressing out excess water.
Heat oil in a 12-inch heavy skillet over medium heat until it shimmers, then cook garlic and red-pepper flakes, stirring, until pale golden, about 45 seconds. Increase heat to medium-high, then add greens and sea salt and sauté until coated with oil and heated through, about 4 minutes.
Dandelion greens can be boiled 3 days ahead. Chill, wrapped in paper towels, in a sealed bag.