Ready to make a delicious dandelion greens recipe? In this post I share a video tutorial for how to saute dandelion greens so they don’t turn bitter. Keep reading to learn more about this healthy and delicious leafy green.
YouTube video
Here’s my video tutorial for how to saute dandelion greens with white beans and tomatoes:
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What are dandelion greens?
- Dandelion greens is a term used to describe a leafy green vegetables which grows abundantly in the wild as well as on farms.
- These are packed with calcium, iron, and potassium and are great for getting your Daily Dozen!
Benefits of eating these
- Dandelion greens are a nutritional powerhouse
- This leafy green is high in vitamins, minerals, and antioxidants and are also good for digestion
Where to find and buy
- Dandelion greens can be found in most fields and meadows.
- They are also easy to grow at home.
- Purchase fresh greens at farmer’s markets, Whole Foods and Sprouts markets.
How to use
- Use these leafy greens in a variety of dishes such as salads, soups, stews, and more.
- These leafy greens are also a great way to make a delicious and healthy tea
Harvesting
- The best time to harvest dandelion greens is in the spring
- You should harvest them before they flower
- Store in the refrigerator for up to 2 weeks
How to saute dandelion greens
Saute dandelion greens with garlic and red chili flakes along with tomatoes and white beans for a delicious and hearty meal. The acid in the tomatoes make the dandelion greens not bitter tasting. You can also saute the dandelion greens without oil, simply combine them in the skillet with the water, cover and cook for 5 minutes.
- Makes 2 servings
- Prep time: 1 minute
- Cook time: 7 minutes
Nutrition Facts
This recipe contains per serving the following:
- Protein: 11.9 g
- Calcium: 249.9 mg
- Iron: 6.2 mg
- Potassium: 1060.1 mg
View full nutrition facts for this recipe on Cronometer.com.
Equipment
- Skillet with lid
- Tongs
- Cutting board
- Knife
- Measuring spoons
- Measuring cup
Ingredients
- 3 cups fresh Dandelion greens
- 1/4 cup water
- 1 tablespoon Olive Oil, optional
- 2 peeled garlic cloves, optional
- 1 teaspoon Red Chili Flakes, optional
- 1 1/2 cups fresh tomatoes, chopped, optional
- 1 3/4 cup cooked Great Northern Beans, drained
Directions
- Heat a skillet. Add olive oil and garlic.
- Cook for 2-3 minutes or until starting to brown.
- Add red chili flakes and washed dandelion greens along with water.
- Toss to coat greens in oil using tongs.
- Cover with a lid and simmer for 5 minutes on medium heat.
- Remove lid and place cooked dandelion greens onto serving plate.
- Add beans and tomatoes to skillet with remaining garlic and oilve oil mixture.
- Cook on medium heat for 2-3 minutes.
- Serve with cooked dandelion greens.
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