Dandelion greens: Benefits + 5 simple and delicious recipes

Whether you think of the dandelion as a pesky weed or a superfood superstar, dandelion greens deliver a wide range of health benefits.

From lowering your blood sugar to delivering important antioxidants, the dandelion plant is increasingly being used in food, drinks and supplements.

Compared with the modern day superfood spinach, dandelion greens have way more health benefits.

They have eight times more antioxidants, two times more calcium, three times more vitamin A and five times more vitamin K and vitamin E.

So if you’re on the fence when it comes to the humble dandelion, this guide will tell you all you need to know about this powerhouse plant.

We’ll look at:

What are dandelion greens?
How do dandelion greens taste?
Dandelion greens benefits
How to cook dandelion greens
Where to buy dandelion greens
5 simple and delicious dandelion greens recipes

Ready?

Let’s get started!

What are dandelion greens?

Dandelion greens come from the dandelion plant that can be found in most gardens and backyards.

The dandelion plant has a distinctive ray of yellow flowers at the top, a hollow stem and a rosette of leaves at the base of the plant.

Scientifically speaking, the dandelion plant is a weedy perennial herb that is native to Eurasia but can also be found in North America.

For centuries dandelion roots and leaves have been used to treat medical issues.

Native Americans boiled dandelions in water to treat kidney disease, swelling, skin problems, heartburn and upset stomach.

You may also recognise the dandelion plant’s seeds.

Many people believe that dandelion seeds grant wishes and carry your thoughts and dreams when you blow them into the air.

How do dandelion greens taste?

All parts of the dandelion plant are safe to eat.

The leaves of the dandelion plant taste bitter but they can be mixed with other leaves and used in salads, omelettes, sandwiches and more.

The root of the dandelion plant can be used to make coffee-like beverages.

Much like mushroom coffee, dandelion greens have seen a resurgence in popularity as people look for alternatives to standard coffee.

More research needs to be done on the safety of dandelion greens if eaten in large quantities.

Research is also needed to understand the effects of dandelion greens for pregnant women.

Dandelions are likely safe but avoid consuming them in large quantities.

Dandelion greens benefits

Dandelions have a range of benefits.

They are rich in vitamin K, vitamin C and various minerals including iron, calcium, magnesium, potassium and manganese.

According to research conducted in 2022, the dandelion has antibacterial, anti-inflammatory, cytotoxic and diuretic properties.

Due to the high potassium content of dandelion greens they work as a diuretic and help increase urine output and treat water retention.

Dandelions also contain natural anti-inflammatories and antioxidants which help to reduce inflammation in your body and protect your body.

When eaten as part of a healthy, balanced diet, dandelions can help to:

Lower blood sugar.
Treat water retention.
Keep your immune system strong.
Lower cholesterol.
Lower inflammation.

How to cook dandelion greens

There are many ways to eat dandelion greens.

Remember dandelion leaves are bitter so you won’t want to add too many to your recipe if you don’t enjoy their bitter taste.

Younger and more delicate dandelion leaves will be more delicate in flavour than tougher, thicker greens.

#1 Eat the greens raw

You can eat dandelion leaves raw and mix them into a salad with a homemade citrus vinaigrette.

When you cook dandelion leaves they increase in bitterness so many people prefer to eat them raw.

Make sure you wash the leaves before using them in your salad.

Any unused leaves will keep for 5 days when stored in the fridge.

#2 Sautee the greens

Boil the greens for 5 minutes then saute them in a frying pan with olive oil, garlic and salt and pepper for up to 5 minutes.

The garlic adds a little more flavour.

At the end of this guide you will find a sample sauteed greens recipe.

#3 Bake the greens

Dandelion leaves make great dandelion leaf chips.

Coat the dandelion greens evenly with a light amount of seasoning and olive oil and place in the oven on a baking sheet lined baking tray.

Bake at 250 degrees for up to 8 minutes or until the desired crispiness is achieved.

#4 Combine into a soup

The leaves and root from a dandelion can be added to your favourite soup recipe.

They can easily replace leafy greens like chard and kale in any recipe.

At the end of this guide you will find a sample soup recipe.

#5 Add to an omelette

Replace any other leafy green like spinach in your favourite omelette recipe.

They also work well on top of pizzas and alongside any other egg-based recipe.

#6 Juice the greens

Try adding a handful of greens to your favourite juice recipe.

Cucumbers and apples will help to reduce some of their bitterness and will add sweetness.

At the end of this guide you will find a detoxifying smoothie recipe.

Where to buy dandelion greens

Dandelion greens can be found in farmer’s markets, health food stores and some major supermarkets.

You can of course harvest your own dandelion greens from your garden or local park.

If you choose to pick your own, make sure the lawn hasn’t been treated with any chemicals.

Also avoid dandelions found in high footfall areas or near roadways.

5 simple and delicious dandelion greens recipes

Now you know more about the benefits of dandelion greens, here are our top picks of simple and delicious recipes.

#1 Dandelion Salad (Nourished Kitchen)

This simple salad from Nourished Kitchen is a winner.

It only contains greens, a lemon vinaigrette and a herby, garlic dressing.

The result? A bright, aromatic salad perfect for the summer.

#2 Wild and Creamy Dandelion Soup (Simply Beyond Herbs)

This wild and creamy dandelion soup from Simply Beyond Herbs is nutritious and delicious.

It’s easy to prepare (with just 8 ingredients) and perfect for those wintry, chilly days when you want something warm and comforting.

This recipe works best with young, tender leaves from the dandelion plant as they have the best flavour.

The best time to harvest dandelions so you get young, tender leaves is in early spring.

#3 Dandelion Detox Smoothie (Solluna)

This smoothie from Solluna really packs a punch.

The combination of dandelion greens and ginger make it a wonderfully zingy, detoxifying smoothie that helps to improve digestion.

This recipe also pairs dandelion greens with pear and banana making it into a sweet, creamy smoothie.

#4 Sauteed Dandelion Greens (Fork in the Road)

If you want to add a little flavour to your greens, then this recipe from Fork in the Road is for you.

The recipe combines olive oil, garlic, red pepper flakes and dandelion greens with a pinch of salt and pepper.

#5 Sauteed Dandelion Greens with Eggs (A Beautiful Plate)

This recipe from A Beautiful Plate really highlights the underappreciated dandelion green.

The greens are sauteed with leeks, eggs, feta cheese and paired with a crusty loaf of bread.

A real treat for brunch, lunch or dinner!