Dandelion salad is a simple, characterful spring dish made with the young leaves of the dandelion, a wild plant highly valued for its purifying and digestive properties. Early in the season, dandelion is often eaten raw, when the leaves are still tender and the center shows just a hint of the bud: at this stage the flavor is more delicate and the bitterness remains pleasant. The root is also used in salads, left attached to the plant: after carefully cleaning it, dandelion is simply cut into wedges so the root contributes a pleasant crunch.
In the more traditional version it is enriched with hard-boiled eggs (called “sunflower salad”) and boiled potatoes, while sautéed bacon adds a savory note that contrasts with the slightly bitter character of the leaves. The classic dressing is oil and vinegar, sometimes with a pinch of sugar to mellow the taste. Those who prefer a milder variant can also add cheeses (asiago, fresh goat cheese, caciotta, feta, fontina, mild gorgonzola, grana padano, fresh pecorino, mild provolone, salted ricotta, taleggio). The dandelion root is also much appreciated: besides in salads, it can be roasted and used for coffee-like preparations, thanks to its interesting beneficial properties.
SEASON for #dandelion to eat in salad changes with altitude. In the plains it is mainly picked between February and April, between 400 and 800 meters from March to May, while in the mountains above 800–1000 meters from April to June. The best time is when the rosette is still low, with tender leaves and the bud barely visible, so it can be eaten raw.
RECIPES with dandelion
- Difficulty: Easy
- Cost: Very inexpensive
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: No-cook
- Cuisine: Healthy
- Seasonality: Winter, Spring
- Energy 110.75 (Kcal)
- Carbohydrates 6.93 (g) of which sugars 0.56 (g)
- Proteins 2.06 (g)
- Fat 9.39 (g) of which saturated 1.39 (g)of which unsaturated 0.24 (g)
- Fibers 2.63 (g)
- Sodium 250.79 (mg)
Indicative values for a portion of 90 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Dandelion Salad
- 5 cups dandelion greens (dandelion)
- to taste fine salt
- 1/2 tablespoon apple cider vinegar (or wine vinegar)
- 1 tablespoon extra virgin olive oil
Tools
- Knife
- Salad spinner for salad
Dandelion Salad
How should dandelion be harvested for salad?
Dandelion should be harvested at the beginning of the season, choosing young, tender rosettes with the bud just starting to show. Gently dig with the blade of a knife to extract the whole plant leaving the root attached, then remove damaged outer leaves and clean the root of soil.
How do you clean dandelion for salad?
Once cleaned, cut into wedges and then wash several times under running water, gently rubbing the root still attached to the plant to remove all soil.
Once all the soil has been removed, drain well and put into a salad bowl.
At this point you can season with a pinch of salt, the vinegar and a drizzle of oil.
STORE dandelion salad
Dandelion salad can be stored in the refrigerator for about 1 day, well covered or in an airtight container. However, it is preferable to consume it immediately after preparation because the leaves tend to wilt and lose crunchiness. If it has not yet been dressed it can last a little longer, better maintaining freshness and flavor.
FAQ (Questions & Answers)
Does dandelion have beneficial properties?
Yes, dandelion is a wild plant much appreciated for its purifying and digestive properties. The leaves are rich in vitamins (particularly vitamins A, C and K) and minerals such as potassium and iron, useful to support the body after winter. It promotes digestion, stimulates liver function and helps the body’s natural detoxification. It also has a mild diuretic effect that helps counteract water retention. The root is also widely used in herbal tradition because it supports the liver and can be used in infusions or roasted for coffee-like preparations.
Does dandelion lower cholesterol?
Dandelion can contribute to overall well-being thanks to its purifying properties and its content of fiber and antioxidants, which help fat metabolism. However, on its own it is not a specific remedy to lower cholesterol and should be included in a balanced diet.
Who should avoid eating dandelion?
It is better to avoid it in case of allergy to plants of the Asteraceae family, gallbladder problems or bile stones. In case of therapies or specific disorders it is always recommended to ask the opinion of a doctor.
Is dandelion salad harmful during pregnancy?
In general, dandelion consumed as food, raw in salad or cooked, is not considered dangerous in pregnancy if eaten in moderation and well washed. However, it is better to avoid herbal teas or supplements based on dandelion without medical advice.
Are dandelion and chicory the same thing?
No, they are not the same plant, although they are often confused because both are wild herbs with a bitter taste and are used similarly in cooking. Dandelion is a different species from chicory, but in many areas it is also called “wild chicory.” It is recognized by the toothed leaves arranged in a rosette and by the typical yellow flower that then becomes the seed puff. In the kitchen, young leaves are mainly used, raw in salad or cooked, while for chicory usually more developed leaves are consumed.
