This Dandelion Salad Is Nature’s Nutritional Powerhouse

Spring has finally sprung. And the young dandelions are bouncing out in bloom. It’s time to try your hand at this super simple dandelion salad recipe. It’s power packed with nourishment.

Dandelion greens are extremely high in vitamins A, K, and beta carotene. They are also high in vitamins E, C, thiamine, riboflavin, B6, folate, and the minerals calcium, iron, potassium, and manganese.

In his wartime ‘Kitchen Front’ broadcasts in the UK, BBC Radio’s Dr Charles Hill advised people to supplement their rations with dandelions.

Because the plants are so late in coming out this year, and the skies have been overcast, the dandelion greens have very little bitterness.

More sunshine equals more bitterness. Which is why if bitterness is hard for you to swallow (Yes, that is an intended pun), then gather your bitter greens out of direct sunlight.

I like my wild food simple. Yes food porn is great. To a degree. Oohing and arghing over some handsome chefs creation. But does that really get you out there wanting to copy them.

Chances are you’re busy, and spending 3 hours in the kitchen after a day’s work, or looking after grand children (like I have been doing) means you just want delicious, quick, nourishing wild food.

With that in mind. And to encourage you to get back in to the foraging swing as the new season wakes up. My sweetheart and I crafted this dandelion salad. It’s a take on the traditional French one.

So first off, you need to gather some nice, fresh, vibrant dandelion leaves in order to make this dandelion salad.

So go outside now, and head for your nearest dandelion patch.

Because dandelion has high amounts of vitamin K, it is best to avoid it if you are on warfarin medication.

Traditional Dandelion Salad Recipe: Ingredients

  • 500g boiled potatoes (quartered)
  • 75g dandelion greens (shredded)
  • 250g marinated tempeh (cubed)
  • a handful of chopped black olives

Traditional Dandelion Salad Recipe: Salad Dressing

  • 1/2 clove of garlic
  • 1 teaspoon Dijon mustard
  • 2 tablespoons rapeseed or sunflower oil
  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons white vinegar
  • 1 tablespoon date syrup (optional)
  • 1 pinch sea salt
  • 1 pinch freshly ground black pepper

Traditional Dandelion Salad Recipe: Instructions

  1. First off. Please do not be a slave to these instructions. They are simply a guide. If you want to add ingredients or change things around, just do it. No need to ask me.
  2. Rinse and spin dry your dandelion leaves, then tear or cut into large pieces and place in a salad bowl.
  3. Boil your potatoes until they are tender, then quarter them and put on top of the dandelion leaves.
  4. Marinate and bake your tempeh, then cube. When done, sprinkle over the salad ingredients.
  5. Add the chopped black olives.
  6. Put the salad dressing ingredients in a jam jar and shake vigorously until combined well.
  7. Dress the salad with the dressing, and serve.

Serves: 3

Further Reading

Share your experience. Leave a note for others

  1. Have you read anything about nightshades (inc. tomatoes, potatoes, aubergines and capsicums) and their inflammatory properties? Should be interested to know what you think

  2. I never eat dandelions without a good shake of Soy sauce – which ‘civilises’ them & removes bitterness. Recommended to all. (There seems to be none in the recipe above).

    • Iain – As I say in the recipe… “First off. Please do not be a slave to these instructions. They are simply a guide. If you want to add ingredients, or change things around, just do it. No need to ask me.”

  3. Thanks Robin for the recipe. I have been munching on the dandelion leaves all summer (yes, April is second month of Autumn here) and some late arrivals flowering still.
    I am doing my best to get others into foraging. There is sooo much food out there.
    Mike.

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