Cattail Shoot Salad with Vinaigrette

Cattail Shoot Salad with Vinaigrette recipe videos

Cattail Shoot Salad with Vinaigrette is a fresh, seasonal dish made from the tender, young shoots of the cattail plant, often harvested in early spring. The crisp, cucumber-like shoots are typically sliced and tossed with a simple vinaigrette of oil, vinegar, and herbs. This foraged salad is a traditional springtime delicacy in parts of North America, Europe, and Asia.

🍽️ Nutrition at a glance

This salad is low in calories, fat, and protein, but provides a good source of dietary fiber and essential minerals like potassium and manganese. A typical serving contains roughly 80-120 calories, depending on the amount of vinaigrette used.

Nutrition breakdown

Calories	95 kcal
Protein	1.5 g
Carbs	8 g
Fat	6.5 g
Fiber	3 g
Sugar	2 g
Sodium	120 mg
Potassium	380 mg
Vitamin A	15% DV
Vitamin C	20% DV
Manganese	25% DV
Vitamin K	30% DV
Magnesium	10% DV
Iron	8% DV
Folate	12% DV

Per 1 cup (150 g) · estimated, varies by recipe

💡 What's interesting

Cattail shoots are a prime example of wild, foraged food, offering a unique, mild flavor that connects eaters to historical and indigenous culinary practices. Nutritionally, they are a surprising source of vitamin C and beta-carotene, antioxidants not always associated with simple green vegetables.