Dandelion green and white bean stew
Dandelion green and white bean stew is a hearty, rustic dish that combines the earthy, slightly bitter flavor of dandelion greens with the creamy, mild taste of white beans. Typically made with simple ingredients like onions, garlic, and broth, it is a comforting meal often associated with Mediterranean and American country cooking, where foraged greens are a staple.
🍽️ Nutrition at a glance
This stew is a good source of plant-based protein and dietary fiber, with a moderate amount of carbohydrates and very low fat. It provides key nutrients like iron, vitamin K, and potassium, and a typical serving contains roughly 200-250 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 12 g |
| Carbs | 32 g |
| Fat | 3 g |
| Fiber | 10 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Vitamin K | 450 mcg |
| Vitamin A | 350 mcg RAE |
| Iron | 3.5 mg |
| Potassium | 650 mg |
| Folate | 120 mcg |
| Magnesium | 60 mg |
| Manganese | 0.8 mg |
| Vitamin C | 15 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects a tradition of using foraged ingredients like dandelion greens, which are often considered weeds but are nutritionally dense. Nutritionally, dandelion greens are exceptionally high in vitamin K and vitamin A, making this stew a surprisingly potent source of these essential nutrients.
