Italian 'Cicoria Ripassata'
Italian 'Cicoria Ripassata' is a classic Southern Italian side dish made from braised dandelion greens, typically sautéed with garlic, olive oil, and sometimes chili flakes. The name 'ripassata' refers to the technique of 'passing' the boiled greens through a pan with hot oil and aromatics to enhance their flavor. It is a staple in regions like Puglia, Sicily, and Calabria, often served as a rustic accompaniment to meat or fish.
🍽️ Nutrition at a glance
This dish is very low in carbohydrates and fat, making it an excellent source of dietary fiber and essential vitamins. A typical serving provides a modest calorie count, usually around 50-80 kcal, while being rich in vitamins A, C, and K, as well as minerals like iron and calcium.
Nutrition breakdown
| Calories | 65 kcal |
| Protein | 3.5 g |
| Carbs | 6 g |
| Fat | 3 g |
| Fiber | 4.5 g |
| Sugar | 1.5 g |
| Sodium | 120 mg |
| Vitamin A | 550 µg |
| Vitamin C | 25 mg |
| Vitamin K | 450 µg |
| Iron | 2.5 mg |
| Calcium | 180 mg |
| Potassium | 350 mg |
| Magnesium | 40 mg |
| Folate | 100 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Cicoria Ripassata is a prime example of 'cucina povera' (peasant cooking), where foraged or garden-grown greens are transformed into a flavorful dish using minimal ingredients. Nutritionally, dandelion greens are a powerhouse, containing more iron than spinach and offering a unique, slightly bitter profile that is highly prized in Mediterranean cuisine.
