Italian Insalata di Dente di Leone
Italian Insalata di Dente di Leone, or dandelion salad, is a traditional dish that uses the young, tender leaves of the dandelion plant as its base. The leaves are typically tossed with a simple vinaigrette of extra virgin olive oil, lemon juice, and salt, and may be accented with ingredients like garlic, anchovies, or shaved Parmesan cheese. This rustic salad is a staple in Italian countryside cooking, particularly in regions like Tuscany and Liguria.
🍽️ Nutrition at a glance
This salad is very low in carbohydrates and fat, with a modest amount of protein, making it a light and nutrient-dense option. It is an excellent source of vitamins A, C, and K, as well as minerals like iron and potassium, with a typical serving containing roughly 50-80 calories.
Nutrition breakdown
| Calories | 65 kcal |
| Protein | 1.5 g |
| Carbs | 3 g |
| Fat | 5.5 g |
| Fiber | 1.8 g |
| Sugar | 0.5 g |
| Sodium | 180 mg |
| Vitamin K | 280 mcg |
| Vitamin A | 4500 IU |
| Vitamin C | 15 mg |
| Potassium | 180 mg |
| Iron | 1.2 mg |
| Calcium | 50 mg |
| Magnesium | 15 mg |
| Manganese | 0.2 mg |
Per 1 cup (56 g) of raw dandelion greens with dressing · estimated, varies by recipe
💡 What's interesting
Culturally, dandelion greens are a classic example of Italian 'cucina povera' (peasant cooking), where foraged wild plants are transformed into delicious, healthy meals. Nutritionally, the leaves are known for their distinctively bitter flavor, which is believed to aid digestion and stimulate appetite.
