Italian sautéed dandelion greens with garlic and chili

Italian sautéed dandelion greens with garlic and chili recipe videos

This is a simple, rustic Italian side dish where fresh dandelion greens are quickly sautéed with garlic, olive oil, and a pinch of chili flakes. It's a classic preparation from Southern Italy, particularly Sicily and Puglia, where foraged greens are a staple. The dish is known for its bold, pleasantly bitter flavor profile.

🍽️ Nutrition at a glance

This dish is very low in calories and carbohydrates, with negligible fat and protein. It is an exceptional source of vitamins A, C, and K, as well as minerals like iron, calcium, and potassium.

Nutrition breakdown

Calories	55 kcal
Protein	2.5 g
Carbs	6 g
Fat	3 g
Fiber	3 g
Sugar	1 g
Sodium	45 mg
Vitamin K	530 mcg
Vitamin A	550 mcg RAE
Vitamin C	25 mg
Potassium	350 mg
Iron	3 mg
Calcium	140 mg
Magnesium	35 mg
Manganese	0.4 mg

Per 1 cup cooked (135 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish represents the Italian tradition of 'cucina povera' (peasant cooking), utilizing wild, foraged greens. Nutritionally, dandelion greens are a powerhouse, often containing more iron and calcium per serving than spinach.