Italian-style sautéed dandelion greens with garlic and chili

Italian-style sautéed dandelion greens with garlic and chili recipe videos

This is a classic Italian side dish, often called 'cicoria ripassata' or 'cicoria saltata,' featuring sautéed dandelion greens. The greens are typically blanched first to mellow their bitterness, then quickly sautéed in olive oil with plenty of garlic and a pinch of red chili flakes for a savory, slightly spicy kick. It's a staple in Italian home cooking, particularly in central and southern regions like Lazio and Campania.

🍽️ Nutrition at a glance

This dish is very low in carbohydrates and fat, with the primary calories coming from a small amount of olive oil. It's an excellent source of vitamins A, C, and K, as well as minerals like iron and calcium. A typical serving contains roughly 80-120 calories.

Nutrition breakdown

Calories	95 kcal
Protein	2.5 g
Carbs	3.5 g
Fat	8.5 g
Fiber	2.5 g
Sugar	0.5 g
Sodium	45 mg
Vitamin K	530 mcg
Vitamin A	5600 IU
Vitamin C	18 mg
Calcium	180 mg
Iron	1.8 mg
Potassium	240 mg
Magnesium	20 mg
Folate	28 mcg

Per 1 cup (130 g) · estimated, varies by recipe

💡 What's interesting

Dandelion greens are a prime example of a 'foraged' or wild vegetable that has been embraced in Italian cuisine, turning a common garden weed into a nutritious delicacy. Nutritionally, they are exceptionally rich in vitamin K, which is crucial for bone health and blood clotting.