Korean Mindeul-namul
Korean Mindeul-namul is a traditional side dish made from blanched and seasoned dandelion greens, a popular wild edible in Korea. The dish typically features dandelion greens tossed with a savory dressing of soy sauce, sesame oil, garlic, and sometimes a touch of chili or vinegar. It is a staple in Korean home cooking, especially during spring when dandelions are harvested, and is often served as part of a banchan spread.
🍽️ Nutrition at a glance
Mindeul-namul is low in calories and carbohydrates, providing a good source of fiber, vitamins A and C, and minerals like iron and calcium. A typical serving contains roughly 50-80 calories, with minimal fat and protein, making it a light and nutritious addition to meals.
Nutrition breakdown
| Calories | 65 kcal |
| Protein | 3.5 g |
| Carbs | 8 g |
| Fat | 2.5 g |
| Fiber | 3 g |
| Sugar | 1.5 g |
| Sodium | 380 mg |
| Vitamin A | 15000 IU |
| Vitamin C | 20 mg |
| Vitamin K | 250 mcg |
| Iron | 2.5 mg |
| Calcium | 120 mg |
| Potassium | 350 mg |
| Magnesium | 25 mg |
| Manganese | 0.4 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Mindeul-namul reflects Korea's deep-rooted foraging tradition, where wild greens are valued for their health benefits and seasonal freshness. Nutritionally, dandelion greens are known for their detoxifying properties and are rich in antioxidants, making this dish a natural and wholesome choice.
