Polish dandelion green soup

Polish dandelion green soup recipe videos

Zupa z Mniszka is a traditional Polish spring soup made from fresh dandelion greens, typically simmered in a broth with potatoes, carrots, and onions. It's a seasonal delicacy, often prepared with a sour cream finish, and is deeply rooted in Polish countryside cuisine. The dish is a classic example of foraging-based cooking, utilizing a common wild plant.

🍽️ Nutrition at a glance

This soup is generally low in calories and fat, with a moderate amount of carbohydrates primarily from potatoes. It is a good source of vitamins A and C, as well as minerals like potassium and iron, derived from the nutrient-dense dandelion greens.

Nutrition breakdown

Calories	85 kcal
Protein	3.5 g
Carbs	12 g
Fat	2.5 g
Fiber	3 g
Sugar	2 g
Sodium	450 mg
Vitamin A	120% DV
Vitamin C	30% DV
Vitamin K	150% DV
Potassium	400 mg
Iron	15% DV
Calcium	10% DV
Manganese	20% DV
Vitamin B6	8% DV

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this soup represents a connection to foraging traditions and the celebration of spring's first greens in Poland. Nutritionally, dandelion greens are surprisingly rich in vitamins and antioxidants, making this humble soup a potent seasonal tonic.