Portuguese Sopa de Dente de Leão
Sopa de Dente de Leão is a traditional Portuguese soup made from dandelion greens, potatoes, onions, and garlic, often with a base of olive oil and sometimes enriched with eggs or bread. It is a rustic, seasonal dish typically enjoyed in rural areas, particularly in the northern regions of Portugal, where foraging for wild dandelions is common. The soup is known for its slightly bitter, earthy flavor and is often served as a light meal or starter.
🍽️ Nutrition at a glance
This soup is low in calories and fat, with moderate carbohydrates from potatoes and fiber from dandelion greens. It provides essential nutrients like vitamins A and C, iron, and potassium, making it a nutritious, plant-based option.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 3.5 g |
| Carbs | 18 g |
| Fat | 4 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Vitamin A | 200 mcg |
| Vitamin C | 20 mg |
| Iron | 2 mg |
| Potassium | 350 mg |
| Calcium | 80 mg |
| Magnesium | 30 mg |
| Vitamin K | 150 mcg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Sopa de Dente de Leão is culturally significant as a foraged dish, reflecting Portugal's connection to seasonal, wild ingredients. Nutritionally, dandelion greens are rich in antioxidants and have been traditionally used for their detoxifying properties.
