Spring Greens and Dandelion Soup

Spring Greens and Dandelion Soup recipe videos

Spring Greens and Dandelion Soup is a traditional, earthy, and nutrient-dense broth-based soup made from a variety of young, tender spring greens, with dandelion leaves being a key ingredient. Typically originating from European and American folk cooking, it often includes other foraged or garden-fresh greens like spinach, kale, or nettles, and is seasoned with simple aromatics like onion, garlic, and sometimes a splash of vinegar or lemon. It celebrates the first harvest of the season and is a classic way to utilize wild edible plants.

🍽️ Nutrition at a glance

This soup is very low in fat and carbohydrates, making it a light yet nutrient-rich dish. It is an excellent source of vitamins A, C, and K, as well as minerals like iron and calcium, with a typical serving containing roughly 50-80 calories.

Nutrition breakdown

Calories	65 kcal
Protein	3.5 g
Carbs	8 g
Fat	1.5 g
Fiber	3.5 g
Sugar	2 g
Sodium	350 mg
Vitamin A	300% DV
Vitamin C	35% DV
Vitamin K	400% DV
Iron	15% DV
Calcium	10% DV
Potassium	450 mg
Magnesium	12% DV
Manganese	20% DV

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

💡 What's interesting

Culturally, this soup is a prime example of 'foraging cuisine,' where wild plants like dandelion were historically used as a spring tonic to cleanse the body after winter. Nutritionally, dandelion greens are remarkably high in vitamin K and antioxidants, and the soup's bitterness is often balanced with a touch of acid, a technique that also helps increase iron absorption.