Used in wild greens pies or tarts
A wild greens pie or tart is a savory, rustic dish made by encasing a mixture of foraged leafy greens in a pastry crust. The filling typically includes a variety of wild greens like dandelion, spinach, or kale, often combined with herbs, onions, and sometimes feta or ricotta cheese. This type of pie is a traditional comfort food found in many Mediterranean, Balkan, and Eastern European cuisines, celebrating seasonal, foraged ingredients.
🍽️ Nutrition at a glance
This dish is generally low in calories but nutrient-dense, providing a good source of fiber, vitamins, and minerals from the greens, while the pastry contributes carbohydrates and some fat. A typical slice offers a balanced mix of plant-based nutrients with a calorie range of approximately 250-350 kcal.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 8 g |
| Carbs | 35 g |
| Fat | 14 g |
| Fiber | 6 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Vitamin K | 180 mcg |
| Vitamin A | 4500 IU |
| Vitamin C | 15 mg |
| Folate | 120 mcg |
| Iron | 3 mg |
| Calcium | 150 mg |
| Magnesium | 40 mg |
| Potassium | 350 mg |
Per 1 slice (150 g) · estimated, varies by recipe
💡 What's interesting
Wild greens pies are a prime example of 'peasant food' turned culinary treasure, showcasing the use of foraged ingredients that are often more nutrient-rich than their cultivated counterparts. Nutritionally, they are an excellent way to consume a high volume of leafy greens, which are packed with antioxidants and phytonutrients.
