Wild herb sauté
Wild herb sauté is a simple, rustic dish made by quickly stir-frying a mix of foraged or garden-fresh leafy greens with garlic and oil. Common ingredients include dandelion greens, nettles, chickweed, or wild spinach, often seasoned with salt and a splash of lemon. This dish is a traditional springtime staple in many rural European and Mediterranean cuisines, celebrated for its use of seasonal, wild ingredients.
🍽️ Nutrition at a glance
This dish is very low in carbohydrates and fat, while providing a good amount of plant-based protein and dietary fiber. It is a nutrient-dense food, rich in vitamins A, C, and K, as well as minerals like iron and calcium, with a rough ballpark of 80-120 calories per serving.
Nutrition breakdown
| Calories | 95 kcal |
| Protein | 4.5 g |
| Carbs | 6 g |
| Fat | 6.5 g |
| Fiber | 3.5 g |
| Sugar | 1.5 g |
| Sodium | 210 mg |
| Vitamin K | 450 µg |
| Vitamin A | 8500 IU |
| Vitamin C | 35 mg |
| Iron | 3.2 mg |
| Calcium | 180 mg |
| Potassium | 480 mg |
| Magnesium | 45 mg |
| Manganese | 0.8 mg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish represents a deep connection to foraging traditions and the celebration of spring's first greens. Nutritionally, wild greens often contain higher concentrations of antioxidants and phytonutrients compared to their cultivated counterparts.
