Wild Spinach Salad

Wild Spinach Salad is a fresh, earthy dish made from foraged or cultivated wild spinach (often called lamb's quarters or similar leafy greens), typically tossed with simple vinaigrette, nuts, and sometimes cheese. It's popular in Mediterranean and Eastern European cuisines, where foraging for wild greens is a seasonal tradition. The salad highlights the natural, slightly peppery flavor of the greens, often enhanced with lemon or vinegar.

🍽️ Nutrition at a glance

This salad is low in carbs and fat but provides a good source of plant-based protein and fiber, making it a nutrient-dense, light meal. A typical serving offers key vitamins like A, C, and K, along with minerals such as iron and calcium, with roughly 80-120 calories per serving.

Nutrition breakdown

Calories	95 kcal
Protein	4 g
Carbs	8 g
Fat	5 g
Fiber	3 g
Sugar	1 g
Sodium	150 mg
Vitamin K	200 mcg
Vitamin A	4500 IU
Vitamin C	20 mg
Iron	2.5 mg
Calcium	120 mg
Magnesium	40 mg
Potassium	350 mg
Folate	60 mcg

Per 1 cup (120 g) · estimated, varies by recipe

💡 What's interesting

Wild spinach is one of the oldest foraged greens in human history, valued for its high nutrient density and resilience in various climates. Nutritionally, it's often richer in antioxidants and minerals than cultivated spinach, reflecting its adaptation to wild environments.