Dandelions are one of spring’s early gifts to the adventurous cook. Here are some easy tips on how to cook with dandelion greens, which are plentiful this time of year and can be foraged in the wild or bought at a supermarket. We’ll also use these exceedingly nourishing greens in a creamy, delicious dandelion greens soup recipe.

Every spring I am excited to resume my love affair with a rainbow of veggies, including asparagus, rhubarb, spinach and radishes. On top of that list is another green that not many among us consider a vegetable, even though it’s more nutritious than many other veggies we commonly buy and eat, and also quite delicious: dandelion.

I adore dandelions: both the pretty yellow flowers, which I use to make oil for salves and delicious goodies like this vegan dandelion bread, and the greens, which I add to soups, stews, stir-frys and dals. This year I am, for the first time, drying some dandelion root to make a diuretic tea.

I often buy dandelion greens at the market during summer, and they are fairly easily available now in many health and specialty stores. But in spring, thanks to my reluctance to weed, I can forage them in my own backyard. Which is great, because I know they have not been sprayed with any chemicals and are as clean as can be.

Some of you might turn up your nose at the idea of eating dandelions. But if you have a palate that seeks health with a side of adventure, do bear with me and read on. Who knows, you might just fall in love!

Why eat dandelion greens

Although most of us now see dandelions as an annoying weed, this hardy little plant has long been used as food and medicine. In fact, every part of the dandelion plant is edible and packed with nutrients.

The greens, particularly, have tons of vitamins A, B, C and K. They are also rich in potassium, magnesium, iron and calcium. High levels of the antioxidant beta carotene and polyphenols in dandelion can fight inflammation and keep diseases at bay by lowering blood pressure, cholesterol and blood sugar. Dandelion greens are also believed to protect the liver and fight cancer, among many benefits.

Dandelions, especially the roots and greens, are also one of the best foods for your digestive system because they are loaded with inulin, a prebiotic fiber that helps beneficial bacteria in your gut thrive.

What do dandelion greens taste like?

Dandelion greens are nutty, tangy and slightly bitter, but it is a pleasant bitterness that grows on you, much like the bitterness of fenugreek or eggplant. Some describe the flavor as being similar to that of arugula. Young dandelion greens are less bitter than mature leaves.

How to harvest dandelion greens

• Identify the plant correctly. Most of us know what dandelions look like, which makes it a great herb for beginners to forage. The plant is immediately identifiable with its beautiful, puffy, bright yellow blooms and jagged, toothed greens, which have no stems and which grow in a rosette around the flowers. It is believed dandelions got their name from the French term “dent de lion” or lion’s tooth.
• Be careful where you forage. Dandelions are ubiquitous in spring, but don’t just grab them where you see them. It is possible that dandelions on someone else’s lawn or along the roadside have been sprayed with weed killers or other chemicals. Only harvest dandelions in areas you know have not been sprayed. I forage for dandelions in my yard because I know there are no chemicals there. You can also find dandelion greens sold at many health food stores and farmers’ markets as well as specialty foods stores.
• Pick the youngest leaves you can find. Dandelion greens grow more bitter with age, so try and pick the smallest and most tender leaves you can find for the best flavor.
• Don’t wipe an area clean of dandelions. Dandelions are one of spring’s earliest bloomers and are extremely valuable to pollinators. Never pick all the dandelions in an area–make sure you leave plenty of blooms behind for the bees. When I forage for dandelion greens I leave the roots and flowers behind and just take a few greens from each plant.

How to eat dandelion greens

When you first start eating dandelion greens, start small. Add just tiny bits of it into your salads or other dishes. Too many dandelion greens will add a bitter note to the dish so be careful not to overdo it until you grow to love the flavor and all the goodness it carries with it.

Here are some ways I use dandelion greens:

• In soups and stews instead of greens like spinach or kale. Chop the greens into small bits and add them as you would add any greens. If you try the dandelion soup recipe I am sharing here, I guarantee you will come to adore this weed.
• In smoothies. Add it instead of kale or spinach to your smoothies.
• In curries and dals. When I have dandelion on hand, I use it instead of methi leaves (fenugreek leaves) in recipes like this methi dal, vegan methi malai paneer, and methi matar malai. You get the same health benefits but the dandelions are far easier to find than fresh methi where I live. The dandelions are in my backyard; the methi needs a 30-minute drive to my nearest Indian grocery store.
• In stir-frys and sabzis. A simple stir-fry of dandelions and garlic sauteed in olive oil is amazing. I also use dandelions instead of methi in a simple methi sabzi with potatoes that everyone in my home loves.
• In pasta dishes. One of my favorite spring pasta dishes is this simple but delicious one-pot farfalle with dandelion greens.

Dandelion soup

I want to share with you one of my favorite dandelion recipes, one that I make over and over each spring when I can harvest the most tender, delicious dandelions: this creamy, yummy dandelion soup.

This is an extremely simple soup, with just a few ingredients but lots of flavor from the dandelions, garlic and oregano. Potatoes and plant milk add creaminess and mellow down the bitterness of the dandelions.

If you’ve never cooked with dandelions before, this is a great recipe to start with. It’s great for you, of course, but your tastebuds will love it too!

Ingredients

• Extra virgin olive oil. Or any other neutral oil.
• Garlic
• Onions
• Dandelion greens. Try and use tender leaves, which tend to be less bitter.
• Oregano. Fresh oregano or dried oregano are both fine. Use thyme for a variation.
• Potatoes. Any potatoes will do, including russet potatoes, yellow potatoes and red potatoes.
• Plant-based milk. Unsweetened cashew milk, soy milk or oat milk are all good choices.
• Lemon juice. This finishes off the soup with a nice bit of tang.

How to make Dandelion Soup

Add garlic to cold olive oil in Dutch oven. Turn on heat to medium-low. Saute the garlic until it becomes aromatic and begins to change color.

Add onions and celery to pot with a bit of salt and pepper and saute for a couple of minutes until onions turn translucent.

Stir in the dandelion greens and saute a couple of minutes until they reduce.

Stir in the boiled potatoes.

Stir in the oregano.

Add 2 cups water to the vegetables and bring to a boil. Let the soup simmer for 5 minutes over low heat.

Turn off the heat and carefully transfer soup to a blender. Blend into a smooth puree. Follow blender instructions while blending hot liquids and be very careful. Leaving the feed tube open and placing a kitchen towel over it can be helpful.

Return the soup to the Dutch oven. Add the plant milk and mix. Check seasoning and add more salt and ground black pepper as needed. Warm the soup through and turn off heat. Stir in the lemon juice. Serve the soup hot or warm. This dandelion soup also tastes great chilled, so if you are serving it on a hot day just serve it straight out of the fridge.

Helpful tips

• To make this a light lunch or meal and bump up the protein, add canned or cooked white beans to the recipe instead of potatoes.
• If you are new to eating dandelion greens, use fewer in the soup. The greens add a mellow bitterness to the soup, which is really lovely with the creaminess and tang from lemon, but if you are serving this recipe to kids or picky eaters you might want to start out with less.
• Use a thicker plant-based milk for maximum creaminess. You can make your own nut milk by blending a fourth of a cup of cashews with a cup of water. Or use store bought coconut milk, cashew milk or oat milk.

Do you have a favorite dandelion recipe? Be sure to let us know in the comments below!

Creamy Dandelion Soup Recipe

A creamy, delicious and good-for-you dandelion soup made with tender dandelion greens, potatoes and oregano.

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Course: Light Lunch, Soup

Cuisine: American

Diet: Gluten Free, Vegan, Vegetarian

Servings: 4 servings

Calories: 172kcal

Author: Vaishali · Holy Cow Vegan

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Instructions

• Add garlic to cold olive oil in Dutch oven. Turn on heat to medium-low. Saute the garlic until it becomes aromatic and begins to change color.

• Add onions and celery to pot and saute for a couple of minutes until onions turn translucent.

• Stir in the dandelion greens and saute a couple of minutes until they reduce.

• Stir in the boiled potatoes and oregano. Mix well.

• Add 2 cups water to the vegetables and bring to a boil pver medium heat. Cover and let the soup simmer for 5 minutes over low heat.

• Turn off the heat and carefully transfer soup to a blender. Blend into a smooth puree. Follow blender instructions while blending hot liquids and be very careful. Leaving the feed tube open and placing a kitchen towel over it can be helpful.

• Return the soup to the Dutch oven. Add the plant milk and mix. Check seasoning and add more salt and ground black pepper as needed. Warm the soup through and turn off heat. Stir in the lemon juice. Ladle the soup into bowls, add a swirl of plant milk, if you wish, for garnish, and serve hot or warm. This dandelion soup also tastes great chilled, so if you are serving it on a hot day just serve it straight out of the fridge.

Recipe notes

Helpful tips

• To make this soup a light lunch or meal and bump up the protein, add canned or cooked white beans to the recipe instead of potatoes.
• If you are new to eating dandelion greens, use fewer in the soup. The greens add a mellow bitterness to the soup, which is really lovely with the creaminess and tang from lemon, but if you are serving this recipe to kids or picky eaters you might want to start out with less.
• Use a thicker plant-based milk for maximum creaminess. You can make your own nut milk by blending a fourth of a cup of cashews with a cup of water. Or use store bought coconut milk, cashew milk or oat

Storage instructions

• Refrigerate: The soup will keep in the refrigerator for up to three days.
• Freeze: Freeze the soup in a freezer-safe container for up to three months.
• Reheat: Reheat over medium-low heat on the stove. Add more water if needed and check salt.

Nutrition

Serving: 1cup (approx) | Calories: 172kcal | Carbohydrates: 24g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Potassium: 570mg | Fiber: 4g | Sugar: 2g | Vitamin A: 165IU | Vitamin C: 25mg | Calcium: 57mg | Iron: 1mg

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