2 min read

Dandelion Green Saute with Garlic

Overhead shot of Dandelion Green Saute with Garlic plated appetizingly in a wooden board
PrebioticGut HealingVeganGluten-FreeQuick
Prep Time10 min
Cook Time8 min
Total Time18 min
Servings2

Skip the salad bag entirely and forage the farmers market instead: dandelion greens sauteed hard and fast with garlic mellow out into something closer to sturdy spinach than the bitter weed you're picturing. If you're hunting for more ways to use foraged or farmers-market greens, our whatever-you-have roasted vegetable medley is a good companion, and the same quick-saute technique works well in our garlic sauteed spinach. For more on how a plant-forward plate supports digestion generally, see does a vegan diet improve gut health.

Ingredients

  • 1 large bunch dandelion greens, washed and roughly chopped
  • 2 tbsp olive oil
  • 4 garlic cloves, thinly sliced
  • 1/4 tsp red pepper flakes
  • 1 tbsp fresh lemon juice
  • 1/4 cup vegetable broth
  • Sea salt to taste
  • Shaved parmesan or nutritional yeast, for serving

Instructions

  1. Heat olive oil in a wide skillet over medium heat.
  2. Add garlic and red pepper flakes, stirring for 45 seconds until fragrant but not browned.
  3. Add dandelion greens in batches, letting each batch wilt slightly before adding more.
  4. Pour in vegetable broth and cover, letting the greens steam for 3-4 minutes until tender.
  5. Uncover and cook another 2 minutes to reduce any remaining liquid.
  6. Remove from heat, stir in lemon juice, and season with salt.
  7. Top with shaved parmesan or nutritional yeast before serving.

Nutrition Facts (per serving)

Calories 130
Total fat 10g
Total carbohydrates 9g
Dietary fiber 3g
Protein 3g
Sodium 230mg

Why This Is Good for Your Gut

Dandelion greens contain inulin concentrated in the leaves and stems, along with bitter sesquiterpene lactones that stimulate bile flow and digestive secretions when eaten before or alongside a meal. Better bile flow supports fat digestion and helps maintain a healthier balance between bile-tolerant and bile-sensitive bacterial populations in the small intestine.

Bitter greens, tamed by garlic, better than you'd expect.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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