Seasonal Kitchen

Dandelion Salad

4.5
Average: 4.5 (2 votes)
(2 votes)
Dandelion Salad

Dandelion Salad - This familiar herb makes an excellent salad green

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Health Score:
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
145
calories
Calories

Healthy, because

Even smarter

Nutritional values

Young dandelion leaves are well-suited for this aromatic spring salad, which stimulates digestion and kidney function. Dandelion contains particularly high levels of potassium, which can aid in losing weight.

If you want to save some fat, use low fat sour cream instead of regular sour cream. 

1 serving contains
(Percentage of daily recommendation)
Calorie145 kcal(7 %)
Protein3 g(3 %)
Fat8 g(7 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.7 mg(88 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.7 mg(14 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.7 mg(14 %)
Vitamin B₆0.1 mg(7 %)
Folate26 μg(9 %)
Pantothenic acid0.3 mg(5 %)
Biotin2.1 μg(5 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C15 mg(16 %)
Potassium282 mg(7 %)
Calcium101 mg(10 %)
Magnesium38 mg(13 %)
Iron2.1 mg(14 %)
Iodine4 μg(2 %)
Zinc1.1 mg(14 %)
Saturated fatty acids4.9 g
Uric acid42 mg
Cholesterol24 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
7 ounces Dandelion greens (or other spicy greens)
3 slices Whole Wheat Toast
2 teaspoons butter
4 ounces Sour cream
salt
peppers
Sweetener (to taste)
How healthy are the main ingredients?
Sour creamsalt
Preparation

Kitchen utensils

1 Salad spinner, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Non-stick pan, 1 Plate, 1 Paper towel, 1 Bowl, 1 Tablespoon, 1 Whisk

Preparation steps

1.
Dandelion Salad preparation step 1

Rinse dandelion greens thoroughly, spin dry, trim tough stems and cut leaves into bite-sized pieces.

2.
Dandelion Salad preparation step 2

Cut bread into approximately 1/2-inch cubes and toast until golden brown over low heat in a large non-stick skillet, then remove from the pan. Wipe the pan with a paper towel.

3.
Dandelion Salad preparation step 3

Melt the butter in hot pan, them return bread cubes and toss to coat. Let cool on a plate.

4.
Dandelion Salad preparation step 4

Stir together the sour cream and 4 tablespoons water, season with salt and pepper and add sweetener to taste.

5.
Dandelion Salad preparation step 5

Toss dandelion leaves with sour cream dressing and serve sprinkled with croutons.