How to Forage and Cook with Dandelion Greens

Have you ever thought: “could I eat these?” while weeding dandelions from your garden? 

Dandelions, also known as Taraxcum officinale, are a common invasive weed that thrives in yards, gardens, sides of roads, and among crops. Before sprouting a seed head, it’s easily identified for its yellow, round-headed flower top. 

What’s less known is that dandelion petals, leaves, and roots can all be eaten! When harvested in early spring and grown in the shade, their naturally more bitter taste can be mellowed. 

Dandelion leaves in particular can benefit our health when eaten raw or cooked. The leaves contain high amounts of lutein – a type of carotenoid with strong antioxidant (cancer-fighting) properties shown to be beneficial for eye health, cognitive function, and heart health.  

If you’re looking for a free vegetable plate to add to your next meal, use these tips for foraging and preparation for the recipe below: 

Foraging & preparing dandelions

Choose dandelions from a spray-free area. Make sure you pick from a location that isn’t commonly walked on or near a road. 

Cut your dandelions. Use your hands or a small knife to root out the leaves or whole plant if desired. Make sure to remove dead leaves and/or insects. 

Soak dandelions. In a large bowl of cold water with 1 tsp of salt, put your dandelion leaves in to soak for 10 minutes. Drain. 

Cooking dandelions  Recipe: Dandelion leave stir-fry with sesame oil & garlic 

Ingredients: 

1 pound dandelion leaves, cut in bite-sized pieces

1 teaspoon salt

2 tablespoons sesame oil 

2 cloves garlic, minced 

Salt to taste 

Steps:

Bring a large pot of water to boil with 1 teaspoon of salt. Add leaves and cook until tender, 3-4 minutes. Drain and set in a bowl of cold water until chilled. Take out by hand, squeezing excess water out and set aside.   

Heat sesame oil in a frying pan over medium heat. Add garlic, cook until fragrant. Increase heat to medium-high and add dandelion leaves. Cook and stir until liquid has evaporated. Season with salt to taste.  

References: 

1. Landes, E. (2021, August 26). Lutein: Health benefits and top food sources. Healthline. https://www.healthline.com/nutrition/lutein

2. Drake, V. J. (2023, September). Carotenoids. Linus Pauling Institute, Oregon State University. https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids

3. TTV78. “Dandelion Greens with a Kick.” Allrecipes. https://www.allrecipes.com/recipe/222744/dandelion-greens-with-a-kick/