Dandelion Greens with Currants and Pine Nuts

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Dandelion Greens with Currants and Pine Nuts
15 min.
6
275kcal

Suggestions


Looking for a side dish that is not only incredibly tasty but also packed with nutrients? Look no further than this delightful recipe for Dandelion Greens with Currants and Pine Nuts. In just 15 minutes, you can whip up a vibrant and visually appealing dish that’s perfect for any meal, whether it’s a cozy dinner at home or a festive gathering with friends.

Dandelion greens are often overlooked, but they are a superfood rich in vitamins A and C, calcium, and antioxidants. When sautéed to perfection, their slightly bitter flavor is beautifully balanced by the natural sweetness of dried currants and the rich, toasty crunch of pine nuts. This dish is entirely plant-based, making it a fantastic option for vegetarians, vegans, and anyone looking to enjoy a gluten-free, dairy-free meal.

Not only does this recipe score a perfect 100 on the health scale, but it’s also incredibly satisfying due to its variety of textures and flavors. The contrasting elements of the crispy greens alongside the chewy currants create a delightful mouthfeel, while the drizzle of extra virgin olive oil adds a touch of richness that ties it all together. Plus, with only 275 calories per serving, you can indulge guilt-free!

Impress your family or guests with this delicious combination that is sure to become a favorite. Serve it warm or at room temperature, and feel free to elevate it with a splash of lemon juice for an extra zing. Dive into this healthy culinary adventure and experience something truly special!

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • 2.5 qts dandelion greens ends trimmed roughly chopped
  • tablespoons currants dried
  •  garlic clove finely chopped
  • 0.1 teaspoon kosher salt 
  • tbsp olive oil extra-virgin divided
  • tablespoons pinenuts toasted

Equipment

  • frying pan
  • tongs

Directions

  1. Heat 1 tbsp. oil in a large nonstick frying pan over medium heat.
  2. Add garlic and cook until fragrant, stirring, about 30 seconds.
  3. Add dandelion greens in batches, turning frequently with tongs. Increase heat to medium-high, sprinkle with salt and pepper, and continue to cook, turning with tongs, until greens are wilted and tender-crisp, about 5 minutes.
  4. Add currants and pine nuts and cook 1 minute more.
  5. Transfer to a serving dish and drizzle with about 1 tbsp. more oil.
  6. Serve with a squeeze of lemon if you like.

Nutrition Facts

Calories275kcal
Protein14.72%
Fat30.96%
Carbs54.32%

Properties

Glycemic Index
14.5
Glycemic Load
1.41
Inflammation Score
-10
Nutrition Score
46.800434350967%

Flavonoids

Luteolin
0.01mg
Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:274.94kcal
13.75%
Fat:10.87g
16.72%
Saturated Fat:1.57g
9.79%
Carbohydrates:42.9g
14.3%
Net Carbohydrates:28.56g
10.39%
Sugar:7.66g
8.51%
Cholesterol:0mg
0%
Sodium:351.64mg
15.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.62g
23.25%
Vitamin K:3073.59µg
2927.23%
Vitamin A:40073.42IU
801.47%
Vitamin C:138.56mg
167.95%
Vitamin E:14.71mg
98.08%
Manganese:1.84mg
91.88%
Calcium:745.93mg
74.59%
Iron:12.68mg
70.45%
Vitamin B2:1.05mg
61.64%
Fiber:14.34g
57.35%
Vitamin B1:0.78mg
52.03%
Vitamin B6:1.02mg
51.15%
Potassium:1656.17mg
47.32%
Magnesium:157.4mg
39.35%
Copper:0.76mg
38.24%
Phosphorus:297.25mg
29.73%
Folate:108.94µg
27.23%
Vitamin B3:3.52mg
17.62%
Zinc:1.97mg
13.16%
Vitamin B5:0.35mg
3.54%
Selenium:2.13µg
3.05%
Source:My Recipes