Sautéed Dandelion Greens with Eggs

Long the scourge of suburban lawns, dandelions are one of the most nutrient-dense foods you can eat. These sautéed dandelion greens with leeks, eggs, and feta cheese showcase this often underappreciated leafy green. To help reduce bitterness, the dandelion greens are quickly blanched in salted boiling water. This is a protein-packed brunch or supper between the eggs and the cheese.

Benefits

Dandelion leaves can help control blood sugar, manage blood pressure, and reduce systemic inflammation. They are also loaded with antioxidants that can protect cells from stress and keep your immune system strong. At just 25 calories per cup, raw dandelion greens are a source of Calcium (103 mg), Folate (14.8 µg), Iron (1.7 mg), Potassium (218 mg), Vitamin A (279 µg), and Vitamin C (19.2 mg). Paired with protein-packed eggs and feta, this is a dish balanced with muscle-supporting amino acids and iron.

Ingredients

Serves 2-4

4 cups chopped dandelion greens (about 1-2 bunches),

thick stems removed and discarded

2 Tbs. butter

1 large leek, white and light green parts only sliced lengthwise

and finely chopped

4 large eggs

¼ cup crumbled feta cheese

Freshly ground black pepper to taste

Instructions

1. Blanch the dandelion greens: Bring a large pot of salted water to a boil. Add the chopped dandelion greens and blanch for 1-2 minutes. Drain the greens thoroughly. Using a wooden spoon, drain and press out as much liquid as possible.

2. Melt the butter in a 10-inch sauté or cast-iron pan set over medium heat. Sauté the leeks until tender, about 5 minutes, stirring occasionally. Add the drained dandelion greens one handful at a time. Cook each handful until wilted, then add more.

3. When the greens are wilted, use a spoon to create 4 shallow nests in the greens and crack the eggs into each one. Top with feta cheese and cook covered until the whites of the eggs are just set, about 5 minutes. Add ground pepper and serve immediately with toasted slices of crusty bread.

Gluten-free

Ketogenic

low-carb

vegetarian