Nettle and Dandelion Salad

This Nettle and Dandelion Salad combines the earthy flavors of foraged greens with a zesty lemon dressing, creating a refreshing and nutrient-dense dish. Perfect for a light lunch or as a side, it's both vibrant and packed with health benefits.

Ingredients

• Nettle leaves - 100 grams (fresh, young leaves)
• Dandelion greens - 100 grams (fresh, young leaves)
• Cherry tomatoes - 150 grams (halved)
• Cucumber - 1 medium (diced)
• Avocado - 1 medium (sliced)
• Red onion - 1/4 medium (thinly sliced)
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon (freshly squeezed)
• Salt - 1/4 teaspoon (to taste)
• Black pepper - 1/4 teaspoon (to taste)

Steps

1. Wearing gloves, rinse the nettle leaves under cold water and remove the tough stems.
2. Blanch the nettle leaves in boiling water for 2 minutes, then immediately transfer them to an ice bath to stop the cooking process. Drain and set aside.
3. In a large bowl, combine the blanched nettle leaves, dandelion greens, halved cherry tomatoes, diced cucumber, sliced avocado, and thinly sliced red onion.
4. In a separate small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
5. Pour the dressing over the salad and gently toss to combine all ingredients evenly.
6. Serve immediately, enjoying the fresh and vibrant flavors.

Nutrition

• Calories: 200
• Protein: 4 g
• Carbs: 12 g
• Fiber: 7 g
• Sugar: 2 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins A, C, and K from dandelion greens and nettles, supporting immune function and skin health.
• High in fiber, promoting digestive health and aiding in weight management.

Tags