Long dismissed as a weed, the humble dandelion (Taraxacum officinale) is one of the most nutritious plants you can eat — and a beloved traditional food across many cultures that have made Calgary home.
From Lebanon to Calgary
In Lebanon, young dandelion leaves (hindbeh) are boiled until tender, then sautéed with garlic, good olive oil and a generous squeeze of lemon, often topped with crispy caramelized onions. It is a classic spring mezze, eaten warm or at room temperature with bread.
Here in Calgary, Lebanese, Syrian, Greek, Italian, Chinese and many other communities forage or grow dandelions and cook them in salads, stir-fries, soups and teas — a free, healthy tradition carried from home.
Health benefits
- Exceptionally high in vitamins K, A and C
- Rich in calcium, iron, potassium and antioxidants
- Traditionally used to support liver function and digestion
- High in fibre and prebiotics (inulin) for gut health
Nutrition (per 100g raw greens)
| Nutrient | Amount | %DV |
|---|---|---|
| Vitamin K | 778 µg | 649% |
| Vitamin A | 10,161 IU | 203% |
| Vitamin C | 35 mg | 39% |
| Calcium | 187 mg | 14% |
| Iron | 3.1 mg | 17% |
Eat the real plant, not synthetic supplements. Whole dandelion greens deliver fibre and natural cofactors that isolated pills simply cannot match.
⚠️ Critical safety warning
Only ever eat dandelions from ground that has never been sprayed. Their deep taproots pull herbicides like glyphosate (Roundup) up out of the soil and concentrate them in the leaves. Avoid roadsides, lawns treated with weed-and-feed, and any area where pets relieve themselves. Read why you should never use Roundup →