Dandelion Greens and Beans Skillet! Spring is in the air and tender dandelion greens make for a great nutritious addition to your meals.
Bursting with nourishing dark leafy greens and protein-packed beans, this simple Dandelion Greens and Beans Skillet recipe is delicious and ready in 30 minutes. Tender dandelion greens and hearty beans bathe in a flavorful broth that is pairs perfectly with your favorite starch, grain, or crusty loaf of bread.
Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi there, Ameera here!
Mom and I had been eyeing these beautiful dandelion greens at our local Earth Fare store for the past few weeks and wanted to make something with them, and we are so happy that we did. This low-fat dish is both tasty, hearty, delicious, and healthy.
If you didn’t know, dandelion greens are packed with tons of health benefits, eaten cooked or raw, they are loaded with Vitamin A, C, and K. They also contain Vitamin E, folate, and other smaller amounts of various Vitamin Bs. Dandelion greens also boast iron, calcium, magnesium, and potassium.
You gotta give this one a try!
Tips for Success:
- Flavor: If you love greens and are looking for a low-fat recipe to get your greens and beans in, then this recipe is just for you. The apple cider vinegar gives this dish a little tang.
- Low-Fat Dish Expectations: This dish was designed to be low in fat. Because it is low in fat, you are not going to experience that endorphin rush associated with eating high-fat foods when eating this dish. It is very tasty for what it is, and that is a low-fat dish. We just want to make sure that our Readers recognize this when contemplating making this recipe.
- Hot Sauce: The teaspoon of hot sauce does not add any real heat to the dish. It adds dimension and plays well with the apple cider vinegar.
- Water: You will discard the 2 cups of water that the dandelion greens cooked in. The red onions are water sauteed in ¼ cup of water. The recipe itself has one cup of water.
- Nutritional Yeast: Nutritional yeast is used in this recipe to help balance the flavor.
- Red Onions: You can substitute with your favorite yellow or white onions.
- Beans: You can substitute the beans with your favorite beans.
- Herbs: Feel free to increase the dried oregano or add your favorite herbs.
- Mashing the Beans: Mashing the beans helps flavor the broth, very slightly thicken it, as well as improve the flavor when a dish is low in fat.
- Dandelion Greens: We used organic red dandelion greens. Feel free to use your favorite greens with this recipe.
- Greens: Greens such as spinach, kale, escarole, etc. are natural spice/herb neutralizers. A dish can taste perfectly seasoned before adding the greens, then once the greens are added, the flavor mellows typically requiring more seasoning.
- Dandelion Greens Substations: You can substitute the dandelion greens for other greens such as spinach or kale, etc.; however, you will not need to boil them for 5 minutes. You can skip Step 1 and add the greens in Step 5 and cook until the greens have reached the desired tenderness. If using collard greens (or other thicker greens), you may need to treat them the same as dandelion greens and cook them separately until tender (typically 15 + minutes) as they tend to take longer to get tender.
- Flavors to Marry: Make sure you allow at least 5 minutes for the flavors to marry. The flavors continue to develop once the soup slightly cools.
Leftovers and Freezing:
Leftovers will generally keep 5 days in the refrigerator. Store in a covered container.
This dish can be frozen.
- Hot Sauce: We used Frank’s RedHot Original Hot Sauce.
- Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients. Feel free to use your favorite vegetable broth.
- Large deep skillet (or large stockpot)
- Potato masher (or fork)
If you try this nourishing and flavorful dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.Print
- 10 to 16 oz. dandelion greens, washed, ends trimmed, rough chop *
- 2 cups water
- ½ cup red onions, fine dice
- 2 Tablespoons minced garlic
- ½ cup low-sodium vegetable broth
- 1 cup water
- 1 Tablespoon nutritional yeast
- 1 teaspoon hot sauce (+/-) *
- 1 to 3 teaspoons apple cider vinegar (+/-)
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano (+/-) *
- ½ to 1 teaspoon sea salt (+/-) *
- ¼ teaspoon black pepper (+/-)
- 1 – [ 14 oz. can ] petite diced tomatoes, undrained
- 1 – [ 15.5 oz. can ] cannellini beans, drained and rinsed
- 1 – [ 15.5 oz. can ] kidney beans, drained and rinsed
- Place the trimmed and chopped dandelion greens into a large deep skillet or large stockpot with 2 cups of water. Bring to a boil and simmer for 5 minutes, then drain, discard the water, and set aside.
- Rinse the skillet (or stockpot), add the finely chopped red onions and ¼ cup water, water sauté for 3 to 4 minutes or until the red onions are tender. Add the minced garlic, sauté for 1 minute.
- Add all the remaining Base Ingredients and the Herb/Spice Ingredients, simmer for 2 minutes.
- Add all the Other Ingredients, simmer for several minutes. Take a potato masher and mash (in the pot), about 1/3 of the beans to thicken the broth. Simmer for several minutes.
- Add the cooked dandelion greens to the skillet, simmer for several minutes to heat through.
- Remove from the heat, let sit for 5 minutes to allow the flavors to marry.Serve and enjoy!
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Servings: 4-5 (makes 5 cups)
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