Horta Vrasta — Greek Wild Greens

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Horta Vrasta — Greek Wild Greens, plated and ready to serve

Horta is one of the pillars of the Mediterranean diet and Greek longevity — simply blanched wild greens, dressed with olive oil and lemon. In Greece they use dandelion greens, chicory, mustard greens, or whatever the hillsides offer. Anywhere else, rainbow chard, kale, spinach, and dandelion work beautifully. This is a side dish that deserves to be a habit.

What You’ll Need

Ingredients for Horta Vrasta — Greek Wild Greens

Horta Vrasta — Greek Wild Greens

Horta is one of the pillars of the Mediterranean diet and Greek longevity — simply blanched wild greens, dressed with olive oil and lemon.
Print Recipe
Course: Side Dish
Cuisine: Greek
Servings: 4 servings
Calories: 145kcal

Ingredients

  • 2 lbs mixed bitter greens (dandelion greens chicory, rainbow chard, kale, or mustard greens)
  • 4 tbsp extra-virgin olive oil
  • Juice of 1-2 lemons
  • Sea salt
  • Optional: 2 garlic cloves thinly sliced, sauteed in oil first

Instructions

  • Wash greens thoroughly. Remove any very tough stems from kale or chard.
  • Bring a large pot of well-salted water to a boil. Add greens and blanch 4-6 minutes until tender but not mushy.
  • Drain well in a colander. Let cool slightly, then squeeze out excess water with your hands.
  • Arrange on a plate. Drizzle generously with olive oil and squeeze plenty of lemon over the top.
  • Season with sea salt. If using garlic, saute sliced garlic in olive oil until golden and pour over the greens.

Nutrition

Serving: 1serving | Calories: 145kcal | Protein: 3g | Fat: 14g | Fiber: 3.5g
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Cooking Horta Vrasta — Greek Wild Greens in the kitchen

Health Benefits

  • Bitter greens are among the most micronutrient-dense foods available — extraordinarily rich in vitamins K, A, and C, folate, iron, calcium, and potassium.
  • Dandelion greens in particular are potent liver tonics with prebiotic inulin that feeds beneficial gut bacteria.
  • The combination of olive oil and lemon creates one of the most anti-inflammatory dressings in existence.
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