8 Nutritious Edible Weeds to Forage in Your Yard

That quality which makes a plant a weed is in the eye of the beholder. Where one person might see only an overgrown flower bed, another might see the makings of a delicious and nutritious salad. This ability to identify and utilize edible weeds goes beyond just saving a few bucks on groceries. It’s a valuable skill that can supplement your diet with a surprising variety of vitamins and minerals.

Learning about edible weeds can be a fun and educational activity for the whole family, adding a whole new dimension to a nutrition or health lesson! By understanding these “weeds” and their potential, you’re not just transforming a yard chore, you’re gaining valuable knowledge that could be beneficial in a variety of situations.

What Are Edible Weeds?

The very idea of a “weed” depends on your perspective. That scraggly plant taking over your flowerbed might be a gourmet green to someone else. A weed is simply a plant growing in an undesirable location. Think of a potato plant thriving in the middle of your carefully planned cabbage patch!

The good news is that many of these unwanted plants have hidden potential. Many common weeds are surprisingly delicious and nutritious. They are a tasty and healthy addition to salads and some can be substituted for spinach. Here is a short list of some of the most common edible garden weeds and their attributes.

Yard Weeds You Can Eat

Please note: It is always very important that you positively identify a wild plant without a shadow of a doubt before eating it. Some plants that are extremely poisonous often greatly resemble plants that are good to eat. (Hemlock and angelica are prime examples). This article should not be treated as a definitive work, but as a guide to help you get started. For further reading, read this article on foraging.

1. Yellow Wood Sorrel

Description

Oxalis stricta. Yellow wood sorrel is a low-growing herb with three heart-shaped leaflets on each compound leaf. Slender green stems support clusters of bright yellow, five-petaled flowers. After flowering, upright green seed pods develop.

Taste

It has a sour, lemony taste, which is why it’s sometimes called sourgrass or lemon clover. This one is my personal favorite “weed.”

Nutritional Value

Yellow wood sorrel boasts a surprisingly high amount of vitamin C, essential for immune function and historically linked to preventing scurvy. It also offers some vitamin A, contributing to healthy vision, and a bit of calcium for bone and teeth health.

Recipe Suggestion

It’s terrific in salads, but here’s a different non-salad option to try:  Wood sorrel and sweet onion tart.

IMPORTANT: Bear in mind that large quantities are toxic due to the oxalic acid in the plant.

2. Purslane

Description

Portulaca oleracea. A succulent, purslane is water-rich. While we here in the United States are ripping up purslane by the handful or trying to drown it with weed killer, folks in living in Mediterranean countries use it as a key ingredient in a number of tasty dishes. Where I live, purslane is fairly invasive and abundant this time of year, so I don’t imagine there will be any shortage until the frost comes.

Taste

The slightly salty taste makes it nice in a salad, but it can also be cooked.

Nutritional Value

Because of its mucilaginous properties, it can be used as a thickener in stews in lieu of flour or other starch. Purslane is a source of:

• omega-3 fatty acids
• vitamins A, C, E, and B
• minerals such as potassium, magnesium, and iron

Recipe Suggestion

Check out this purslane and parsley salad and try one today!

3. Common Mallow

Description

Malva Neglecta. A plant of many names. It is also referred to as buttonweed, cheeseweed, and dwarf mallow. Note that this is not related to the marshmallow plant.

Beware: If you ever let this plant in your garden on purpose, be prepared to never get it out again. Common mallow is particularly invasive. Even if you pull it up, a full plant will regrow from any portion of the taproot that is left intact.

Taste

Mallow is somewhere between spinach and kale in taste.

Nutritional Value

Common Mallow has long been used as medicinal plant. It contains:

• Vitamins A, B, C, and E
• Inulin
• Mucilage
• Phenols
• Flavonoids
• Essential fatty acids
• Fiber
• Calcium, magnesium, zinc, selenium, and potassium

Recipe Suggestions

Mallow, like purslane, is mucilaginous. This property is particularly concentrated in the roots; the liquid obtained from boiling mallow root can be whipped like egg whites and used to make a meringue substitute, although this can be tricky as the mucilage does not behave exactly like egg whites. The leaves can also be used fresh in salads as a substitute for lettuce.

John Kallas has a recipe for Mallow Meringue in his book Edible Wild Plants.

4. Dandelion

Description

Taraxacum spp. As one of the most well-known and most-cursed at edible wild plants, dandelions usually appear first on any list of edible weeds. They have rosettes of deeply lobed leaves, smooth hollow stems with a reddish hue, and a single bright yellow flower head that transforms into a fluffy white “blowball.”

Lookalikes: Cat’s ear has similar leaves but softer, hairier, and with branched stems. Chicory leaves are hairier overall and the stem is sturdier with multiple flower heads. Read about how to use chicory as a coffee substitute.

Taste

Dandelions have a sharp taste that is not wholly unpleasant when eaten young, but once the plant reaches maturity the sharpness becomes almost unbearably bitter. The bitterness can be alleviated by blanching or cooking.

Nutritional Value

Taste aside, dandelion greens are extremely nutritious, being high in vitamins A, C, and K, and a number of minerals including manganese, calcium, and iron. They can also be used as an herbal remedy.

Recipe Suggestions

There is more to dandelions (and all the other edible weeds, too!) than just plain in a salad. Try some of these recipes for even more info about how to use it.

5. Stinging Nettles

Description

Nettles don’t actually grow in my neighborhood, but I thought I would include them in this list because they are so ubiquitous and invasive in other parts of the United States. They have heart-shaped leaves with pointed tips and jagged edges. The tiny hairs on the leaves and stems can cause a stinging sensation if touched.

Taste

Don’t let the name scare you away. Once cooked like spinach, the nettles lose their stings.

Nutritional Value

Despite the sting, stinging nettle is a surprisingly nutritious plant, rich in vitamins and minerals like iron, calcium, and vitamin C.

Recipe Suggestion

Nettle is useful for making herbals teas. Learn more about how herbal teas can provide extra nutrition.

For further reading on nettles, look at this article, bringing nettles into the kitchen with a nettle soup recipe from NPR.

Other Uses

They are also good for more than just eating! When processed using the same method used for flax, nettles produce a fine textile fiber. Many people in Europe resorted to making clothing out of nettles during the drastic shortages of the Second World War. It’s even flame retardant!

And if you suffer from allergies, you might nettles, the most well-known of the traditional remedies for that miserable affliction. Learn more about how herbs can help with allergy season.

6. Cleavers

Description

Galium aparine Also called goosegrass or bedstraw. They have square stems and whorls of three to six narrow, lance-shaped leaves. They sport small, white flowers in clusters and distinctive clinging fruits with tiny hooks.

Taste

They have a mild flavor, sometimes described as grassy or similar to young peas. Look for younger plants in early spring; older plants are tough and not edible.

Nutritional Value

Although not as potent as other options, they are a source of vitamins A and C.

Recipe Suggestion

Some report that the seeds can be roasted and used as a caffeine-free substitute for coffee. Here is a short, fun YouTube tutorial on making cleaver coffee.

7. Miner’s Lettuce

Description

Claytonia perfoliata, also known as Miner’s Lettuce or Winter Purslane, is a petite, perennial succulent plant, easily overlooked. It boasts bright green, kidney-shaped or oval leaves with smooth, hairless surfaces. The leaves rest on long, thin stems that are also edible. A single flower stalk emerges from the center, topped with tiny white or pink flowers.

Taste

Miner’s lettuce has a mild flavor, similar to a mix of spinach and purslane. It’s crisp and refreshing, with a touch of sweetness for some and a hint of pepper for others. It’s actually really good raw; much better than cooked, I think.

Nutritional Value

It’s a good source of vitamin C, vitamin A, and also contains some iron.

Recipe Suggestion

Because I love it best raw, I think salads are the best way to eat miner’s lettuce. Add a few fresh veggies and some homemade vinaigrette…yum! But I’ve also been eyeing this miner’s lettuce pesto. If you try it before I do, let me know in the comments what you thought of it.

8. Purple Dead Nettle

Description

Purple dead nettle is a low-growing creeper with a square stem. Its leaves are heart-shaped with pointed tips and come in shades of green or purple, depending on the soil. Look for tiny hairs on the leaves and stems, and clusters of pinkish-purple to reddish-purple flowers that bloom throughout the year, even in mild winters.

Taste

I was surprised how mild the flavor was; The younger the leaves, the milder and more pleasant the taste was. It was a bit earthy tasting. Some foragers detect a hint of cucumber, but I don’t get that. Perhaps my palette is less refined.

Nutritional Value

Despite the unfortunate inclusion of “dead” in its name, it’s rich in iron, a key mineral, and offers a good source of vitamins C, A, and calcium.

Recipe Suggestion

This edible weed is so versatile, there is no shortage of recipes on the internet. I find it barely noticeable when incorporated into a dish like this Purple Dead Nettle Rice Bake.

Also, it’s leaves, brewed as tea, were used historically for their astringent (wound-soothing) and anti-inflammatory (pain-reducing) properties.

Is Virginia Buttonweed Medicinal?

Because Virginia Buttonweed is so common in large parts of the U.S., I’m often asked about it in terms of being edible or medicinal. Sorry to say, this is one weed that is better left alone, as a native groundcover or just a weed you pull out as needed.

You may come across references to Virginia buttonweed medicinal uses, but unlike many common edible weeds, there is very little reliable documentation of traditional or modern medicinal use for this plant. Most sources focus on its role as a hardy groundcover and pollinator plant rather than as a food or remedy.

Not all weeds are edible or have medicinal uses — just one more reason to know exactly what you’re looking at when it comes to either use.

Edible Weeds Tips

• Start Slow: When trying a new edible weed for the first time, begin with a small amount to assess your tolerance and avoid any allergic reactions.
• Harvest Young and Tender: As a general rule, younger weeds are milder in flavor and less tough than their mature counterparts.
• Location, Location, Location: Only harvest weeds from areas free of pollution, pesticides, or herbicides. Avoid roadsides or heavily trafficked areas.
• Positive Identification is Key: This cannot be stressed enough! There are many poisonous lookalikes to edible weeds. Double and triple-check your identification with a reliable field guide or app before consuming any wild plant. Consider consulting a local foraging expert for guidance.
• Wash Thoroughly: Just like cultivated greens, wash your foraged weeds well before consuming them to remove dirt, debris, and potential parasites.

Plant Identification Apps

Here are some apps to consider for identifying those edible weeds in your backyard:

• iNaturalist: This citizen science platform goes beyond simple identification. Take a picture of your mystery plant and connect with a global network of naturalists who can offer real-time feedback and confirm your findings.
• PictureThis: This app utilizes impressive image recognition technology to identify a wide variety of plants, including edible weeds. While not solely focused on foraging, PictureThis provides detailed information and high-quality photos to help you confidently identify your finds.

Remember, though, even the best apps are just tools. Always double-check your identification with a trusted field guide or consult a local foraging expert before consuming any wild plant.

Nutritional Value in Survival Situations

While staples like wheat can provide essential calories in a survival situation, your body still craves a variety of nutrients to function properly. Vitamin C, for instance, is crucial for immune function and wound healing.

Imagine a scenario where your food storage is limited and your carefully cultivated vegetables succumb to a drought. Here’s where edible greens shine! Plants like mallow and purslane are incredibly drought-tolerant, thriving in harsh conditions. This means they can be a reliable source of vitamins and minerals when other options are scarce. Mallow and purslane are particularly rich in vitamin C, a vital nutrient that can help your body stay strong and healthy during challenging times.

FAQ

Final Thoughts

Next time you see a weed poking through your carefully tended garden, don’t reach for the herbicide just yet! These often-discarded plants might be hiding a delicious and nutritious surprise. With a little knowledge and safe identification practices, you can transform these unwanted guests into a source of vitamins, minerals, and culinary creativity.