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Stamnagathi Salad (Σταμναγκάθι) — Greek Wild Greens Salad with Lemon Dressing

Stamnagathi is a prized wild green from Crete, lightly blanched and dressed simply with lemon and olive oil. This salad is a classic meze that celebrates bitter greens balanced by bright citrus and briny capers.

By Zaffaron Kitchen· Published April 14, 2026 Verified Recipe
Vegetarian Gluten-Free Nut-Free Halal
Contains: dairy
20 min total Prep 15m · Cook 5m 4 servings 165 cal
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Stamnagathi Salad — Greek Wild Greens Salad with Lemon Dressing - authentic greek recipe

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Servings: 4 · Total: 20 min · Difficulty: easy

Ingredients (quick list)

  • 400 g stamnagathi (wild chicory greens), cleaned and trimmed (If very sandy, soak and rinse in several changes of cold water.)
  • 6 g fine sea salt (About 1 tsp.)
  • 200 g ice cubes (Use with cold water to stop cooking.)
  • 45 ml extra-virgin olive oil (3 tbsp.)
  • 30 ml fresh lemon juice (2 tbsp, from about 1 large lemon.)
  • 2 tsp lemon zest (Finely grated; avoid the white pith.)
  • 3 g garlic, finely grated (About 1 small clove.)
  • 1 tsp dried oregano (Greek oregano preferred.)
  • 0.5 tsp black pepper, freshly ground (About 1 g.)
  • 20 g capers, rinsed and drained (Adds briny contrast to the greens.)
  • 60 g Kalamata olives, pitted and halved (Optional but traditional in many tavernas.)
  • 80 g feta cheese, crumbled (Optional; omit for dairy-free.)

Steps (summary)

  1. Bring a large pot of water to a rolling boil and dissolve 6 g fine sea salt in it. While it heats, trim any tough stems from th…
  2. Prepare an ice bath by combining the ice cubes with plenty of cold water in a large bowl. This step is important because it loc…
  3. Add the stamnagathi to the boiling water and blanch for 2 to 3 minutes, until just tender but still vibrant. Immediately transf…
  4. In a small bowl, whisk together the olive oil, lemon juice, lemon zest, grated garlic, oregano, and black pepper until emulsifi…
  5. Place the drained greens in a serving bowl and toss with the dressing until evenly coated. Scatter over the capers and olives,…

Cultural Background

In Crete, foraged horta like stamnagathi are a cornerstone of the Mediterranean table, served as simple salads or sides with olive oil and lemon. This preparation reflects the island’s respect for seasonal wild plants and minimalist seasoning.

brightbrinypleasantly bittertender greenssilky dressingcrumbly fetafresh lemon zestpeppery wild greensherbaceous olive oil🌶 mild

Equipment

large potcolanderlarge bowl (for ice bath)small bowlwhiskmicroplane or fine gratertongs or slotted spoon

💡 Tips

  • Blanch briefly and shock in ice water to tame bitterness while keeping the greens bright and springy.
  • Squeeze the greens well before dressing so the lemon and olive oil cling instead of becoming watery.
  • If the greens are very bitter, add 5 ml (1 tsp) extra lemon juice and 5 ml (1 tsp) olive oil to round the flavor without masking it.

⚠️ Common Mistakes

  • Overcooking the greens until they turn dull and mushy.

    ✅ Fix: Blanch only 2 to 3 minutes and shock immediately in ice water, then drain thoroughly.

  • Serving watery salad because the greens were not drained well.

    ✅ Fix: Squeeze the greens gently after chilling, and let them sit in a colander for 5 minutes before dressing.

  • Dressing tastes harsh and separated.

    ✅ Fix: Whisk oil into lemon juice thoroughly and let it rest 2 minutes; add 5 ml (1 tsp) water if you want a softer emulsion.

🧊 How to Store

Store dressed leftovers in an airtight container in the fridge for up to 24 hours; the greens will soften as they sit. For best results, store greens and dressing separately up to 2 days, then toss and refresh with 10 ml lemon juice before serving.

📅 Make Ahead

Wash and trim the greens up to 24 hours ahead and keep them wrapped in a towel in the fridge. You can also whisk the dressing up to 2 days ahead; re-whisk before tossing with freshly blanched, well-drained greens.

🍽️ Pairs Well With

  • Grilled octopus
  • sardines
  • crusty bread
  • boiled potatoes with olive oil
  • a glass of dry Assyrtiko

Regional Variations

  • Crete: Often served simply with only olive oil and lemon, sometimes with a few olives and no cheese.
  • Taverna-style: Finished with capers, feta, and extra oregano for a bolder meze plate.
  • Winter greens mix: Combine stamnagathi with other horta like vlita or chicory for a more complex bitterness.
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#classic#family-style#gluten-free

Ingredients

  • 400 gstamnagathi (wild chicory greens), cleaned and trimmed (If very sandy, soak and rinse in several changes of cold water.)
  • 6 gfine sea salt (About 1 tsp.)
  • 200 gice cubes (Use with cold water to stop cooking.)
  • 45 mlextra-virgin olive oil (3 tbsp.)
  • 30 mlfresh lemon juice (2 tbsp, from about 1 large lemon.)
  • 2 tsplemon zest (Finely grated; avoid the white pith.)
  • 3 ggarlic, finely grated (About 1 small clove.)
  • 1 tspdried oregano (Greek oregano preferred.)
  • 0.5 tspblack pepper, freshly ground (About 1 g.)
  • 20 gcapers, rinsed and drained (Adds briny contrast to the greens.)
  • 60 gKalamata olives, pitted and halved (Optional but traditional in many tavernas.)
  • 80 gfeta cheese, crumbled (Optional; omit for dairy-free.)

🔄 Substitutions

  • stamnagathi (wild chicory greens)dandelion greens or escarole
  • feta cheesecrumbled vegan feta-style cheese
  • capersfinely chopped pickled green peppercorns

Instructions

  1. 1

    Bring a large pot of water to a rolling boil and dissolve 6 g fine sea salt in it. While it heats, trim any tough stems from the stamnagathi and rinse it thoroughly until no grit remains.

  2. 2

    Prepare an ice bath by combining the ice cubes with plenty of cold water in a large bowl. This step is important because it locks in the bright green color and keeps the greens pleasantly crisp.

  3. 3

    Add the stamnagathi to the boiling water and blanch for 2 to 3 minutes, until just tender but still vibrant. Immediately transfer the greens to the ice bath for 2 minutes, then drain well and squeeze gently to remove excess water.

  4. 4

    In a small bowl, whisk together the olive oil, lemon juice, lemon zest, grated garlic, oregano, and black pepper until emulsified. Let the dressing stand for 2 minutes so the garlic and oregano infuse the oil and lemon.

  5. 5

    Place the drained greens in a serving bowl and toss with the dressing until evenly coated. Scatter over the capers and olives, then finish with crumbled feta if using, and serve immediately for the freshest flavor.

🪪 Recipe Passport

Origin: Greek Cuisine
Researched by: Zaffaron Kitchen
Published: April 14, 2026

Cultural Background

In Crete, foraged horta like stamnagathi are a cornerstone of the Mediterranean table, served as simple salads or sides with olive oil and lemon. This preparation reflects the island’s respect for seasonal wild plants and minimalist seasoning.

Regional Variations

Crete: Often served simply with only olive oil and lemon, sometimes with a few olives and no cheese.
Taverna-style: Finished with capers, feta, and extra oregano for a bolder meze plate.
Winter greens mix: Combine stamnagathi with other horta like vlita or chicory for a more complex bitterness.

Researched from multiple sources and validated by the Zaffaron editorial team. Every recipe is tested for accuracy, measurements, and cultural authenticity.

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Nutrition per serving

165
Calories
5.5g
Protein
13g
Fat
6.5g
Carbs
3g
Fiber
520mg
Sodium

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