Weeds are the bane of every gardener’s existence, but they aren’t all bad, especially if you’re a purveyor of wild foods.
In fact, some of the most nutritious (and delicious) wild greens are the same weeds growing in your backyard and around your neighborhood.
With a little knowledge and research, you’ll be foraging nutritious edible greens in no time.
8 Edible Weeds That Are Nature’s Free Superfoods
Don’t waste your money on the latest expensive so-called superfoods!
Here are nature’s free superfoods, 10 edible weeds packed with vitamins and minerals.
1. Plantain (Plantago major and lanceolata)
Let’s start with the humble plantain, one of my favorite edible weeds. The two most common plantain weeds are the broad-leaved and narrow-leaved (buckhorn) species.
The former can be identified by its large egg-shaped leaves that are lined with celery-like veins, and its uniformly thick spiked seed stem.
The latter has much slimmer lance-shaped leaves and a thinner, more fragile stem topped by a smaller seedhead at the top.
Both plants grow in a rosette formation, and the entirety of both are edible, including the seeds and edible roots. Plantain is rich in protein and fatty acids and contains vitamins a, c, and k, and zinc and potassium.
The seeds of the broad-leaved plantain also contain large amounts of psyllium, a dietary fiber used in commercial supplements.
Plantain plants grow profusely on lawns, pastures, and other cultivated lands.
2. Thistle (Cirsium spp.)
Many of us grow up in fear of the mighty thistle, due to its spiked leaves and stems. What a shame, because thistles have a long and admirable history as a nutritious wild edible.
The leaves, roots, flower bulb, and inner stem of the stalks are all edible, and every species of thistle is safe to eat.
While different thistle species contain different levels of nutrients, they have been broadly found to contain high levels of fiber, magnesium, calcium, and other vitamins and minerals.
In particular, milk thistle has been found to have a number of scientifically proven benefits as a herbal remedy.
There are many species of thistle growing in the US, including nearly 60 native varieties according to the US Forest Service.
The best varieties to forage will depend on the area you live in, so get researching!
3. Shepherd’s Purse (Capsella bursa-pastoris)
Finding nutritious wild greens can be a struggle in winter, which is where the shepherd’s purse comes in. This common edible garden weed can be foraged in winter and throughout the year.
Shepherd’s purse is in the mustard family and has a similar growing pattern to a dandelion, with small lobed and serrated leaves that grow in a rosette form.
In spring and summer, it produces tiny white edible flowers that are then replaced by flat, heart-shaped seedheads that look a little like a small bag (hence “shepherd’s purse”).
The leaves, flowers, and seeds are all 100% edible and high in vitamins A, B2, and C. The plant has a peppery taste but isn’t bitter like some members of the mustard family.
The leaves can be added to salads, or steamed and sauteed as a side of greens. Some foragers dry the seed pods and use them like peppercorns.
4. Cleaver (Galium aparine)
Cleavers, also known as catchweed bedstraw, is an edible weed that is easy to identify even if you’re unfamiliar with it.
The plants are thin and delicate with a long sprawling growth habit and circular groupings of leaves (around 6 to 8) that grow directly from the stem of the plant.
But the most notable feature is the tiny bristles that cover the plant and hook into your clothing.
This plant grows wild in most of the US and thrives in moist soil. It has a very light and almost sweet taste. It can be used like most edible greens, but in my experience works best in recipes that hide its rough texture, which can be strange in salads.
I like to add them to savory pancakes along with shredded cabbage.
The most popular way to use cleavers is as a herbal infusion, due to their diuretic properties. Leave cleavers soaking in water overnight and enjoy it as a crisp, refreshing spring tonic early in the morning.
Cleavers also help with kidney function and have anti-inflammatory and antispasmodic effects.
5. Lamb’s Quarters (Chenopodium album)
Another weedy leafy green worth trying is lamb’s quarters, a native of Europe and East Asia that now grows widely across the globe.
It’s easy to find, popping up in a range of different environments, particularly in disturbed areas.
You can identify lamb’s quarters by its triangulated, sometimes diamond-shaped leaves that have a powdery silver coating that feels grainy to the touch.
Its leaves and young shoots make a nutritious leafy green that can be enjoyed raw in salads and smoothies, or eaten cooked in much the same way as store-brought greens like spinach and kale.
Lamb’s quarters are also a relative of quinoa, meaning they can double as wild greens and grain.
Just soak the seeds overnight to remove potentially harmful phytochemicals and boil them in the same way.
Lamb’s quarters are very nutritious, with high levels of vitamins A, B1, B2, C, and calcium. It has higher levels of these vitamins and minerals than spinach, according to the University of DC College of Agriculture.
6. Hairy Bittercress (Cardamine hirsuta)
A widespread native weed, hairy bittercress is a winter annual that can be found in cultivated areas across the country, including on lawns, in public parks, and around pavement – so keep your eyes peeled for this easy edible green when you’re out and about!
Hairy bittercress is named for the tiny hairs that grow on its leaves and stems. It has pinnate compound leaves that grow in a rosette and produces long branching stems and white flowers.
Both the leaves and stalks can be eaten raw and cooked and used to add extra flavor to dishes.
Despite the name, hairy bittercress has a delicious peppery taste with zero bitterness.
It’s a wonderful wild green because not only does it taste good and grow prolifically but it also germinates in fall and continues through the winter, so you’ll still have nutritional options during the cold months.
7. Chickweed (Stellaria media)
Another edible winter annual that grows freely in the US is chickweed, a broadleaf weed that grows in dense patches as ground cover and can be found in a range of environments.
It has small white five-petaled flowers that look like tiny stars, and every part of it is edible.
Chickweed can be used to bulk up soups, stews, and salads, and even made into tea. My preferred way to use this weed is in sandwiches, due to its fresh, mild taste.
Just remember that it is a fragile green and won’t last long in the fridge, so it is best to use it immediately.
Chickweed contains vitamin C, has some anti-inflammatory effects, and has a long history of use in European folk medicine as a topical treatment for skin irritation.
Keep in mind it also contains high amounts of saponin, which can cause gastrointestinal upset if consumed in large quantities.
8. Burdock (Arctium minus)
For centuries burdock has been lauded as a powerful herbal medicine due to its use as a digestive aid, and its positive effects on hormone imbalance, high blood pressure, and inflammation, among others.
But burdock doesn’t have to be consumed through root extracts and pills. The leaves and stalks are also nutritious and perfectly edible, and the plant can be found growing in most parts of North America.
It can be found growing in moist soil in areas with plenty of sunlight.
The veiny, heart-shaped burdock leaves are best gathered in spring and early summer during the flowering stage when they are small and less bitter-tasting. Use it as a potherb like spinach and kale.
Important Disclaimer: Safety and Responsibility in Foraging
Edible weeds are an amazing – and free – source of nutrition for anyone interested in getting into foraging. But there’s plenty more you need to know before you go out shopping in nature’s kitchen.
Thorough research is the most important part of foraging. Make sure you’re able to positively identify any wild greens with 100% certainty before you start looking.
Beyond research, make sure you’re familiar with the area you are foraging in – avoid areas where pesticides are used, where neighborhood dogs and cats might frequent, and roadsides that might be exposed to heavy exhaust fumes and other pollutants.
Typically, foragers are encouraged to harvest in moderation for the sake of local ecosystems. This is a little different when it comes to edible weeds since many of these wild edible plants are invasive and unwanted. It’s up to you to exercise judgment responsibly.
