Zia's Summer Frufalla

Skill Level
Preparation Time 15 minutes Total Time 45 minutes
Servings 6 Cost Per Serving $0.75
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Image of Zia's summer frufalla.


2 cupsDandelion Greens or Swiss Chard (any dark leafy green will work), roughly chopped
1 1/2 cupsPotato, medium dice
2 cupsVegetable Stock or Water
1Medium Onion, roughly chopped
1 cloveGarlic, whole
1 1/2 cupsRomano Beans (canned or cooked)
1/2 tspChili Flakes (optional)
2 cupsCrusty Whole Grain Bread, cubed
1 1/2 tbspOlive Oil
1/4 cupParsley, roughly chopped
1 tspDried Oregano
To tasteSea Salt and Freshly Ground Black Pepper


  1. Place a large sauté pan or Dutch oven over medium heat. Add oil.
  2. When oil begins to shimmer, add onions, garlic , oregano, and chili flakes (optional). Sauté until soft, about 5 minutes.
  3. Add vegetable stock or water. Add potato and bring liquid up to a simmer. Cook until potatoes are soft, about 15 minutes.
  4. Add beans and greens, and simmer for another 10 minutes.
  5. Add bread cubes, parsley,  and season with sea salt and black pepper. Turn heat off and cover with lid until ready to serve.


  • ​Dandelions are also called “pis en lit” in French or “piscialletto” in Italian, which translates to “bed wetter”. This is because they are a natural diuretic. They are also higher in overall nutrients than spinach and broccoli. For example, dandelions are an excellent source of iron, a mineral that is needed to prevent iron-deficiency anemia. They are also an excellent source of the antioxidants vitamin A and vitamin C.
  • Dandelions, Swiss chard and other dark, leafy greens are rich in the plant chemicals lutein and zeaxanthin. In laboratory studies, these plant chemicals have been shown to prevent the growth of cancer cells from breast, lung, stomach and skin cancers. Research also suggests that diets rich in leafy greens may decrease risk of cancers of the mouth and larynx.
  • Leave the skin on your potato and get double the fibre! Another bonus: leaving the skin on the potato during cooking helps prevent nutrients in the flesh of the potato from being lost. One medium potato with the skin on offers half of the vitamin C you need in a day. Vitamin C is needed for wound healing and to promote a healthy immune system.