Discover the Health Benefits of Spring’s Superfood: Why You Should Try 돌나물 (Stonecrop) Salad Now

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Those bright green sprigs that start showing up on spring tables aren’t just side dishes—they’re a seasonal mood. One to know as temperatures climb is dolnamul. Packed with calcium and vitamin C, it’s the kind of ingredient that feels like a springtime health boost on your plate.

Dolnamul: the spring green you need on your plate

Dolnamul is at its best from March through May, when flavor and aroma peak. It might look like an ordinary weed, but its crisp bite and gentle bitterness are what make it a springtime standout. Also called donnamul, it’s tough enough to push up through cracks in rocks—proof of its hardy nature.

Nutrition-wise, dolnamul shines. Korea’s Ministry of Food and Drug Safety reports that raw dolnamul has about 107 mg of vitamin C per 100 g (roughly 3.5 oz), the highest level among common spring greens. That easily tops bangpung (43 mg), wild chives (35 mg), and shepherd’s purse (21 mg).

Vitamin C supports immunity and helps fight fatigue. It also boosts iron absorption, so pairing dolnamul with iron-rich foods is a smart move.

Its calcium content is notable, too. Dolnamul has roughly 190 mg of calcium per 100 g (about 3.5 oz), more than twice what you’d find in milk, and ranks second among spring greens after shepherd’s purse (322 mg). It surpasses levels in chwinamul, mugwort, and wild chives, making it a great pick for anyone thinking about bone health or osteoporosis prevention.

Dolnamul also contains isoflavones, plant compounds that may help ease menopausal symptoms related to lower hormone levels.

More than seasoned or pan-fried: try a dolnamul salad

Dolnamul is often mixed with spicy vinegar paste or pan-fried into pancakes, but it also shines raw in a salad.

Making a dolnamul salad is easier than you’d think. This version is inspired by the YouTube cooking channel “Chef Kim Dae-seok TV.” Start by soaking the dolnamul in water with a splash of vinegar for about 5 minutes to lift dirt and grit, then rinse quickly in cold water. The leaves are delicate, so handle them gently to avoid any grassy bitterness.

Drain the cleaned dolnamul thoroughly in a colander. Prep any fruit or mix-ins—apple is a particularly good match. Slice the apple to a medium thickness so it keeps a satisfying crunch.

The dressing is a bright lemon vinaigrette. Finely chop the peel of half a lemon and put it in a bowl, then add 3 tablespoons extra-virgin olive oil, 1 tablespoon sugar, 1 tablespoon minced garlic, 1 tablespoon vinegar, a pinch of salt, and toasted sesame seeds. Stir until everything is combined, and adjust seasoning with salt to taste.

Toss the dolnamul briefly with the fruit and the lemon dressing. A light toss is key—overmixing wilts the leaves and dulls that fresh, springy flavor.

There’s truth to the saying that seasonal ingredients are the best natural tonic. As spring settles in, a simple plate of dolnamul is an easy, delicious way to bring the season to your table.