One Plant a Week: Lambsquarters

June 16, 2025 Harvesting Nature

This is the seventh post in our new series, One Plant a Week, where we learn a new, edible plant every week. That means that if you follow along, you’ll know 52 new plants after only a year of doing this. As our foraging expert guest Pascal Baudar said on the Wild Fish and Game Podcast, that will make you more of a wild plant expert than 99.99999% of the population.

We recommend you go out and find these plants if they exist in your region. You don’t necessarily have to harvest them; simply familiarize yourself with them and get to know them well. See them in their different phases of life, in different terrains and conditions. See who else likes to eat them (Bears? Squirrels?), pollinate them (Butterflies? Hummingbirds?), or use them (Nesting birds? Muskrats?). Use plant ID apps, along with foraging/ID books, online resources, and mentors to teach yourself about them more and to get comfortable enough with them that you can ID to 100% accuracy.

Then, if you feel confident enough, bring some home and try preparing some to eat. Try doing this with different specimens in different stages of life to see when it is best to harvest them. Knowing these plants through and through will transform the way you interact with the outdoors, as well as the way you see food. A warning though: this is an addictive hobby!

An additional warning: Plant ID apps are not 100% accurate, and you should not be eating ANYTHING wild unless you are 100% sure that it is safe to do so. Do not rely solely on one source for your information (including us), and do not eat anything unless you’ve properly identified it.

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This week is all about Lambsquarters (a.k.a. Goosefoot)!

Wild edible lambsquarters (Chenopodium album) is a versatile and nutritious green that can often be found growing in disturbed soils, gardens, and along roadsides across North America, Europe, and parts of Asia. This plant typically reaches heights of 2 to 4 feet, featuring upright stems that are often coated with a whitish or grayish mealy substance. Its leaves are triangular to arrow-shaped, with a slightly crinkled or wrinkled appearance, and they can vary in size from a few inches to over a foot long. The plant produces clusters of small, greenish or whitish flowers that are often surrounded by clusters of seed-producing capsules, making it easily identifiable during its flowering season in late spring to summer.

Lambsquarters thrives in nutrient-rich, disturbed soils, making it common in gardens, compost piles, and along roadsides where the soil has been disrupted. It prefers full sun but can tolerate partial shade, and it tends to grow abundantly in areas with ample moisture. Harvesting the young, tender leaves before the plant matures is ideal for culinary use, as they are most flavorful and easy to prepare at this stage. The plant’s hardy nature allows it to grow in a variety of environments, and it often appears in areas where other cultivated plants may struggle, making it a reliable wild edible resource.

Culinarily, lambsquarters offers a mildly nutty, spinach-like flavor with a slightly earthy undertone, especially when cooked. Its tender young leaves can be sautéed, steamed, added to soups like spinach, or used as a nutritious leafy green in salads. Nutritionally, lambsquarters is highly valued for its impressive nutrient profile; it is rich in vitamins A, C, and K, as well as minerals like calcium, magnesium, and iron. Additionally, it contains antioxidants and beneficial phytochemicals, making it a healthful addition to a wild foraged diet. Its high protein content and dense nutrient profile have earned it the nickname “the poor man’s spinach,” highlighting its value as a sustainable, wild superfood.

One thing to note about this plant is that it is so loaded with vitamin A that eating a very large amount of it can cause vitamin A toxicity. A normal amount of greens eaten a couple of times a week won’t cause any issues.

Description:

Properly identifying lambsquarters is crucial to ensure you’re consuming a safe and nutritious wild food. Look for the characteristic triangular or arrowhead-shaped leaves, often with a slightly crinkled texture. The leaves are usually a vibrant green, but can sometimes exhibit a purplish hue. Note the presence of a whitish or grayish coating on the stems and leaves. Pay attention to the plant’s growth habit; lambsquarters can be sprawling or upright, and often grows in dense clusters. Examine the flowers: small, greenish or whitish flowers are a key characteristic. Look for the plant’s tendency to grow in disturbed areas like roadsides, fields, and gardens. Finally, consider the overall appearance; if the plant doesn’t exhibit these characteristics, it’s likely not lambsquarters.

The arrangement of the leaves, the slightly crinkled texture, and the presence of the whitish coating on stems and leaves will help distinguish lambsquarters from other weeds. The growth habit and location of the plant are also important clues. Always be cautious when foraging; while lambsquarters is relatively easy to identify, double-checking features and locations reduces the risk of misidentification.

Lookalikes:

Lookalikes can be tricky, but some plants with similar shapes may have different leaf edges, a lack of the whitish coating, or a different growth pattern. Be wary of plants that have smooth, non-crinkled leaves or have entirely different leaf shapes. If you are unsure, do not consume the plant. Always err on the side of caution when foraging, and consult reliable field guides or experts if you have any doubts.

Edibility:

The leaves of this plant can be eaten cooked or raw. The best way to approach it in terms of cooking or using fresh is like baby spinach.

Sautéed Greens: Cook young leaves in olive oil with garlic for a nutritious side dish.
Salads: Add fresh, tender leaves raw to salads for a spinach-like flavor.
Soups and Stews: Incorporate chopped lambsquarters into soups and stews for added nutrition.
Pesto or Sauces: Blend cooked leaves with nuts, garlic, and oil to make a green pesto.
Pasta and Rice Dishes: Mix chopped greens into pasta or rice for a healthful boost.
Smoothies: Add a handful of fresh leaves to smoothies for extra vitamins.
Tea or Infusions: Use dried leaves to brew a mild herbal tea.
Fermentation: Include lambsquarters in fermented foods like kimchi or sauerkraut.
Baking: Incorporate finely chopped greens into breads or muffins for added nutrients.
Pickling: Pickle young leaves or stems for a tangy, edible garnish.