🥬 Stamnagathi Pickles
The chicory of Crete goes crunchy, tangy, and gloriously green.
Stamnagathi, the wild chicory native to Crete, is one of Greece’s best-kept culinary secrets. With its slightly bitter, earthy flavour and heaps of health benefits, it makes for the perfect homemade pickle — vibrant, crisp, and endlessly versatile. This recipe can be replicated with almost any vegetable, making it a staple worth mastering.
🌿 Ingredients
½ kg stamnagathi (washed and cleaned)
Brine: 1 part vinegar, 2 parts water, 2 tbsp sea salt
Garlic cloves (optional)
Bay leaves
Green peppercorns
Extra Virgin Olive Oil (EVOO)
1 heirloom tomato (for serving)
Fleur de sel & freshly cracked pepper (for serving)
🧂 Method
Make the Brine: In a pot, combine vinegar, water, and sea salt. Bring to a boil, then let it cool completely.
Blanch the Herb: In a separate pot, boil water. Blanch the stamnagathi for just 1–2 minutes.
Cool Immediately: Remove and rinse under cold running water to stop the cooking process and preserve the vivid green colour.
Pack the Jar: Place the blanched stamnagathi in a sterilised jar. Add garlic (if using), bay leaves, and green peppercorns.
Add the Brine: Pour the cooled brine over the stamnagathi, then seal the top with a generous layer of EVOO.
Ferment Briefly: Leave the jar out at room temperature for 24 hours. Then move to the fridge.
🍅 How I Eat It
Peel a ripe heirloom tomato, cut it in half lengthwise, and layer with stamnagathi pickles. Drizzle with EVOO, sprinkle with fleur de sel and fresh pepper. Eat chilled — a stunningly simple salad as the sun creeps in and the tomatoes hit their prime.
🥗 Nutritional Benefits of Stamnagathi Pickles
Stamnagathi (Greek Wild Chicory)
Low in calories, rich in fibre
A natural source of antioxidants, including polyphenols
Contains vitamins A, C, and K
High in iron, potassium, and magnesium
Traditionally linked to liver support, digestion, and anti-inflammatory benefits
Vinegar + Sea Salt Brine
Acts as a natural preservative
Can support gut health when consumed in moderation
Sea salt adds essential trace minerals
Garlic (optional)
Boosts the immune system
Contains allicin, known for its antibacterial properties
Bay Leaves & Green Peppercorns
Add aromatic depth
May aid digestion and reduce bloating
Extra Virgin Olive Oil (EVOO)
A heart-healthy fat, rich in oleic acid and antioxidants
Provides vitamin E and supports absorption of fat-soluble vitamins
🔥 Calories per Serving (approx. 100g)
Total (approx.)70 kcal per serving
👉 Low-calorie, high-nutrient, and ideal for warm weather mezze platters or light lunches.
