Health, Culinary, and Foraging Benefits of Wood Sorrel

Wood sorrel, from the Oxalis genus, is a widespread plant often found in lawns, woodlands, and shaded gardens. It is recognized by its delicate, heart-shaped leaflets and a distinctly tart flavor, earning it common names like “sour grass.” The leaves, flowers, and stems are edible and have been utilized for various purposes throughout history.

Health and Nutritional Benefits

Wood sorrel is noted for its high concentration of Vitamin C, a fact that made it historically valuable as a remedy for scurvy. Its nutritional profile also includes beta-carotene, a precursor to Vitamin A, which is important for vision and immune function.

Beyond its nutritional content, wood sorrel holds a place in traditional herbal medicine. It has been used as a diuretic and as an astringent for minor skin issues. Some traditions have also used it to reduce fevers or soothe mouth sores. Native American cultures, for instance, chewed the leaves to alleviate nausea and brewed teas from the plant to address urinary tract infections.

The plant contains compounds, such as flavonoids and phenols, which act as antioxidants. Some research suggests these antioxidant properties may also offer protective benefits for the liver.

Culinary Uses and Flavor Profile

The primary characteristic of wood sorrel in the kitchen is its bright, tangy flavor, which is distinctly lemony and sour. The entire above-ground portion of the plant is edible, including the leaves, flowers, and stems, with the flavor being most pronounced before the plant flowers.

This zesty quality makes wood sorrel a versatile ingredient for raw preparations. The leaves and delicate flowers can be tossed into salads to add a refreshing kick or used as a garnish for soups, fish, and meat dishes. Its sharp flavor profile allows it to cut through richer foods, providing a pleasant contrast.

Wood sorrel also lends itself well to beverages and sauces. The leaves can be steeped in hot or cold water to create a drink similar to lemonade. It can be blended into sauces like pesto or chimichurri as an alternative to traditional herbs. When cooked, it is best to add it at the end of the process to preserve its delicate texture and taste.

Identification and Safe Foraging

The most telling feature of wood sorrel is its trifoliate leaves, meaning each leaf is composed of three distinct, heart-shaped leaflets. This is the primary way to distinguish it from clover (Trifolium species), a common look-alike whose leaflets are oval or rounded. Wood sorrel flowers have five petals and can be white, yellow, or pink.

The plant’s characteristic sour taste is due to oxalic acid. While wood sorrel is safe for most people to consume in moderation, the oxalic acid content is a consideration for certain individuals. People with a history of kidney stones, gout, or rheumatoid arthritis are advised to avoid plants high in oxalic acid.

Use wood sorrel as a flavoring or an accent ingredient rather than a primary green to be eaten in large quantities. Consuming a significant amount could interfere with calcium absorption. Harvesting from areas free of pesticides or contaminants is also important.