Spinach is one true superfood, as they are loaded with nutrients that provide many health benefits to almost everyone. Learn to cook them well and have them on hand easy and healthy spinach recipes It will help you get the most out of their nutrients and, why not, enjoy all their flavor.
Lots of spinach recipe possibilities
This low-calorie vegetable stands out for its high content of vitamins and minerals, especially calcium, magnesium, iron and vitamins A, C and K. It helps stabilize blood sugar, strengthen bones and teeth, and regulate blood pressure, among other benefits.
Its antioxidants are one of its great advantages. They have a lot vision benefits, helping to prevent cataracts for example. They also practice a anti-inflammatory action and are very suitable for keeping the brain and defense in shape. And, as if that weren’t enough, they strengthen the heart and help demonstrate a glowing skinas they help prevent the formation of pimples and blackheads.
Recipes with spinach should definitely not be missing from our regular menus. Fortunately, it is a vegetable with many uses in the kitchen. These are just a few examples:
- There are many reasons to use raw spinach. We can add the fresh and tender leaves salads, vegetable purees and green smoothies.
- To include more vegetables on a daily basis we can add a handful of chopped leaves or tender leaves at the end of cooking any soup or stew, mix, turn off the heat and let it cook with the rest of the heat.
- To make a simple garnish we can prepare it sautéed spinach simply. To do this, you need to dry them well, fry a couple of cloves of garlic for about 30 seconds in a little oil, add the spinach and a pinch of salt and cook for about 2 minutes until cooked. Then we release the water they release. In this simple sauce we can add roasted nuts, raisins, dried tomatoes, olives…
- In addition to the basic preparation, we can add washed and chopped spinach to all kinds of croquettes or hamburgers.
- we can prepare tofu omelette with spinach, quiche, curry Indian style with pulses and spices.
- We can even add spinach pancake or brownie crusts or other chocolate desserts.
For emergencies or quick meals, we can always have frozen spinach in the freezerwhich are very easy to find. They contain almost the same nutrients. The only thing to remember is that they release more water as they cook.
4 easy and healthy recipes with spinach
Here I leave you a sample of recipes with easy and varied spinach, to introduce more variety into menus and you have options when incorporating this vegetable into your diet. You can also take inspiration from them and make your own variations.
fresh spinach pesto
spinach pesto
Preparation: 5 minutes – Cooking: 10 minutes
Pesto is a very versatile sauce that allows us to use any green leaf we have. It also has many uses in the kitchen: apart from the classic way of serving it with pasta, it is also delicious with other grains such as quinoa, buckwheat, rice or even potatoes, beans, vegetables or as a salad dressing.
If we want to use less oilwe can use half oil and half vegetable drink or add a very ripe avocado.
Ingredients (1 small jar):
- 3 cups fresh spinach
- 1 clove of garlic
- 6 tablespoons of pine nuts or almonds
- 2 tablespoons nutritional yeast or 4 tablespoons grated Parmesan cheese
- 1-2 teaspoons of lemon juice
- 120 ml extra virgin olive oil
- black pepper
- a pinch of salt
Friday:
- Toast the pine nuts or almonds in a pan without oil while stirring or in an oven at 160 degrees for about 10 minutes. Let it cool.
- wash well spinach and if they have very thick stalks, remove the stalks.
- Peel the garlic.
- In a food processor, Mix all the ingredients until you have a sauce, but with texture. Start with about 80ml of oil and add according to desired consistency.
- Serve or store up to 5 days in the refrigerator in a glass jar covered with a thin layer of oil.
Spinach and white bean burgers
Spinach and white bean burgers
Preparation: 20 minutes – Rest: 10 minutes – Cooking: 30 minutes
An ideal spinach recipe for kids who don’t like vegetables with parents who do. Don’t hesitate: these hamburgers, crispy on the outside and juicy on the insideThey will delight everyone.
Ingredients (8 burgers):
- 150 g of fresh spinach
- 400 g of boiled white beans
- 80 g fine oat flakes
- 2 tablespoons of raisins
- 2 tablespoons of pine nuts or sunflower seeds
- 2 tablespoons of nutritional yeast
- 2 tablespoons ground flax
- 2 tablespoons of olive oil
- 1 small spring onion
- 2 cloves of garlic
- A pinch of nutmeg
- half a teaspoon of paprika
- half a teaspoon of cumin
- 2 tablespoons of parsley
- black pepper
- 1 teaspoon of salt
Friday:
- in a small bowl, mix the ground flax with 6 tablespoons of water and let it stand.
- peel and chop onion and garlic. Chop the raisins and parsley.
- wash the spinachdry well and cut into small pieces.
- In a pan, heat the oil. Add the onion, a pinch of salt and fry until translucent, about 10 minutes. Add the garlic, spinach, a pinch of salt and cook for about 3 minutes, until the spinach is cooked, stirring. Add the raisins and pine nuts and cook for another minute. At the end, add the spices and give them all a few turns in the pan. Guard. If the spinach has given off too much juice, remove it.
- Drain the beans well Pour into a bowl and mash well with a fork. Add the rolled oats, nutritional yeast, flax, vegetable dressing, parsley and season well with salt and pepper.
- Let stand about 10 minutes in the refrigerator to allow the oat flakes to absorb the moisture.
- Take the dough out of the fridge and with the help of wet hands form 8 minute hamburgers.
- In a hot pan, oil and cook on both sides, 2-3 minutes each. You can also cook the burgers in a oven at 180 degrees, about 25 minutes. In this case, turn it over half way through.
Serve with sides of your choice, such as rolls, vegetables, grains, salads and with your favorite sauce.
Muffins with spinach and mushrooms
Muffins with spinach and mushrooms
Preparation: 20 minutes – Cooking: 35 minutes
ONE snack or breakfast a little different. If we no longer know what to prepare for the children’s breakfast or snack, or we don’t know what to do on an excursion, these muffins easy to prepare and delicious may be the correct answer.
Components:
- 100 grams of fresh spinach
- 8 mushrooms
- 2 eggs or 2 tablespoons of ground flax
- 175 ml milk or herbal drink
- 100 ml olive oil
- 125 g grated cheese or vegetable cheese
- 200 grams of wholemeal or spelled flour
- 50 g of almond flour
- 2 cloves of garlic
- 4 teaspoons of baking powder
- 1 tablespoon of oil
- black pepper
- 1 teaspoon of salt
Friday:
- Preheat it oven at 180 degrees.
- If you are going to use flax “egg”.in a small bowl, mix 2 tablespoons of ground flax with 6 tablespoons of water and set aside.
- peel and chop garlic. Clean the mushrooms and cut them into small pieces. Clean the spinach, dry it well and chop it finely.
- In a pan, heat the oil and add the garlic. Sauté for about 30 seconds. Add the mushrooms, a pinch of salt and cook over medium-high heat, stirring, for about 5 minutes. Add the spices and give the pan a few turns.
- in a bowl, Crack the 2 eggs or add the flax egg. Add the herbal drink and the oil and mix. Add the vegetables and cheese. Add the flour, baking powder, salt and pepper and mix.
- Fill 12 molds for muffins, put them in the oven and bake them for about 20-25 minutes.
Spinach au gratin with potato and creamy tofu sauce
Spinach au gratin with potato and tofu sauce
Preparation: 15 minutes – Cooking: 70 minutes
If we feel like a comforting dish, all the gratins can be served to us. This version combines potatoes with spinach, sun-dried tomatoes and a creamy tofu and cashew sauce.
Ingredients (4-6 servings):
- 4 potatoes
- 200 grams of fresh spinach
- 4 tablespoons of sun-dried tomatoes in oil
- 1 onion
- 2 cloves of garlic
- 3 tablespoons of olive oil
- Salt
For the creamy sauce:
- 350 g hard tofu
- 70 grams of raw cashews
- 175 ml of herbal drink without sweeteners with a neutral taste
- 1 tablespoon of lemon juice
- 1 clove of garlic
- 2 tablespoons of nutritional yeast
- 1 teaspoon miso
- 2 teaspoons cornstarch
- black pepper
- 1 teaspoon of salt
- 2 teaspoons fresh herbs such as basil, oregano or thyme or 1 teaspoon dried herbs
Friday:
- peel and chop onion and garlic, and clean the potatoes and cut them into small cubes. Wash the spinach, remove the stem if it is too thick and chop the leaves. Cut the tomatoes into small cubes.
- In a pot, heat the oil. Sauté the onion and garlic for about 5 minutes. Add the potatoes, salt and cook for about 15-20 minutes, until the potatoes are done. If they stick to the pot, add two teaspoons of water. At the end, add the spinach and tomatoes and cook for about 3 more minutes.
- While the potatoes are baking, prepare the sauce. In a blender or using a hand blender, blend cashews, vegetable stock, lemon juice, garlic, nutritional yeast, salt, miso, pepper, and tofu until smooth. . Try the salt point. At the end, add the herbs and beat a couple of times.
- Preheat the oven to 180 degrees and grease a pan with a little oil.
- add the vegetables in the pan and pour the sauce on top. Mix well to cover all the vegetables and cook about 40-45 minutes.
OTHER RECIPES WITH SPINACH
More spinach recipes can be found in these articles: