Vegetable | Vegan Vegetarian Gluten Free Low Calorie Low Carb

Spinach

Spinacia oleracea Allergen-Free
spinach

Sourcing & Taxonomy

  • Family Amaranthaceae
  • Primary Cuisine Mediterranean
  • Seasonality Spring, Fall
  • Source Spinach plant leaves

The Forktionary Angle

"The ultimate adaptable green, shrinking dramatically but delivering huge nutritional value."

Definition

A leafy green vegetable known for its nutritional value and versatility in cooking.

Sensory Profile

TasteEarthy, Slightly bitter, Mild
TextureTender, Crisp (raw), Silky (cooked)
AromaGrassy, Fresh
AcidityLow

Technical Metrics

Nutritional Powerhouse

Excellent source of Vitamin K, Vitamin A, Vitamin C, and iron.

Oxalic Acid

Contains oxalic acid, which can be reduced by cooking to improve mineral absorption.

Volume Reduction

Cooks down significantly; 10-12 cups fresh spinach yields 1 cup cooked.

Nutrition Facts

Per 30g (1 cup raw)
Calories23 kcal
Total Fat0.4 g
Saturated Fat0.1 g
Trans Fat0 g
Cholesterol0 mg
Protein2.9 g
Total Carbohydrate3.6 g
Dietary Fiber2.2 g
Total Sugars0.4 g
Calcium99 mg
Iron2.7 mg
Potassium558 mg

Chef’s Secret

Sautéing spinach quickly with a touch of garlic and lemon brightens its flavor and reduces its volume significantly.

Substitutions

Best Match

Kale

1:1

Similar nutritional profile and versatility, especially for cooking. Stronger flavor.

Swiss Chard

1:1

Good for cooking, with a similar earthy flavor and tender leaves when cooked.

Arugula

1:1

For raw applications where a peppery, slightly bitter note is desired.

Watercress

1:1

Offers a peppery, slightly pungent flavor; excellent in salads or as a garnish.

Buying Guide

Choose fresh, crisp, dark green leaves. Avoid yellowing or wilting spinach.

Flavor Pairings

Garlic Lemon Feta Eggs Cream Nutmeg Bacon

Recipes Using Spinach

Copycat Spinach Low In Something Course

Almost Boston Market Creamed Spinach

Recreate the creamy, dreamy spinach side dish you crave! This recipe is incredibly similar to Boston Market's famous creamed spinach – even spinach haters will love it. Perfect for holiday meals (turkey, ham – you name it!), or any dinner where you need a decadent and delicious side. Customize it with garlic, cayenne pepper, and Parmesan cheese for an extra kick! Easily doubled for larger crowds.

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Eggs Dairy Healthy Kid Friendly Low Calorie

2Bleu's Spinach And Artichoke Dip With Bacon

This irresistible 2Bleu S Spinach and Artichoke Dip with crispy bacon is the ultimate party appetizer! Served in a toasted bread bowl for a stunning presentation (simply slice the bowl for extra servings!), it's also delicious with crostini, tortillas, or your favorite chips. Creamy, cheesy, and packed with flavor, this dip is guaranteed to be a crowd-pleaser. Get ready for rave reviews!

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Greens Beef Occasion Equipment

Aash E Shalgham Beef And Herb Soup

Experience the rich flavors of Iran with this authentic Aash-e Shalgham recipe! This hearty beef and herb soup, passed down from a friend who lived in Iran, is a comforting and flavorful culinary journey. A perfect blend of tender beef meatballs, vibrant herbs, and fragrant spices, this soul-warming soup is sure to become a family favorite. Easy to follow instructions guide you to a delicious and authentic Iranian experience.

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Low Cholesterol Low In Something Time To Make Low Carb

African Spinach

A vibrant and flavorful West African spinach dish, ready in under 20 minutes! Serve this vegetarian delight as a zesty side dish or a satisfying main course over fluffy rice or couscous. Bursting with fresh spinach, juicy tomatoes, and aromatic spices, this recipe is a quick and easy way to bring the taste of West Africa to your table.

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Healthy 2 Time To Make Main Dish Low Sodium

African Spinach And Peanut Butter Stew

A vibrant and flavorful vegetarian stew, perfect as a hearty main course or a delicious side dish! This easy-to-make recipe, inspired by African cuisine, combines tender spinach with a creamy peanut butter sauce for a taste sensation. Packed with nutrients and budget-friendly, it's ready in under 30 minutes. Customize it with your favorite additions – garlic, mushrooms, and chili flakes for an extra kick! Serve over rice, polenta, or your favorite starch.

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Equipment Equipment Served Hot Main Ingredient

Another Chicken Florentine

This easy Chicken Florentine recipe is perfect for a weeknight dinner for 2-3 people (easily doubled!). Made with pantry staples, it's a delicious and satisfying meal. Spice it up with an optional curry and garlic kick! Creamy, cheesy, and bursting with spinach and chicken goodness – get ready for a flavor explosion!

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Soups Stews Soups Stews 4 Hours Or Less Weeknight

Asian Miracle Diet Soup

This Asian Miracle Diet Soup is a delicious and healthy way to lose weight! Packed with fresh vegetables, lean protein, and aromatic spices, this vibrant soup is surprisingly filling and satisfying. Perfect for a quick weeknight meal or a healthy weight-loss plan. Enjoy the incredible flavors of ginger, garlic, and a touch of spice in this easy-to-follow recipe.

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Pasta Rice And Grains Beginner Cook Easy Pasta Rice And Grains

Bacon Chicken Alfredo Fettuccine

Indulge in this creamy, dreamy Bacon Chicken Alfredo Fettuccine! This easy recipe uses ready-made ingredients, making it perfect for busy weeknights. Savory bacon, tender chicken, and a rich Alfredo sauce infused with earthy mushrooms create a flavor explosion. Get ready for a restaurant-quality meal in under an hour!

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Cheese Low Carb Mexican Eggs Dairy

Bacon Blue And Avocado Quesadilla

Indulge in this California Avocado Commission recipe! A creamy, dreamy quesadilla bursting with smoky bacon, tangy blue cheese, and rich avocado. This recipe is quick, easy, and perfect for a satisfying lunch or light dinner. Get ready for a flavor explosion!

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60 Minutes Or Less Cheese Low Carb Main Dish

Baked Eggs With Green Chilies

Spice up your breakfast, lunch, or dinner with this incredibly easy and customizable Baked Eggs with Green Chilies recipe! This recipe is perfect for a quick weeknight meal or a delightful weekend brunch. Imagine tender eggs baked to perfection, infused with the savory heat of green chilies, and melted cheese. Easily doubled for a crowd, you can experiment with different cheeses, veggies, and spices to create your own signature dish. Try adding spinach, sundried tomatoes, and cheddar with a pinch of red pepper flakes for an extra kick! Get ready for a flavor explosion in every bite!

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60 Minutes Or Less Dietary Spinach Lunch

Baked Southwestern Egg Rolls With Avocado Ranch

Crispy baked Southwestern egg rolls bursting with corn, black beans, spinach, and spicy chilies, served with a cool and creamy avocado ranch dipping sauce. This recipe makes 48 small or 24 large egg rolls – perfect for a crowd! Get ready for a flavor explosion!

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Main Dish Main Ingredient One Dish Meal Preparation

Baked Ziti With Spinach And Cheese

Feed a crowd this deliciously cheesy and satisfying Baked Ziti with Spinach! This budget-friendly casserole is packed with flavor and perfect for a weeknight dinner or a casual gathering. Serve alongside a fresh salad and crusty garlic bread for a complete and unforgettable meal.

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15 Minutes Or Less Low In Something Time To Make Healthy 2

Basic Spinach Salad With Hot Bacon Dressing

Elevate your dinner routine with this classic Gourmet Magazine recipe! Our Basic Spinach Salad with Hot Bacon Dressing is quick, easy, and incredibly flavorful. The warm, savory bacon dressing is made with pantry staples, so you'll always be ready to whip up this impressive salad in just 10 minutes. Crisp spinach is tossed in a luscious dressing featuring crispy bacon, tangy vinegar, and a hint of sweetness. Customize it with your favorite additions – hard-boiled eggs, toasted nuts, or fresh fruit! Perfect for a weeknight meal or a delightful dinner party.

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Main Ingredient Main Ingredient Taste Mood Main Dish

Basil Feta Stuffed Chicken Breast

Juicy chicken breasts get a flavor explosion with a creamy feta and basil filling! This lightened-up recipe, inspired by a low-fat cookbook, delivers a rich and savory experience in just 35 minutes. Perfect for a healthy weeknight dinner that's both satisfying and delicious.

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Side Dishes Italian Spinach Cuisine

Best Ever Italian Spinach

This recipe is incredibly close to the beloved Italian spinach served at Memphis' famous Grisanti's restaurant! It's quick, easy, uses common ingredients, and even picky eaters will devour it. This vibrant and flavorful dish is perfect as a side or a light meal. Double or triple the recipe easily and freeze portions for future meals (OAMC). Prepare to make this a staple in your kitchen!

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Low Sodium Small Appliance Low Carb Eggs Dairy

Spinach Rice Casserole

This hearty and healthy Spinach Rice Casserole is a vegetarian delight! Packed with protein and low in fat, it's a delicious and nutritious meal the whole family will love. Fresh basil elevates the flavor to another level (chiffonade about 1/4 cup if using fresh!), but dried works too. This recipe is quick and easy to prepare, perfect for a weeknight dinner.

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Time To Make Course Gluten Free Preparation

Spinach Cashew Salad

This light and flavorful Spinach Cashew Salad is the perfect low-fat meal or side dish! Packed with fresh spinach, crunchy cashews, and savory bacon, it's a delicious way to enjoy a healthy and satisfying salad without the guilt. We've carefully controlled the fat content, making it a guilt-free pleasure. The homemade poppy seed dressing adds the perfect touch of creamy deliciousness!

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3 Steps Or Less Vegan Vegetarian To Go

Vegan Vegetarian Mock Tuna

Craving a classic tuna salad sandwich but plant-based? This recipe recreates the nostalgic flavor of a beloved Connecticut-style mock tuna, perfect for a quick and satisfying lunch or light meal. Made with crunchy almonds and creamy cashews, this vegan delight is bursting with savory flavor and requires just 10 minutes of prep time! Enjoy it on toasted wheat bread with sweet pickles, crisp lettuce, juicy tomatoes, or your favorite sandwich fixings.

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