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

Equipment Time To Make Preparation Course

You Ll Never Miss The Noodles Lasagna

This low-carb lasagna is a game-changer! Forget the noodles – this recipe layers succulent meat, fresh vegetables, and creamy ricotta for a flavor explosion that's both satisfying and surprisingly light. The vibrant blend of fresh veggies and rich sauce will have everyone coming back for seconds. Perfect for a weeknight dinner, simply add a side salad for a complete and healthy meal. Prepare to be amazed!

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Course Pasta Rice And Grains Presentation Main Ingredient

3 Cheese Chicken Spinach Pasta Bake

This 3 Cheese Chicken Spinach Pasta Bake is a quick and easy recipe that's sure to please the whole family, even picky eaters! A delightful blend of creamy cheese, tender chicken, and spinach, all baked to bubbly perfection. Get ready for a flavor explosion that's both comforting and irresistible. Inspired by a local cooking show, this recipe is a family favorite!

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Course Vegetarian Spinach Course

Amaranth Leaves Spinach In Coconut Milk

Discover a vibrant and flavorful vegetarian dish featuring tender amaranth leaves and spinach simmered in rich coconut milk. This nutritious and easy-to-make recipe is a culinary adventure, perfect for weeknight dinners or special occasions. Enjoy the earthy amaranth, complemented by the sweetness of coconut milk and the option to add your favorite spices. Serve alongside fluffy rice or your preferred grain for a complete and satisfying meal. Easily adaptable – substitute other leafy greens like spinach or kale!

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Pork Main Ingredient 4 Hours Or Less Time To Make

Apple Bacon Thanksgiving Dressing Or Stuffing F

This show-stopping Apple Bacon Thanksgiving Dressing/Stuffing recipe is a game-changer! Imagine tender chunks of apple and crispy bacon mingling with savory herbs, all infused with a subtle hint of orange that surprises and delights. The secret? A slow cooker does all the work, keeping the dressing incredibly moist and flavorful – no more dry Thanksgiving sides! Plus, a crock-pot liner means effortless cleanup. This recipe is easy, delicious, and solves the age-old problem of oven space on Thanksgiving. Get ready for rave reviews!

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30 Minutes Or Less Preparation Salads Occasion

Asparagus Mushroom Salad

Experience the taste of spring with this vibrant Asparagus Mushroom Salad! Made with the freshest asparagus and a zesty citrus dressing, this recipe is perfect for a light and refreshing meal on a warm evening. The sweet and savory asparagus is perfectly complemented by earthy mushrooms and a touch of honey. This easy-to-make salad is ready in under 30 minutes and is sure to become a new favorite.

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Equipment Low In Something Low Cholesterol Taste Mood

Babzy's Spaghetti Sauce

Discover the secret to the BEST spaghetti sauce, perfected over years of culinary adventures! This recipe, my absolute favorite, transforms simple ingredients into a rich and flavorful sauce that's perfect for spaghetti, lasagna, or even a zesty sausage and pepper penne. I've tweaked it to perfection, ensuring a delicious result every time. Serve it over your favorite pasta, topped with garlic bread and plenty of Parmesan cheese for an unforgettable meal. Optional ingredients are included for those who like to add extra flair, but they are absolutely not required.

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Kid Friendly 60 Minutes Or Less Greens Spinach

Baked Spanish Spinach Balls In Roasted Bell Pepper Sauce Albond

Experience the authentic flavors of Madrid with these delectable Baked Spanish Spinach Balls! These savory albondigas are nestled in a vibrant roasted bell pepper sauce, creating a dish that's both comforting and sophisticated. Made with simple ingredients and easy-to-follow instructions, this recipe is perfect for a weeknight dinner or a special occasion. Using mild melting cheese like Monterey Jack, these spinach balls are a delicious twist on a classic.

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Preparation Free Of Something Dietary Holiday Event

Baked Spinach Cheese

This creamy, cheesy spinach casserole is a crowd-pleaser! A baker's heat shield prevents over-browning, ensuring perfectly golden cheese and tender spinach throughout. Easy to make and guaranteed to be a delicious side dish or light meal.

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Brunch Cheese Eggs Dairy Occasion

Baked Spinach And Eggs

Start your day with this delicious and healthy Baked Spinach and Eggs recipe! A diabetic-friendly breakfast option, this recipe is packed with flavor and protein, perfect for a satisfying and guilt-free morning meal. Easy to prepare and bake to perfection, this recipe is a must-try for anyone looking for a tasty and nutritious breakfast.

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Healthy Free Of Something Greens 60 Minutes Or Less

Baked Spinach Risotto

Transform leftover rice into a creamy, dreamy, baked spinach risotto! This incredibly easy recipe is packed with flavor and ready in under an hour. Perfect for a weeknight dinner or a satisfying vegetarian meal.

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Low In Something Equipment Healthy 2 Side Dishes

Balsamic Spinach

Transform ordinary spinach into a culinary masterpiece! This quick and easy recipe features tender spinach perfectly complemented by a tangy balsamic glaze. Ready in just 15 minutes, it's the perfect side dish or light lunch.

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Main Ingredient Preparation Pasta Rice And Grains Vegan

Barley Florentine

Cozy up with this hearty and flavorful Barley Florentine! Perfect for a chilly winter evening, this recipe features tender barley, spinach, and creamy parmesan cheese. A touch of onion powder adds depth without overwhelming the delicate flavors. Serve with crusty bread for a truly satisfying meal. Get the recipe now!

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Occasion Taste Mood Time To Make Meat

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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Served Cold Easy Occasion Salads

Basil Scented Chicken Salad

This vibrant chicken salad recipe is bursting with fresh spring flavors! Made with fresh basil, spinach, and parsley, it's a quick and easy weeknight meal using a store-bought rotisserie chicken. Perfect for a light lunch or dinner, this recipe is sure to become a new favorite. Get ready for a taste of springtime in every bite!

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Course Low In Something Low Carb Soups Stews

Bek's Spicy Tuscan Soup

Spice up your Italian cooking with Bek's Spicy Tuscan Soup! This recipe puts a fiery twist on a classic, featuring vibrant Tuscan flavors with a kick. Perfect for a cozy weeknight meal or a flavorful weekend lunch, this soup is easily customizable to your spice preference. Serve with crusty bread for dipping and enjoy the warmth and deliciousness! Find your perfect spice level – mild or wild!

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Occasion High Calcium Course Low In Something

Spinach Brownies

These unique Spinach and Sausage Brownies are a savory twist on a classic! Inspired by the Rockwell Springs Trout Club Centennial Cookbook, this recipe delivers a surprisingly delicious and crowd-pleasing appetizer. Imagine tender spinach and savory sausage baked into a subtly sweet and irresistibly fudgy brownie base. Prepare to impress your guests with this unexpected yet delightful treat!

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60 Minutes Or Less Pasta Rice And Grains Pasta Course

Spinach Beef Spaghetti Pie

A comforting and cheesy Spinach Beef Spaghetti Pie, a Taste of Home award winner! This recipe features tender beef, vibrant spinach, and a creamy cheese filling baked in a flaky crust. Perfect for a weeknight dinner or a family gathering.

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Time To Make Time To Make Main Ingredient Lactose

Vegan Veggie Lasagna

This vibrant and hearty Vegan Veggie Lasagna is packed with fresh vegetables and creamy tofu ricotta! A satisfying and healthy meal perfect for a weeknight dinner or a special occasion. Made with layers of perfectly cooked lasagna noodles, a rich tomato sauce, and a delicious tofu-based filling, this lasagna is sure to become a new family favorite. Enjoy the vibrant flavors and textures in every bite! (Note: Use regular vegan lasagna noodles for the best results. No-bake noodles may not be vegan.)

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