Easy Spinach
Please test each unfamiliar ingredient carefully according to your dietary restrictions, even if it is labeled as suitable for your diet. Every body is different, and what I tolerate may cause reactions in you. So always listen to your body!
Before we begin, please take a moment to read the overview of the dietary restrictions for this dish. You’ll find them below the recipe.
| Time: 15-20min Servings: 2-4 Portions (2 as Main, 4 as Side-dish) Ingredients: 500g spinach (fresh or frozen) 1 onion 3 cloves garlic 1-2 tbsp vegetable broth powder 2-3 carrots Oil (for sautéing) Vegan cheese or nutritional yeast (optional, for topping) Instructions: Prep the Vegetables: Dice the onion into small cubes and slice the carrots into rounds. Sauté the Onions and Carrots: Heat some oil in a cooking pot. Sauté the diced onions until translucent, then add the sliced carrots and sauté for another 2 minutes. Add the Spinach: Add the spinach and 1 tablespoon of vegetable broth powder. Cover the pot. The spinach will shrink rapidly. Stir the Spinach: After 1 minute, stir the spinach to combine with the onions and carrots. Cook the Spinach: Let the spinach cook for another 3-4 minutes. Check the moisture level to ensure it doesn’t burn. If necessary, add a little bit of water. Add Garlic: Slice the garlic and add it to the spinach. Let everything cook for another minute. Serve: Serve the spinach with potatoes and optionally top with vegan grated cheese or nutritional yeast for extra flavor. Calories: ~120-150 kcal Protein: ~3-4 g Fat: ~7-8 g (mostly from the oil used for sautéing) Carbohydrates: ~16-18 gSugars: ~5-6 g (from the carrots) Fiber: ~4-6 g Sodium: ~500-600 mg (depending on the vegetable broth powder) Vitamin A: ~5000-7000 IU (from the carrots) Vitamin C: ~30-40 mg (from the spinach and carrots) Calcium: ~80-100 mg (from the spinach, higher with vegan cheese or nutritional yeast) |
This recipe is quite versatile and can fit into several dietary restrictions with some minor adjustments. Here’s an overview of its suitability:
Suitable for the following diets:
Vegan:
- The recipe uses plant-based ingredients and is fully vegan. Just ensure that the vegetable broth powder is vegan-friendly.
Vegetarian:
- Suitable for vegetarians as it doesn’t contain any meat or dairy.
Gluten-Free:
- Naturally gluten-free, provided that the vegetable broth powder doesn’t contain gluten (check the label if using store-bought broth powder).
Dairy-Free:
- The recipe is naturally dairy-free. If using nutritional yeast or vegan cheese, it remains dairy-free.
Low FODMAP (with adjustments):
- To make it more suitable for a Low FODMAP diet:
- Replace the onion with the green parts of spring onions (or chives) to reduce FODMAPs.
- Garlic can be replaced with garlic-infused oil (use the oil to sauté the onions) to minimize FODMAP content.
Not suitable for:
Histamineintolerance:
Spinach is a histamine liberator.
You want to be notified when ever I upload a new recipe? Follow me on Instagram
