4 easy and healthy spinach recipes

Spinach is a true superfood, as they are loaded with nutrients that provide many health benefits for almost anyone. Learn to cook them well and keep on hand easy and healthy spinach recipes It will help you to take advantage of them by making the most of their nutrients and, why not, to enjoy all their flavor.

Many possibilities of recipes with spinach

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 assets. They have a lot vision benefits, helping for example to prevent cataracts. They also exert a anti-inflammatory action and they are very suitable for keeping the brain and defenses in shape. And, as if that were not enough, they strengthen the heart and help to show off a glowing skinas they help prevent the formation of pimples and blackheads.

Spinach recipes should certainly not be missing from our regular menus. Luckily, it is a vegetable with many uses in the kitchen. These are just some examples:

There are many reasons to use raw spinach. We can add the fresh and tender leaves to salads, vegetable purees and green smoothies.To include more vegetables daily we can add a handful of the chopped leaves or young leaves at the end of cooking any stew or stew, mix, turn off the heat and let it cook with the remaining heat. To make a simple garnish we can prepare the sautéed spinach simply. To do so, you have to dry them well, fry a couple of garlic cloves for about 30 seconds with a little oil, add the spinach and a pinch of salt and cook for about 2 minutes until cooked. Then we get rid of the water they release. To this simple sauce we can add toasted 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 scrambled eggs with spinach, quiches, curries Indian style with legumes and spices… We can even add spinach to sweet pancake batters or brownies or other desserts with chocolate.

For emergencies or quick dishes, we can always have frozen spinach in the freezer, which are very easy to find. They contain almost the same nutrients. The only thing to keep in mind is that, during cooking, they release more water.

4 easy and healthy spinach recipes

Here I leave you a sample of easy and varied recipes with spinach, to introduce more variety in the menus and have options when incorporating this vegetable into your diet. You can also be inspired by them and make your own variations.

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spinach pesto

Preparation: 5 minutes – Cooking: 10 minutes

Pesto is a very versatile sauce that lets 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 delicious with other cereals 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.

3 cups of fresh spinach 1 clove of garlic 6 tablespoons of pine nuts or almonds 2 tablespoons of nutritional yeast or 4 tablespoons of grated Parmesan 1-2 teaspoons of lemon juice 120 ml of extra virgin olive oil black pepper a pinch of salt

Preparation:

Toast the pine nuts or almonds in a frying pan without oil stirring or in an oven at 160 degrees for about 10 minutes. Let it cool.wash well spinach and if the stems are very thick, remove the stems. Peel the garlic.In a food processor, Blend all the ingredients until you get a sauce, but with texture. Start with about 80 ml of oil and add according to the desired consistency.Serve or store up to 5 days in the fridge in a glass jar covered with a thin layer of oil.

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Spinach and White Bean Burgers

Preparation: 20 minutes – Rest: 10 minutes – Cooking: 30 minutes

An ideal spinach recipe for children who do not like vegetables with parents who love them. Do not hesitate: these hamburgers, crispy on the outside and juicy on the insideThey will delight everyone.

Ingredients (8 burgers):

150 g fresh spinach 400 g cooked white beans 80 g fine rolled oats 2 tablespoons raisins 2 tablespoons pine nuts or sunflower seeds 2 tablespoons nutritional yeast 2 tablespoons ground flax 2 tablespoons olive oil 1 small spring onion 2 garlic cloves a pinch of nutmeg ½ teaspoon paprika half a teaspoon of cumin 2 tablespoons of parsley black pepper 1 teaspoon of salt

Preparation:

In a small bowl, mix the ground flax with 6 tablespoons of water and let stand.peel and chop onion and garlic. Chop the raisins and parsley.Wash the spinachdry well and chop into small pieces.In a frying 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 everything a couple of turns in the pan. Guard. If the spinach released a lot of juice, remove it.Drain the beans well Pour into a bowl and mash well with a fork. Add the oat flakes, the nutritional yeast, the flax, the vegetable sauce, the parsley and salt and pepper well.Let rest for about 10 minutes in the fridge so that the oat flakes absorb the moisture. Take the dough out of the fridge and with the help of wet hands form 8 thin patties.In a hot skillet, the 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 the time.

Serve with accompaniments of your choice, such as rolls, vegetables, cereals, salads and with your favorite sauce.

Spinach and mushroom muffins

Preparation: 20 minutes – Cooking: 35 minutes

A snack or breakfast a little different. If we no longer know what to prepare for the children’s breakfast or for their snack, or we don’t know what to take on an excursion, these muffins easy to prepare and delicious may be the correct answer.

Ingredients:

100 g of fresh spinach 8 mushrooms 2 eggs or 2 tablespoons of ground flax 175 ml of milk or vegetable drink 100 ml of olive oil 125 g of grated cheese or vegetable cheese 200 g of whole wheat or spelt flour 50 g of almond flour 2 cloves of garlic 4 teaspoons of powder for baking1 tablespoon of oilblack pepper1 teaspoon of salt

Preparation:

Preheat the oven at 180 degrees.If you are going to use linen “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.In a frying 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 damage a couple of turns in the pan.In a bowl, crack the 2 eggs or add the flax egg. Add the vegetable drink and oil and mix. Add the vegetables and cheese. Add the flour, baking powder, salt and pepper and mix.Fill 12 molds for muffins, put in the oven and bake for 20-25 minutes.

Spinach gratin with potato and tofu sauce

Preparation: 15 minutes – Cooking: 70 minutes

If we feel like a comforting dish, all the gratins can serve us. This version combines potatoes with spinach, sundried tomatoes and a creamy tofu and cashew sauce.

Ingredients (4-6 servings):

4 potatoes 200 g of fresh spinach 4 tablespoons of dried tomatoes in oil 1 onion 2 garlic cloves 3 tablespoons of olive oil salt

For the creamy sauce:

350 g firm tofu 70 g raw cashews 175 ml neutral-flavored unsweetened vegetable drink 1 tablespoon lemon juice 1 clove garlic 2 tablespoons nutritional yeast 1 teaspoon miso 2 teaspoons cornstarch black pepper 1 teaspoon salt 2 teaspoons fresh herbs such as basil, oregano, or thyme or 1 teaspoon of fine dried herbs

Preparation:

peel and chop the onion and garlic, and peel 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 dice.In a pot, heat the oil. Sauté the onion and garlic for about 5 minutes. Add the potatoes, salt and cook for 15-20 minutes, until the potatoes are done. If they are sticking to the pot, add a couple teaspoons of water. At the end add the spinach and tomatoes and cook for another 3 minutes. While the potatoes are cooking, prepare the sauce. In a blender or with the help of a hand blender, blend the cashews, the vegetable drink, the lemon juice, the garlic, the nutritional yeast, the salt, the miso, the pepper and the tofu until obtaining a smooth sauce. . Try the point of salt. At the end add the herbs and pulse a couple of times.Preheat the oven to 180 degrees and spread a tray for the oven with a little oil.Pour the vegetable on the tray and pour the sauce on top. Mix well so that all the vegetables are covered and cook about 40-45 minutes.