Things to do with Fresh Spinach

Pantry/Crisper Essentials

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Spinach originated in ancient Persia, or today’s Iran, and surrounding countries. From there it crossed into India and then China. It was brought to Europe by the Arabs through Sicily and Spain and had spread to Northern Europe by the 14th century. It was a particular favourite of Catherine de Medici, and as she was born in Florence, many French recipes made with spinach are called ‘Florentine’, such as ‘Eggs Florentine’.

Fresh SpinachSpinach is a rich source of vitamins A, C, and K, magnesium, manganese, iron and folate and a moderate source of the B vitamins, vitamin E, calcium, potassium, and dietary fibre. While rich in iron, raw spinach also contains high levels of oxalates, which block the absorption of calcium and iron in the stomach and small intestine. The iron is best absorbed when spinach is cooked with a source of vitamin C or accompanies red meat.

While there are several cultivars of spinach, the most widely available type is flat-leafed, baby spinach. In some areas, silverbeet (also known as Swiss chard) is also called spinach and can, indeed, be substituted for spinach, especially in cooked dishes, as can kale.

Baby spinach can be eaten raw in a sandwich or salad so features in the entry Cold Salads from the Pantry. For more recipes using fresh spinach enter ‘spinach leaves’ in ‘Search’.

Spinach is also available frozen in individual portions, making it a useful Standby Vegetable. Where indicated, some of the following recipes can be made with frozen spinach, while the recipes in the entry Standby Veg: Frozen Spinach can also just as quickly be made using fresh spinach.

 

Recipes:

Spinach, Peanut Butter and Banana Smoothie

Spinach and Apple Salad

Egg and Spinach Salad

Potato, Tuna and Spinach Salad

Spinach and Rice Salad

Stracciatella Soup

Minestra con Spinaci

Spinach with Rice

Pasta with Beans and Spinach

Creamy Mushroom and Spinach Pasta

Pasta with Spinach and Tomatoes

Spinach and Potato Curry

Creamy Mushroom and Spinach Chicken

 

Spinach, Peanut Butter and Banana Smoothie

  • ½ cup low-fat milk
  • 1 tbsp. natural yoghurt
  • 1 small banana
  • 1 cup spinach leaves
  • 1 tsp. honey (optional)

 

  1. Place all the ingredients in a serving mug of a bullet blender
  2. Liquidise thoroughly

 

Spinach and Apple Salad

  • 1 cup spinach leaves
  • ¼ Granny Smith apple
  • 2 tbsp. chopped nuts (or diced bacon)
  • 1 tbsp. olive oil
  • 2 tsp. lemon juice
  • Garlic granules and dried onion
  • Shredded Parmesan cheese

 

  1. Leaving the peel on, finely slice the apple
  2. Mix apple, spinach leaves and walnut pieces
  3. Stir lemon juice and spices into olive oil
  4. Dress salad with oil mixture
  5. Sprinkle liberally with Parmesan cheese

 

Egg and Spinach Salad

  • 1 cup spinach leaves
  • 1 egg, hard-boiled and chopped (See Eggs for Breakfast)
  • ¼ cup mushrooms, sliced (optional)
  • 1 tbsp. diced bacon
  • 1 tbsp. mayonnaise
  • 2 tsp. lemon juice
  • Dried onion and garlic granules

 

  1. Place spinach and mushrooms (optional) in a 1 litre bowl
  2. Top with diced bacon and chopped hard-boiled egg
  3. Sprinkle with onion and garlic
  4. Whisk lemon juice into mayonnaise and drizzle over salad
  5. Toss lightly

Variation: instead of mayonnaise and lemon juice, dress with 1 tsp. tomato paste and 1 tsp. soy sauce whisked into 1 tbsp. olive oil and 2 tsp. lemon juice

 

Potato, Tuna and Spinach Salad

  • ½ cup canned potatoes
  • 1 cup spinach leaves
  • 1 x 95gm can tuna in oil
  • 1 tsp. basil pesto
  • 1 tsp. lemon juice

 

  1. Steam potatoes to heat through
  2. Drain oil from tuna into cup and whisk in pesto and lemon juice
  3. Place warm potatoes in a 1 litre bowl with spinach
  4. Drizzle with dressing
  5. Add tuna and toss gently

 

Spinach and Rice Salad

  • 1 single-serve microwave rice (preferably brown)
  • 1 cup spinach leaves, chopped
  • 4–6 cherry tomatoes, halved
  • 1 tbsp. shredded Parmesan cheese
  • 1 tbsp. olive oil
  • 1 tsp. lemon juice
  • Garlic granules and pepper
  • Basil and chives

 

  1. Microwave rice as per instructions (approx. 40 seconds)
  2. Whisk lemon juice into olive oil and add garlic and pepper
  3. Place spinach in a 1 litre bowl
  4. Add warm rice and stir through spinach
  5. Add tomatoes and sprinkle with basil, chives and Parmesan cheese
  6. Drizzle with dressing and toss

Variation: substitute ¼ cup instant couscous stirred into ¼ cup boiling water for rice

 

Stracciatella Soup

  • 1½ cups chicken stock
  • 1 egg
  • 1 tbsp. shredded Parmesan cheese
  • Pepper and parsley
  • ½ cup spinach leaves, chopped

 

  1. Beat Parmesan cheese, pepper and parsley into egg
  2. Bring chicken stock to the boil in a small saucepan and set to simmer
  3. Stir chopped spinach leaves into the stock until wilted
  4. Stirring the stock constantly, drizzle the egg mixture into the stock
  5. Remove from heat immediately

Variation: substitute 1–2 portions of frozen spinach for the spinach leaves. Allow to thaw before stirring in the beaten egg at Step 4

 

Minestra con Spinaci

  • 1 tbsp. chopped onion
  • ¼ cup diced tomatoes
  • 125gm can four bean mix
  • 1 cup spinach leaves, chopped
  • 1 cup vegetable stock (optional)
  • 3 tbsp. rice or ¼ cup small macaroni or elbows
  • Basil, parsley and pepper
  • Olive oil

 

  1. In a small saucepan sauté onion with pepper
  2. Add diced tomatoes with herbs and simmer for 3–5 minutes to reduce
  3. Add beans with liquid
  4. Add stock or 1 cup water and simmer for 10–15 minutes
  5. Add spinach
  6. Return to the boil and add rice or pasta
  7. Cover and simmer for 12–15 minutes, stirring occasionally

Variation: substitute 1–2 portions of frozen spinach for the spinach leaves. Allow to thaw before adding rice or pasta at Step 6

 

Spinach with Rice

  • 2 cups spinach leaves, chopped
  • 2 tbsp. chopped onion
  • ¼ cup rice
  • ½ tsp. chicken stock powder (optional)
  • 2 tsp. lemon juice
  • Garlic and pepper
  • Shredded Parmesan cheese (optional)
  • Olive oil

 

  1. In a small saucepan sauté onion with garlic and pepper
  2. Add rice and stir until translucent
  3. Add ¾ cup water with stock powder
  4. Bring to the boil, cover and simmer for 10 minutes
  5. Place spinach over rice
  6. Simmer for another 5 minutes
  7. Stir spinach though rice with lemon juice
  8. Sprinkle with Parmesan cheese (optional)

Variation: 2–3 portions of frozen spinach can be substituted for the fresh spinach. Simmer for 5 minutes at Step 4 and then for 10 minutes at Step 6.

 

Pasta with Beans and Spinach

  • ½ cup pasta
  • 1 tbsp. chopped onion
  • 1 cup spinach leaves, chopped
  • 125gm can four bean mix or chickpeas, drained
  • Chilli or paprika, garlic, pepper and parsley
  • Shredded Parmesan cheese
  • Olive oil

 

  1. In a small saucepan sauté onion with spices
  2. Add beans and sauté until heated through
  3. Add ¾ cup water with parsley, bring to the boil and stir in pasta
  4. Simmer for 8 – 10 minutes
  5. Add spinach and stir through pasta
  6. Continue to simmer, stirring often and adding more water if required until pasta is cooked (12–15 minutes in all)
  7. Sprinkle with Parmesan cheese

Variation: substitute 1–2 portions of frozen spinach for the spinach leaves.

 

Creamy Mushroom and Spinach Pasta

  • ½ cup pasta
  • 3–5 mushrooms, sliced
  • 1 cup spinach leaves, chopped
  • ½ cup low-fat milk
  • Garlic granules, dried onion, pepper and parsley
  • Shredded Parmesan cheese
  • Butter or margarine

 

  1. In a small saucepan melt butter with garlic, onion and pepper
  2. Add mushrooms and sauté
  3. Add ¼ cup water and milk and bring to the boil
  4. Add pasta with parsley
  5. Set to simmer, stirring often and adding more water if required for 10 minutes
  6. Stir in spinach
  7. Continue simmering until pasta is cooked (12–15 minutes in all)
  8. Sprinkle with Parmesan cheese

Variations:

  • 1–2 thawed portions of frozen spinach can be substituted for the fresh spinach
  • 2 tbsp. diced bacon can be substitute for the mushrooms

 

Pasta with Spinach and Tomatoes

  • ½ cup pasta
  • 5–6 cherry tomatoes, halved
  • 1 cup spinach leaves
  • 2 tbsp. chopped onion
  • ¼ tsp. chicken stock powder
  • 2 tbsp. lemon juice
  • Chilli or paprika, garlic and pepper
  • Parsley and basil
  • Shredded Parmesan cheese
  • Olive oil

 

  1. Boil pasta until al dente, drain and set aside
  2. In a small saucepan sauté onion with garlic, pepper and a little chilli or paprika
  3. Add tomatoes and sauté until wilted
  4. Add lemon juice, stock powder and herbs
  5. Bring to the boil and add spinach leaves
  6. Sauté until wilted
  7. Stir in pasta and sprinkle with Parmesan cheese

 

Spinach and Potato Curry

  • 1 medium potato, cubed
  • 1 cup spinach leaves
  • 2 tbsp. chopped onion
  • 1 tsp tomato paste
  • ½ tsp. chicken stock powder
  • Garlic, mild curry powder, chilli and coriander
  • Canola oil

 

  1. Boil potato until tender (approx. 10 minutes) and drain
  2. In a small saucepan sauté onion with spices
  3. Stir in tomato paste
  4. Stir in potato
  5. Add ¼ cup boiling water with stock powder
  6. Add spinach and stir until wilted

Variation: 1–2 portions of frozen spinach can be substituted for the fresh spinach. Add frozen spinach at Step 5 and stir through when thawed.

 

Creamy Mushroom and Spinach Chicken

  • 100–125gm diced chicken
  • 1/3 cup mushrooms, sliced
  • Dried onion, garlic, pepper and parsley
  • ½ cup low-fat milk
  • ½ cup spinach leaves, chopped
  • 2 tbsp. small macaroni or elbows
  • 1 tbsp. shredded Parmesan cheese
  • 1 tbsp. natural yoghurt(optional)
  • Olive oil

 

  1. In a small saucepan sauté mushrooms with dried onion and spices
  2. Add chicken and sauté until browned
  3. Add milk with parsley
  4. Bring to the boil and add macaroni
  5. Simmer for 15 minutes, stirring occasionally
  6. Stir in spinach until cooked through
  7. Stir in Parmesan cheese
  8. Remove from heat and stir in yoghurt (optional)

Variation: substitute 1–2 portions of thawed frozen spinach for the spinach leaves

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