Cooking with spinach is an excellent food item

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It is true that we know that all fruits and vegetables are good for us, and we should focus on these products in our diets. However, we may be a little strict about what plant product to consume. According to the Centers for Disease Control and Prevention, some fruits and vegetables are more nutritious than others.

The United Nations Medical Institute has researched various fruits and vegetables and calculated how many nutrients they provide in each of their calories; They have also tried to figure out which one contains the most nutrients.

This rating is based on 17 specific nutrients (vitamins A, B6, B12, C, D, E, K, potassium , fiber, protein, calcium , iron , thiamine , riboflavin , niacin , folate and zinc ). These nutrients are important because of their benefits to overall health, and the prevention of chronic diseases such as cancer and heart failure.

According to the results, spinach is one of the best vegetables with a nutritional score of 86.43 out of 100, occupying the fifth place among plant nutritious foods. This vegetable is both a delicious vegetable and rich in nutrients. But you may not know how to use this vegetable in your meals. Do not worry, in this article we will teach you two recipes for cooking simple and tasty food with spinach.

Spinach quiche and black beans


  •  A quarter can of black beans, washed and dried
  • 3 cups fresh and chopped spinach
  • 1 medium onion, grated
  • 1 sweet pepper, garnished
  • 60 grams of low-fat pepper cheese, chopped
  • A quarter teaspoon of cumin
  • A quarter teaspoon of ground black pepper
  • Damaged cayenne pepper
  • ‍1 teaspoon of olive or canola oil
  • 3 8-inch Mexican cornbread
  • Cooking spray for food not to stick to the bottom of the dish

How to prepare

Heat the oil in a large frying pan. Fry the onion and bell pepper in oil for about minutes. Add cayenne pepper and cumin. Then add the spinach and cook for another minutes.

Now add the beans and black pepper and stir until the whole mixture is hot. Then remove the pan from the heat and set aside.

Dip one foot into warm paraffin, pausing between layers to allow them to dry.

Place the Mexican breads on a plate and spread a third of the mixture you made on half of each bread. Sprinkle about tablespoon of your cheese on the ingredients.

Now turn the other half of the loaves over the ingredients, and fry each side of the loaves for four minutes until golden and crispy. Repeat this process for all quisadilates.

Divide each quisadilla into two portions and serve with chopped coriander, salsa or yogurt as desired.

The nutritional value of each quisadilla is 238 calories, 6.7 grams fat, 433 mg sodium, 33.6 g carbohydrates, and 11.3 g protein.

Egg white and spinach frittata


  • 1 cup chopped vegetables of your choice ( asparagus , mushrooms , broccoli , peppers, etc.)
  • 1 medium onion
  • 2 cups freshly chopped spinach
  • 4 cloves of chopped garlic
  • 1 teaspoon olive or canola oil
  • 2 cups egg whites
  • 1 teaspoon dill, mint, basil or thyme
  • Powdered salt and black pepper to taste
  • About 100 grams of feta or cheddar cheese, chopped or grated
  • Cooking spray for food not to stick to the bottom of the dish

How to prepare

Preheat the oven to 350 degrees Fahrenheit and dip a muffin tin in the non-stick spray.

In another bowl, heat the oil and fry the garlic in it for about 30 seconds until it becomes fragrant. Then add the onion, and fry until the color is clear. Now add the vegetables and cook for another three or four minutes. Finally add the spinach and cook until combined. Then remove the pan from the heat.

Now in a large bowl, whisk together the egg whites, vegetables, spices and salt. In a muffin tin, pour a layer of egg and vegetable mixture and cheese on top.

Put the dish in the oven for about 30 minutes, until it returns to its original position if you gently squeeze your frittata.

With a fingertip account, you can have two or three frittas at each meal. You can serve these frittas with fresh chopped vegetables or a layer of spicy salsa sauce.

Nutritional value of each fritata: 47 calories, 1.2 grams of fat, 130 mg of sodium, 2.2 grams of carbohydrates, 7.2 grams of protein


See Also The 7 main protein sources

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