Spinach stew

Spinach stew - a simple, delicious, and healthy recipe

Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Servings: 4

Spinach stew is a traditional dish often associated with the joy of savoring fresh and healthy ingredients. Spinach, a green vegetable rich in vitamins, minerals, and antioxidants, is known not only for its nutritional benefits but also for its versatility in the kitchen. This recipe is simple and quick, perfect for a light dinner or a fasting meal. Let’s discover together how we can transform a few simple ingredients into a delicious dish!

Necessary ingredients:
- 500 g frozen spinach
- 1 tablespoon tomato paste
- 1 medium onion
- 5 cloves of garlic
- 2 tablespoons extra virgin olive oil
- Salt, to taste
- Pepper, to taste

Ingredient details:
- Frozen spinach: A practical choice, packed with nutrients. Make sure it is well thawed before use to avoid excess water in the dish.
- Olive oil: Choose a good quality olive oil, as it will influence the final taste of the stew.
- Garlic and onion: These ingredients not only provide a savory taste but also bring health benefits, having antibacterial and anti-inflammatory properties.
- Tomato paste: Adds flavor and a vibrant color to the dish, enriching it with antioxidants.

Preparation technique:
1. Thawing the spinach: Start by taking the frozen spinach out of the freezer and let it thaw at room temperature or in the fridge a few hours before cooking. Once thawed, chop it finely for better integration into the dish.

2. Preparing the vegetables: In a large skillet, add the two tablespoons of olive oil and heat over medium heat. When the oil is hot, add the finely chopped onion. Sauté the onion for 3-4 minutes until it becomes translucent and releases its sweet aroma.

3. Adding the garlic: Peel the 5 cloves of garlic. Slice 3 of them thinly and add them to the skillet, stirring continuously to prevent burning. The garlic will sauté alongside the onion, releasing its aroma.

4. Incorporating the spinach: After the onion and garlic have sautéed, add the chopped spinach. Mix well to combine the ingredients and let it sauté for 5-7 minutes. The spinach will reduce significantly in volume, and the colors will intensify.

5. Preparing the sauce: In a small bowl, mix the tomato paste with 2 tablespoons of warm water, salt, and pepper. Add this mixture over the spinach and let it simmer on low heat for another 6-7 minutes. This step will allow the flavors to blend perfectly.

6. Finalizing the dish: In the last minutes of cooking, add the remaining garlic, sliced into rounds, for a more intense flavor. Stir gently and let it cook for a few more minutes.

Serving suggestions:
Spinach stew can be served simply as a fasting main dish, but it also pairs wonderfully with a boiled or fried egg. A delicious option is to add crumbled feta cheese on top for extra flavor. You can also accompany the dish with a slice of toasted bread or a fresh green salad.

Nutritional benefits:
Spinach is an excellent source of vitamins A, C, and K, as well as minerals like iron and calcium. Consuming spinach stew can contribute to a balanced and healthy diet, being low in calories. A serving of spinach stew has about 150 calories, making it an ideal choice for those looking to maintain a healthy diet.

Frequently asked questions:
- Can I use fresh spinach instead of frozen? Yes, fresh spinach is an excellent option! Make sure to wash it well and sauté it a little longer to soften it.
- How can I vary the recipe? You can add vegetables like carrots or bell peppers, or include proteins like tofu or chicken breast.
- Can I store spinach stew to consume later? Yes, it can be stored in the fridge for 2-3 days. Reheat gently before serving.

Spinach stew is a recipe that combines tradition with health, offering you not only a delicious dish but also a fulfilling culinary experience. Enjoy your meal!