Spinach stew

Spinach stew - A delicious and healthy recipe

Total time: 50 minutes
Preparation time: 15 minutes
Cooking time: 35 minutes
Servings: 4

If you're looking for a delicious and healthy recipe, spinach stew is the perfect choice. This dish is not only a burst of flavor, but also packed with essential nutrients. Spinach is an excellent source of vitamins and minerals, and the combination with tomatoes and garlic adds extra flavor and health benefits. What's more, this recipe is easy to prepare and can be served as a main course or as a side dish.

The history of spinach stew is lost in the mists of time, but it's clear that this dish has been loved by many cultures thanks to its versatility and simple ingredients. Spinach stew is often associated with spring meals, when fresh vegetables make their appearance, but it can be enjoyed at any time of year.

Ingredients:
- 1 lb fresh spinach leaves, well washed
- 2 large ripe tomatoes
- 2 medium onions, finely chopped
- 7-8 cloves garlic (or granulated garlic, if preferred)
- 1 teaspoon sweet paprika
- 1/4 tsp chili paprika (optional, for a little spice)
- 1 tablespoon tomato and red pepper ketchup
- 4 tablespoons olive oil (or other vegetable oil)
- 2 tablespoons flour
- 100 ml milk
- 1 bunch chopped fresh parsley or 2 teaspoons dried parsley
- Salt and pepper to taste

Preparation:

Step 1: Wash the spinach
Start by washing the spinach thoroughly. It's important to clean it of impurities, so I recommend washing it in several different waters. When done, boil it in 2 liters of boiling water with a little salt. This step helps the spinach retain its vibrant color and nutrients. Simmer for 5-10 minutes, then strain and set aside.

Step 2: Prepare the tomato sauce
Meanwhile, peel the tomatoes and chop finely. Add 3 tablespoons of oil and the chopped onions to a saucepan. Cook over medium heat, stirring frequently, until translucent and lightly golden. Next, add the chopped tomatoes, ketchup, sweet paprika, and chopped opaque spinach. This combination of ingredients will create a delicious and flavorful sauce.

Step 3: Boil the stew
Add 200 ml of water to the saucepan and simmer covered for 10-15 minutes. This process will allow all the flavors to combine perfectly.

Step 4: Sauté the garlic
Peel the garlic and chop finely. In a non-stick frying pan, add a tablespoon of oil and the minced garlic. Sauté over a low heat for 2-3 minutes until it releases its intense flavor, but be careful not to fry it so it doesn't become bitter. Once the garlic is ready, add it to the pot with the stew, along with the oil in the pan.

Step 5: Thicken the sauce
Mix the flour and milk in a small bowl until smooth. Add this mixture to the stew, stirring continuously with a wooden spoon to avoid lumps. Continue to cook over a low heat, simmering for two to three simmering boils. This step will thicken the sauce and create a creamy texture.

Step 6: Finish the dish
Add the chopped parsley and season with salt and pepper to taste. Mix well and simmer for a few minutes to allow the flavors to develop.

Serving:
Spinach stew is delicious both as a main dish and as a side dish. You can serve it with scrambled eggs, fried sausage or even as an accompaniment to grilled meat. It's also great with rice or mashed potatoes.

Helpful tips:
- To add extra flavor, you can also add a pinch of nutmeg or even a squeeze of lemon juice, which will intensify the taste of the spinach.
- If you want to enrich the recipe, you can also add other vegetables, such as finely chopped carrots or zucchini, which will add color and nutrients.
- This stew keeps well in the fridge so you can prepare it in advance and reheat it the next day.

Nutritional benefits:
Spinach is known for its high content of vitamins A, C and K, as well as minerals like iron and calcium. It's also low in calories, making it a great choice for a healthy diet. Spinach stew is a vegan option and can easily be eaten by people following a vegetarian diet.

Frequently asked questions:
- Can I use frozen spinach?
Yes, frozen spinach can be used, but make sure you have thawed and drained it well before use.
- How can I adjust the recipe to be spicier?
Add more chili peppers or a few chopped fresh chili peppers.

In conclusion, spinach stew is not only a simple and quick recipe, but also a healthy choice for the whole family. I invite you to try it and enjoy its delicious flavors and nutritional benefits. Enjoy!

 Ingredients: 1 kg fresh spinach leaves, 2 tomatoes, 2 onions, 7-8 cloves of garlic (granulated garlic), 1 teaspoon sweet paprika, 1/4 teaspoon hot paprika, 1 tablespoon ketchup made from tomatoes and red peppers, 4 tablespoons oil, 2 tablespoons flour, 100 ml milk, 1 bunch of parsley (2 teaspoons dried parsley), salt, pepper