Spinach puree for diet
Spinach Dish for Diet - A Simple and Delicious Recipe
Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Number of servings: 4
Are you looking for a quick and healthy recipe, perfect for a balanced diet? This spinach dish is the ideal choice! Packed with vitamins and nutrients, this meal will not only delight your taste buds but also help you maintain a healthy lifestyle.
A Bit of History
Spinach is known for its remarkable nutritional properties, being an excellent source of vitamins A, C, K, and iron. This simple recipe was born out of the need to create healthy and quick dishes while preserving the delicious taste of fresh ingredients.
Ingredients
- 1 medium onion
- 1 can of Bonduelle spinach (or a bag of fresh baby spinach)
- 200 g tomato juice
- 1/2 lemon
- 2-3 tablespoons olive oil
- 20 g dish base (Fuchs seasoning or your favorite spice mix)
- Optional: 2 eggs (for a heartier version)
Step by Step: Preparing the Spinach Dish
1. Preparing the Ingredients
Start by peeling the onion and chopping it into small cubes. Make sure all the ingredients are at hand, so it’s easy to use them during cooking. If using fresh spinach, wash it well and drain it.
2. Sautéing the Onion
In a deep pan, add 2-3 tablespoons of olive oil and heat it over medium heat. Once the oil is hot, add the chopped onion and sauté until it becomes golden and soft, about 5-7 minutes. You can also add a pinch of salt here to help release the juices from the onion and enhance the flavor.
3. Adding the Spinach
Once the onion has taken on a pleasant color, add the drained spinach (or the fresh one). Mix well to combine the ingredients. If using fresh spinach, let it wilt for a few minutes until it reduces in volume.
4. Seasoning
Sprinkle the dish base over the spinach and onion mixture. This spice combination will add a delicious flavor to your dish.
5. Adding the Tomato Juice
Pour the tomato juice over the mixture in the pan. Stir well to combine all the ingredients and let it simmer over medium heat for 10-15 minutes, until the sauce thickens slightly.
6. Finishing the Dish
Towards the end, add the juice from 1/2 lemon and, if you wish, a few pieces of peeled pulp. This will add a note of freshness and a pleasant tangy flavor.
7. Optional: Adding the Eggs
If you choose to enrich the dish with eggs, you can beat them separately and add them to the pan just before serving, stirring quickly to incorporate them into the dish. Alternatively, you can fry sunny-side-up eggs and place them nicely on top when serving.
Serving Suggestion
The spinach dish can be served warm, alongside toasted whole-grain bread or a fresh salad. You can also drizzle some olive oil on top for extra flavor.
Nutritional Benefits
This recipe is rich in fiber and vitamins, with a low calorie content. Spinach contributes to eye health and helps maintain healthy skin. Additionally, the eggs add valuable protein, making the dish more filling.
Frequently Asked Questions
1. Can the dish be frozen?
Yes, the dish can be frozen, but it is recommended to consume it fresh to enjoy all the flavor of the ingredients.
2. Can I use other vegetables?
Absolutely! You can add grated carrots, zucchini, or even mushrooms to diversify the recipe.
3. What are other serving options?
This dish pairs perfectly with rice or quinoa for a more substantial meal.
4. Is the recipe vegan?
Yes, if you choose not to add eggs, the recipe is completely vegan and ideal for a fasting diet.
This spinach dish is not only a simple recipe but also an excellent choice for days when you want to eat healthily without giving up on taste. I wish you happy cooking and bon appétit!
Ingredients: one medium onion one can of Bonduelle spinach (or a bag of fresh baby spinach) 200 grams of tomato juice 1/2 lemon olive oil 20 grams of seasoning base
