10 healthy and delicious dishes to test

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Besides being a vegetable full of nutrients, spinach is also a food rich in fiber and low in calories. This makes it a great ally for those seeking a balanced and healthier diet. Want to include it in your menu, but do not know where to start? Check out below recipes with spinach delicious and varied for all your meals!

1. Creamed spinach

Ingredients

• 1 sprig of spinach
• 2 tablespoons margarine
• 2 tablespoons wheat flour
• 1/2 l milk
• Salt to taste
• Black pepper to taste

Directions

1. Wash the spinach leaves and immerse them in a pan of boiling water to cook. Remove with a slotted spoon, chop and set aside;
2. In another saucepan, melt the margarine over low heat. Add the wheat flour and stir, forming a fluffy mixture;
3. Add milk little by little, stirring constantly to dissolve well;
4. Add the salt and black pepper and stir well;
5. When the mixture begins to boil, turn off the heat and incorporate the chopped spinach;
6. Adjust seasonings if necessary and it is ready! Serve as an accompaniment to your meals.

2. Spinach in sesame sauce

Ingredients

• Water
• 250 g spinach
• Ice
• 3 tablespoons sesame seeds
• 1 tablespoon shoyu
• 1 tablespoon Mirin
• Salt to taste

Directions

1. In a saucepan, put enough water to cook the spinach and wait for it to boil;
2. When it begins to boil, add the spinach. Cook for about 3 minutes, until the stalks are soft;
3. Remove the spinach and transfer to a container of water and ice. Leave for 1 minute, to stop the cooking, then drain the leaves and set aside;
4. In a frying pan, add the sesame seeds and heat over low heat until golden brown. If the seeds are already toasted, you can skip this step;
5. Grind or grind the sesame seeds, then mix them with the shoyu and Mirin. Season with salt if desired;
6. Chop the reserved spinach and place it in a bowl. Add the sesame seeds, mix and serve!

3. Creamy spinach gratin

Ingredients

• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 400 g frozen spinach (or 2 bundles fresh spinach)
• Salt to taste
• Black pepper to taste
• 100 g cream cheese
• 60 ml milk
• 100 g sliced mozzarella

Directions

1. In an all metal skillet, heat the olive oil and fry the minced garlic until golden brown;
2. Add the spinach, season with salt and black pepper, and saute for a few minutes;
3. Then add the cream cheese and milk. Mix well and, if necessary, adjust the seasoning;
4. Cover with the slices of mozzarella and bake at 230 degrees. Bake for about 15 minutes or until cheese is au gratin;
5. If your pan is not all metal and cannot go in the oven, just cover it and let the mozzarella melt off the heat.

4. Omelette with spinach

Ingredients

• 1 bunch spinach leaves
• Salt to taste
• 4 eggs
• Black pepper to taste
• 1 small onion, minced
• Olive oil

Directions

1. Wash the spinach under running water, soak for 5 minutes and drain the water;
2. In a saucepan, bring the spinach to a boil with a pinch of salt. Stir until wilted and dry, then remove from the fire and chop the leaves;
3. In a bowl, lightly beat the eggs. Add salt, black pepper and spinach, mixing well;
4. Put the onion in a frying pan and fry it in the olive oil until golden brown;
5. Add the omelette mixture, cover and cook over a low heat until slightly firm. Turn the mixture over and fry over a medium heat for another 2 minutes;
6. Transfer to a plate and enjoy!

5. Spinach muffin with oatmeal

Ingredients

• 3 tablespoons of olive oil
• 2 cloves minced garlic
• 1 onion, minced
• Salt to taste
• 1 sprig of spinach, chopped
• 3 egg whites
• 50 g grated parmesan cheese
• 1 teaspoon baking powder
• Nutmeg to taste
• 1 cup fine flaked oats

Directions

1. Heat the olive oil in a frying pan and fry the garlic and onion until wilted;
2. Add the salt and the spinach. Leave to sauté for about 2 minutes, until well dried, and set aside to cool;
3. In a bowl with the egg whites, place the sauteed spinach, Parmesan, baking powder and nutmeg. Mix well;
4. Add the oats and stir to incorporate. If necessary, adjust the salt;
5. Shape the dough into flattened balls, place them in a nonstick frying pan and heat to fry;
6. After the dumplings have browned on one side, turn to brown on the other side;
7. It is ready! Serve as you like.

6. Vegan spinach dumpling

Ingredients

• 150 g raw spinach
• 130 g chopped onion
• 2 cloves garlic, minced
• 150 g rice flour
• 80 g potato starch
• 1 teaspoon salt
• 1 teaspoon curry
• 1 dessert spoon of baking powder
• 2 tablespoons olive oil
• 120 ml water

Method of preparation

1. Chop the spinach already sanitized and place in a bowl to prepare the dough;
2. Add the onion, garlic, rice flour, potato starch, salt, curry and yeast. Stir to incorporate;
3. Add the olive oil and water and begin mixing with your hands until a uniform dough forms. Shape into balls or any other shape you prefer;
4. Transfer the dumplings to a silicone baking mat or a baking sheet greased with olive oil;
5. Bake in preheated oven at 180 degrees for 45 minutes or until dumplings are golden brown. Then, just enjoy!

7. Spinach soufflé

Ingredients

• 2 tablespoons butter or margarine
• Olive oil
• 1 small onion (grated or chopped)
• 1/2 cube of chicken broth
• 1 bunch spinach, chopped
• 2 tablespoons wheat flour
• 1 cup milk
• 4 egg yolks
• 3 tablespoons grated parmesan cheese
• Salt to taste
• Black pepper to taste
• Oregano to taste
• 1 box heavy cream
• Parsley to taste
• 4 egg whites
• 1 teaspoon baking powder
• Butter or margarine for greasing
• Grated parmesan cheese for sprinkling

Directions

1. In a heated pan, add a tablespoon of butter and a drizzle of olive oil. When melted, add half the onion and all the chicken stock. Saute until wilted;
2. Add the spinach and saute until wilted a little. Turn off heat and strain the stew through a sieve to remove excess water. Set aside;
3. Heat another pan and put in the other spoonful of butter. Let it melt with a drizzle of olive oil;
4. Add the remaining onion and fry until transparent. Add the wheat flour and stir well;
5. Add the milk and let the sauce cook until thickened. Let it cool a little;
6. When the cream is almost cold, add the egg yolks, Parmesan cheese, spinach, salt, black pepper and oregano. Mix well;
7. Add the cream, parsley, stir again to incorporate, and set aside;
8. In another bowl, beat the egg whites until stiff. Set aside;
9. To finish preparing the spinach cream, add the yeast to the pan with the batter and mix gently;
10. Add this batter to the bowl with the egg whites and stir slowly until incorporated and uniform;
11. Grease a baking dish with butter or margarine and sprinkle grated parmesan cheese. Pour in the batter and sprinkle with more grated cheese;
12. Bake for 40 to 45 minutes in a preheated oven at 180 degrees.

8. Spinach Blender Pie

Ingredients

• 2 cups whole milk
• 2 eggs
• 1/2 cup oil
• 2 cups of flour
• 1 pinch of salt
• 2 teaspoons baking powder
• Butter for greasing
• Flour for greasing
• Sautéed and chopped spinach to taste
• 50 g grated parmesan cheese

Directions

1. In a blender, place the milk, eggs, and oil. Beat for about 10 seconds;
2. Add the wheat flour and whisk again to incorporate. Add the salt and yeast and process a little more;
3. Transfer this dough to a greased baking dish with butter and flour. Place the spinach and 2/3 of the Parmesan cheese on top;
4. Mix a little, to incorporate the spinach and cheese into the dough, and finish with the remaining Parmesan;
5. Bake in a preheated oven at 180 degrees for 30 to 40 minutes, or until golden brown, and it’s ready!

9. Spinach Quiche

Ingredients

Pasta

• 3 cups of flour
• 150 g chilled butter
• 1 egg
• 1 teaspoon salt
• 170 g whole natural yogurt

Filling

• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/2 onion, minced
• 300 g frozen spinach
• Salt to taste
• Black pepper to taste
• 2 eggs
• 200 g heavy cream
• 1/2 cup milk
• 150 g grated mozzarella
• Grated parmesan cheese to taste

Directions

1. For the dough, place the flour and butter in a bowl. Mix with your hands until it forms a fluffy mixture;
2. Lightly beat the egg and add to the mixture. Also add salt and a little of the natural yogurt. Stir with your hands and add the yogurt little by little until smooth;
3. Let the dough rest in the refrigerator for at least 30 minutes. Meanwhile, prepare the filling;
4. In a pan, fry the garlic in olive oil until it starts to brown. Add the onion and fry until golden brown;
5. Incorporate the spinach, salt and black pepper. Cook until tender and set aside to cool;
6. Open the already chilled dough and transfer to a baking pan, lining the bottom and edges. Place in the refrigerator again while finishing the filling;
7. In another bowl, mix the eggs with the cream and milk. Season with more salt and black pepper;
8. Add the spinach and mozzarella, mixing well. Transfer this filling to the mould with the pasta and finish with grated parmesan;
9. Bake in preheated oven at 180 degrees for about 40 minutes, until filling is firm and dough is golden brown.

10. Spinach Pasta

Ingredients

Pasta

• 2 tablespoons of olive oil
• 250 g spinach leaves
• Salt to taste
• 2 eggs
• 400 g wheat flour

Sauce

• Olive Oil
• Cherry tomatoes cut in half
• Bay leaves to taste
• Oregano to taste
• Thyme to taste
• Salt to taste
• 5 cloves minced garlic
• Chili pepper to taste
• 2 ladles boiling water
• Caruru to taste
• Bertalha to taste
• Basil to taste
• 1 cup heavy cream
• Grated parmesan cheese to taste

Directions

1. In a heated skillet, add the olive oil, spinach leaves and salt. Cook a little, until wilted and changing color;
2. Pass the spinach through a sieve to remove the water, put it in a blender and wait to cool a little. Add the eggs and beat to incorporate;
3. Sift the flour and put some of it in a bowl. Season with salt, pour in the blender mixture and stir;
4. When it is no longer possible to stir with the spoon, mix with your hands. Knead until uniform and add flour until dough stops sticking to hands. Let rest for at least 30 minutes;
5. For the sauce, heat the olive oil in a frying pan. Place tomatoes, bay leaf, oregano, thyme and salt. Cook over high heat until the tomatoes begin to brown and caramelize;
6. Add the garlic, chili pepper and cook for another 5 minutes;
7. Meanwhile, open the dough with the aid of a rolling pin. Cut into strips, then into squares. Set aside;
8. To finish the sauce, incorporate the boiling water, the rest of the herbs (caruru, bertalha and basil) and the cream;
9. Cook the squares of pasta in a pan of boiling water for about 1 minute;
10. Remove the pasta from the water and place from the pan with the sauce. Finish with parmesan cheese and enjoy!

There are spinach recipes for all tastes and for different times of the day! To learn other practical preparations using this vegetable, check out delicious spinach pancake recipes.