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Spinach

Vegetables · Leafy greens

Spinach

Tender dark-green leaves eaten raw as baby spinach or wilted into curries, pies, pastas and soups.

Also called: palak, ıspanak, espinaca, baby spinach

57 recipes with it

Photo: Nillerdk, via Wikimedia Commons (CC-BY-3.0)

What it is

Spinach has smooth or crinkled, dark-green leaves on thin stems. Baby spinach is tender enough for salads; mature spinach has larger, sturdier leaves for cooking. It shrinks dramatically when cooked. Swiss chard has thicker ribs and an earthier taste; water spinach has hollow stems and narrow leaves.

Spinacia oleracea

How it’s used

  • Puréed into palak paneer and saag
  • Layered in spanakopita and börek
  • Wilted into pasta, eggs and soups
  • Raw in salads (baby leaves)
  • Stirred into dals and stews

Characteristics

Taste
Mild, slightly mineral and sweet; mature leaves can taste a little metallic.
Texture
Tender raw; silky when wilted.
When cooked
Wilts in seconds and releases a lot of water; squeeze cooked spinach before adding to pies or fillings.
Sold as
fresh, frozen
Cooking uses
Usually eaten raw, Commonly cooked, Suitable for boiling

Storage

Refrigerated. Refrigerate in a bag or box lined with paper towel. Use within a few days; discard slimy or yellowing leaves.

Diet, allergens and safety

No major allergens in typical versions.

  • Vegetarian
  • Vegan
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • Soy-free
  • Caffeine-free

Nutrition per 100 g

Energy
23 kcal
Protein
2.86 g
Carbohydrate
3.63 g
Fat
0.39 g
Fibre
2.2 g
Sugars
0.42 g

USDA FoodData Central: Spinach, raw.

Substitutes

Optional — what works if you don’t have it, and how it changes the dish.

  • Swiss chard — Cook the chopped stems first; slightly stronger flavour.
  • Kale — Remove stems and cook longer; chewier result.

Related ingredients

Recipes with spinach

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