Sauteed spinach with mustard seeds and onions
Discover a vibrant and nutritious dish with our Sautéed Spinach recipe featuring mustard seeds and onions. Fresh spinach is perfectly cooked with aromatic garlic and a hint of heat from red pepper, all balanced with a dash of salt and black pepper. Quick to prepare and bursting with flavor, this healthy side dish is topped off with the unique crunch of mustard seeds, making it a delightful addition to any meal.
- 19 May 2024
- Cook time 20 min
- Prep time 20 min
- 6 Servings
- 8 Ingredients
Sauteed spinach with mustard seeds and onions is a flavorful and nutritious side dish that pairs well with a variety of main courses. This recipe combines the earthy taste of spinach with the unique flavors of mustard seeds and the sweetness of sautéed onions, creating a delicious and satisfying dish.
Ingredients:
Instructions:
- Garlic: Peel and mince the garlic cloves.
- Onions: Peel and thinly slice the onions.
- Spinach: Wash the spinach thoroughly, remove any tough stems, and roughly chop the leaves.
- In a large skillet or frying pan, heat the 2 tablespoons of vegetable oil over medium heat.
- Once the oil is hot, add the 2 teaspoons of mustard seeds.
- Cook, stirring frequently, until the mustard seeds begin to pop; this should take about 1-2 minutes. Be careful as they can splatter.
- Add the thinly sliced onions to the skillet with the mustard seeds.
- Saute, stirring occasionally, until the onions become translucent and start to caramelize, which should take approximately 5-7 minutes.
- Add the minced garlic and 1/2 teaspoon of red pepper flakes. Stir well and cook for an additional 1-2 minutes until the garlic becomes fragrant.
- Gradually add the chopped spinach to the skillet. It may seem like a lot, but spinach wilts down significantly.
- Stir continuously as you add the spinach to ensure it cooks evenly.
- Once all the spinach is in the pan, sprinkle with a dash of salt and a dash of black pepper.
- Saute the mixture, stirring frequently, until the spinach is completely wilted and tender, which should take about 5-7 minutes.
- Taste and adjust seasoning if needed.
- Serve the sauteed spinach with mustard seeds and onions hot as a side dish, or as a topping for rice, pasta, or any main course you prefer.
Tips:
- Ensure the spinach is thoroughly washed and dried to avoid excess moisture during cooking.
- Preheat the pan before adding oil to help the mustard seeds pop and release their flavor.
- Thinly slice the onions for quicker cooking and even caramelization.
- Cook the garlic until fragrant but not browned to prevent bitterness.
- Add a splash of water or broth if the spinach starts to stick to the pan.
- Feel free to adjust the amount of red pepper to suit your spice preference.
This quick and easy sautéed spinach with mustard seeds and onions is a perfect side dish for any meal. It’s packed with nutrients and bursting with flavor, making it a great addition to your recipe repertoire. Enjoy it fresh and warm for the best experience!
| Nutrition Facts | |
|---|---|
| Serving Size | 240 grams |
| Energy | |
| Calories 70kcal | 3% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 3.94g | 10% |
| Sugar 1.59g | 2% |
| Fat | |
| Fat 6g | 7% |
| Saturated 0.49g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 690ug | 77% |
| Choline 45mg | 8% |
| Vitamin B1 0.18mg | 15% |
| Vitamin B2 0.44mg | 34% |
| Vitamin B3 1.21mg | 8% |
| Vitamin B6 0.51mg | 30% |
| Vitamin B9 260ug | 65% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 70mg | 77% |
| Vitamin E 4.65mg | 31% |
| Vitamin K 1090ug | 912% |
| Minerals | |
| Calcium, Ca 160mg | 12% |
| Copper, Cu 0.19mg | 0% |
| Iron, Fe 2.49mg | 23% |
| Magnesium, Mg 210mg | 51% |
| Phosphorus, P 100mg | 8% |
| Potassium, K 1070mg | 31% |
| Selenium, Se 1.49ug | 3% |
| Sodium, Na 270mg | 18% |
| Zinc, Zn 1.02mg | 9% |
| Water | |
| Water 220g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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