🌱 The Green Health Treasure: Why You Should Eat Spinach Regularly
Are you looking for a superfood on your plate? Then get ready to meet the dinner table champion: Spinach! These dark green leaves have long been known as a treasure trove of health and a considerable source of Iron. But the great benefits don't stop there; spinach is a vegetable incredibly rich in essential Vitamins and Minerals, such as Vitamin K for bone health, Vitamin A vital for vision, and Folic Acid (B9) important for body cells. It is truly a complete meal that supports the immune system and fuels the body with energy.
Despite all these wonderful advantages, one challenge remains for home cooks and chefs alike: The Taste. Yes, spinach on its own might be unpalatable for some, especially children who may refuse to eat it unless it’s prepared in a delicious and appealing way. Everyone is searching for an easy, guaranteed recipe—a recipe that transforms this superfood into a desirable, savory dish. Here, we present the secret and the method that will make you fall in love with spinach!
💡 The Smart Trick: The Secret Behind the Distinct Flavor of this Delicious Spinach Recipe
What makes this recipe different is the blend of authenticity with a smart trick in preparation. We don't just rely on fresh ingredients; we focus on a cooking technique that highlights the flavors and masks any bitterness the spinach might have. The secret lies in adding the Tashah (the garlic and coriander sauté) at the very end, and including a touch of sugar to balance the tomato's acidity, creating a perfect flavor harmony.
It is an easy method that relies on the available ingredients in your kitchen, yet the result is a dish with a distinct and beloved taste. This traditional recipe is the most successful and stable in flavor, and it will make even the pickiest eaters love this healthy dish. Let's start reviewing this quick, easy, and economical recipe, carefully prepared to be the most successful way to make spinach at home.
📝 The Quick & Easy Recipe: Traditional Spinach Stew (Sabanegh)
Spinach Ingredients:
- Spinach: One kilogram of finely chopped spinach, thoroughly washed (ensure it is dried as much as possible).
- Sauce: Fresh tomato juice (about 2 cups) with two tablespoons of concentrated tomato paste.
- Broth: A quantity of stock (Chicken Stock or Beef Stock), about 1 to 1.5 cups depending on the desired consistency. You can make it fully vegan by using only boiled water or vegetable stock.
- Tashah (Sauté): Minced garlic (about 6-8 cloves), minced fresh coriander (a small bunch).
- Sauté Base: One small onion, finely minced.
- Fats: A mixture of oil and Ghee (or oil only) for sautéing.
- Seasoning: Salt, black pepper, and a small pinch of sugar (for balance).
- Optional Addition: Cubes of pre-boiled beef (optional for Spinach with Meat).
Step-by-Step Preparation:
- The Base Sauté: In a suitable pot over medium heat, add the mixture of oil and ghee. Add the minced onion and sauté until soft and translucent.
- Add the Tomato: Add the fresh tomato juice and tomato paste. Season with a pinch of salt, black pepper, and the sugar. Let the mixture simmer slightly until it concentrates and the consistency becomes relatively thick.
- Add Spinach and Meat: Add the chopped spinach. You will notice it starts to wilt and significantly reduces in volume. Stir it until it blends with the sauce.
- Broth and Cooking: If you are using meat, add the beef pieces, which should be 80% cooked, at this stage. Then, add the required amount of stock. Cover the pot and leave the mixture to simmer over low heat until it is fully cooked, the spinach is tender, and the meat is completely done.
- Prepare the Tashah (The Sauté Trick): This is the smart trick! In a separate frying pan, heat a little oil and ghee. Add the minced garlic and fresh coriander. Sauté them until they brown, and the garlic acquires a golden color and strong aromatic scent.
- The Final Touch: Add this Garlic and Coriander Tashah over the spinach in the pot after the spinach is fully cooked. Stir it once, and let it come to a single boil.
🍚 Optional Note (For Thickness): During the broth stage, you can sauté a quarter cup of Orzo pasta (Lisan Al Asfour) or Egyptian rice in a little ghee until golden, then add it to boil with the spinach for two quick boils. Afterward, cover the pot and leave it for 10 minutes off the heat until it is fully cooked by steam and residual heat. However, if you prefer a lighter dish, omit this addition as it makes the stew heavier.
🍽️ The Perfect Serving Method
The traditional spinach stew is served hot. It is absolutely wonderful whether served with fluffy White Rice that absorbs the delicious sauce, or with fresh Bread (Baladi/Pita) used for dipping into the rich sauce. Don't forget to serve some pickles or green onions to add a refreshing flavor to the meal.
🔬 The Nutritional Value of Spinach Dish (A Treasure Trove of Vitamins)
This dish, whether it is spinach with meat or vegetarian, is a complete meal. One kilogram of spinach contains vast amounts of:
- Iron: To support red blood cells and fight Anemia.
- Calcium and Magnesium: For Bone Health.
- Dietary Fiber: To improve digestion and provide a feeling of fullness (making it suitable for Dieting).
- Vitamin C and Vitamin E: Powerful antioxidants to support the Immune System.
- Folic Acid (Vitamin B9): Crucial, especially for pregnant women.
⚠️ Important Medical Warning!
Despite the great benefits of spinach, it's important to note that it is rich in compounds called Oxalates. For individuals with kidney problems or a history of kidney stones, it is advisable to consult a doctor regarding permissible amounts. Also, Vitamin K can interfere with some blood thinners, so those taking such medications should maintain a balanced intake.
❓ Frequently Asked Questions About the Spinach Recipe
A: It is not necessary. However, if you are using frozen spinach, you can add it directly to the sauce after the sauté, without waiting for it to fully thaw. Just remember to reduce the amount of broth as frozen spinach contains more water.
A: Yes, absolutely! You can use vegetable stock instead of beef or chicken stock. In this case, the meal is a delicious, economical, and healthy vegetarian dish.
A: In non-traditional recipes, a little lemon or sumac can be used instead of tomatoes. However, the traditional method primarily relies on tomato sauce to make it palatable and flavorful.
