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Spinach is a real power vegetable that is not only delicious, but also full of valuable nutrients! Its iron content in particular makes it attractive for a vegan diet. Per 100 g, spinach contains around 2.7 mg iron and 28 mg vitamin C. However, iron from plant sources is somewhat more difficult for the body to absorb, as spinach also contains oxalic acid, which can inhibit absorption. This is where a little tip comes into play: a squeeze of lemon juice at the end of cooking ensures that the vitamin C promotes iron absorption.
Another exciting fact is that the content of certain antioxidants in spinach (such as beta-carotene and lutein) can actually be increased by lightly frying or steaming, as cooking breaks down the cell walls of the leaves and makes the nutrients more available.
To cover the daily requirement of iron (10-15 mg), you would have to eat around 400-550 g of spinach. The vitamin C requirement (approx. 100 mg) would be covered with around 350 g of spinach. Of course, spinach tends to be eaten as part of a balanced diet, but it is a great addition to other foods rich in iron and vitamin C.
Recipe
Ingredients (for 2 people)
- 350 g pasta (e.g. spaghetti or penne)
- 1 tbsp olive oil
- 1 onion, finely chopped
- 4 cloves of garlic, chopped
- 400 g fresh or frozen spinach
- 250 ml plant-based cream (e.g. soy or oat cream)
- 100 ml plant milk
- 1-2 tbsp flour
- ½ vegetable soup cubes or 2 tsp vegetable soup powder
- 2 tbsp yeast flakes (for the “cheese” taste)
- 1 tbsp lemon juice (optional, for freshness and better iron absorption)
- Salt and pepper to taste
- Optional: pine nuts, fresh basil or parsley to garnish
Instructions
- Cook the pasta: Cook the pasta in salted water until al dente according to the instructions on the packet.
- While the pasta is cooking, heat the olive oil in a large pan. Sauté the onion and garlic until translucent. Add the fresh spinach and sauté briefly to retain the nutrients. If using frozen spinach, simply leave to defrost in the pan.
- Add the flour, yeast flakes, vegetable soup powder and cream and bring to the boil briefly until the sauce is nice and thick. If the sauce is too thick, add a little plant milk. Season to taste with salt, pepper and optionally a little lemon juice.
- Add the cooked pasta to the pan and mix well. Garnish with fresh herbs or toasted pine nuts as desired.
Tip: A squeeze of lemon juice not only adds freshness, but also helps to better absorb the iron from the spinach – a small but effective trick for a plant-based diet!
