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Spinach is a real power vegetable – not only delicious, but also packed with valuable nutrients! Its iron content in particular makes it especially attractive for a vegan diet. Per 100 g, spinach contains about 2.7 mg of iron and 28 mg of vitamin C. However, iron from plant sources is a little harder for the body to absorb, as spinach also contains oxalic acid, which can inhibit absorption. Here’s a handy tip: a squeeze of lemon juice at the end of cooking helps vitamin C boost iron absorption.
Another fascinating fact: the levels of certain antioxidants in spinach (such as beta-carotene and lutein) can actually be increased by lightly frying or steaming it. Cooking breaks down the cell walls of the leaves, making these nutrients more available.
To cover the daily iron requirement (10–15 mg), you would need to eat around 400–550 g of spinach. The daily vitamin C requirement (around 100 mg) would be covered with about 350 g of spinach. Of course, spinach is usually enjoyed as part of a balanced diet, but it makes a wonderful addition to other foods rich in iron and vitamin C.
Recipe
Ingredients (for 2 servings)
- 350 g pasta (e.g. spaghetti or penne)
- 1 tbsp olive oil
- 1 onion, finely chopped
- 4 cloves 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 stock cube or 2 tsp vegetable stock powder
- 2 tbsp nutritional yeast (for the “cheesy” flavour)
- 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, following the packet instructions.
- Meanwhile, heat the olive oil in a large pan. Sauté the onion and garlic until translucent. Add the fresh spinach and sauté briefly to preserve the nutrients. If using frozen spinach, simply let it thaw in the pan.
- Stir in the flour, nutritional yeast, stock powder and plant-based cream. Bring to the boil briefly until the sauce thickens. If it becomes too thick, add a splash of plant milk. Season with salt, pepper and, if desired, a little lemon juice.
- Add the cooked pasta to the pan and mix well. Garnish with fresh herbs or toasted pine nuts.
Tip: A squeeze of lemon juice not only adds a refreshing note, it also helps your body absorb the iron from spinach more effectively – a small but powerful trick for a plant-based diet!
