Zucchini Spinach Recipe

This zucchini spinach recipe is quick and nutritious, perfect for busy weeknights. You’ll need 1-2 medium zucchinis, 2 cups fresh spinach, olive oil, and spices like cumin seeds and turmeric. Start by heating oil in a skillet and sauté cumin seeds until fragrant. Add sliced zucchini and green chili, cooking until slightly charred. Then, mix in spinach and cover to wilt it down. Finish with spices and a squeeze of lemon juice. This dish works well as a side or in salads. Keep reading to discover more tips for variations and serving ideas!

Why You’ll Love this Recipe

When you try this Zucchini Spinach recipe, you’ll quickly discover why it’s a favorite among health enthusiasts. This dish is packed with nutritional benefits.

• Vitamins and Minerals: Spinach offers vitamins A, E, and K, while both vegetables provide essential antioxidants.
• Dietary Fiber: Spinach has more fiber, aiding digestion and helping to relieve constipation.
• Stress Relief: Folate, zinc, and magnesium in spinach can lower stress and improve mood. Incorporating magnesium-rich foods like spinach and zucchini can further help control stress-triggering brain areas.
• Heart Health: Zucchini’s high potassium and magnesium help manage blood pressure.

Additionally, this recipe is easy to digest. Zucchini’s high water content promotes hydration and can alleviate symptoms of IBS.

Recipe

Zucchini Spinach Recipe

This delicious Zucchini Spinach dish combines the fresh flavors of zucchini and spinach with aromatic spices, creating a nutritious and satisfying meal. The sautéed zucchini is slightly charred, adding a wonderful texture, while the spinach wilts down to provide a vibrant green contrast. This dish is not only rich in vitamins and minerals but also offers a nutritious vegetarian option for health-conscious eaters.

Perfect as a side dish or served with roti or paratha, this recipe is a delightful way to incorporate more vegetables into your diet. The cooking process is straightforward and can be completed in under 30 minutes, making it an excellent choice for busy weeknights.

The spices elevate the dish, offering a warm and inviting flavor profile that can be adjusted to suit your taste. Whether you’re looking for a quick dinner option or a healthy addition to your meal prep, this Zucchini Spinach recipe is sure to please.

Ingredients

• 1-2 medium zucchini, sliced or diced
• 2 cups fresh spinach (4 oz), chopped
• Olive or vegetable oil for sautéing
• 1 teaspoon cumin seeds
• A pinch of hing (Asafoetida)
• 1 dry whole red chili, broken
• 1 teaspoon coriander powder
• 1 teaspoon red chili powder
• Salt to taste
• 1/4 teaspoon turmeric
• 1 teaspoon grated ginger
• 3 cloves garlic, peeled and mashed
• Juice of 1 lemon or lime
• 1 green chili, chopped (optional)

Cooking Instructions

1. Preheat a cast-iron skillet over medium-high heat. Add a drizzle of olive or vegetable oil to the skillet.
2. Once the oil is hot, add the cumin seeds, hing, and broken red chili. Sauté for a minute until fragrant.
3. Add the diced zucchini, chopped green chili, and grated ginger to the skillet. Stir-fry on high heat for about 5-7 minutes, or until the zucchini is slightly charred.
4. Toss in the chopped spinach and add salt. Cover the skillet and let it cook for another 3-4 minutes, or until the spinach is wilted.
5. Sprinkle in the coriander powder, red chili powder, and turmeric. Toss everything together to ensure the zucchini and spinach are well coated with the spices.
6. Remove the skillet from heat and finish by squeezing fresh lemon or lime juice over the dish. Mix well before serving.

Extra Tips

When cooking this Zucchini Spinach dish, feel free to customize the spice level according to your preference. If you enjoy a bit of heat, you can add more green chili or increase the red chili powder.

For a creamier texture, you could finish the dish with a dollop of yogurt or a splash of coconut milk. This dish can be stored in an airtight container in the refrigerator for 2-3 days, making it perfect for meal prep. Reheat gently to maintain the flavors and textures.

Final Thoughts

Zucchini and spinach aren’t just tasty ingredients; they also pack a powerful nutritional punch. Including these vegetables in your meals can significantly boost your health.

Here are three key benefits to consider:

1. High Nutrient Content: Spinach is rich in vitamins A, C, and K, while zucchini provides a good source of potassium. Additionally, spinach contains 632% more iron than zucchini, making it an excellent choice for those needing to increase their iron intake.
2. Low Calorie, High Fiber: Both vegetables are low in calories and contain dietary fiber, which helps with digestion.
3. Versatile Uses: You can use them in salads, pasta dishes, or as healthy fillings, making meal prep easy and delicious.

Incorporating zucchini and spinach into your diet not only enhances flavor but also supports a balanced, nutritious eating plan.

Make these veggies a regular part of your meals!

Frequently Asked Questions

Can I Use Frozen Spinach in This Recipe?

Yes, you can use frozen spinach in your recipe. Just thaw it first and drain any excess water to avoid a watery texture. Alternatively, you can cook it directly without thawing for convenience.

How Long Will Leftovers Last in the Fridge?

Leftovers typically last 3 to 4 days in the fridge. To ensure safety, refrigerate them within 2 hours, store in airtight containers, and always check for signs of spoilage before consuming.

What Can I Substitute for Zucchini?

You can substitute zucchini with yellow squash, eggplant, or cucumber depending on your dish. For soups and stews, butternut squash or sweet potato works well. Just adjust cooking times to match your chosen alternative!

Is This Recipe Gluten-Free?

Yes, this recipe is gluten-free. By using fresh ingredients like zucchini and spinach, along with gluten-free oils and spices, you ensure a delicious meal without gluten. Just avoid any gluten-containing sauces or seasonings.

Can I Add Protein to This Dish?

Absolutely, you can add protein to your dish! Consider incorporating ingredients like tofu, cottage cheese, or eggs. They’ll enhance flavor and nutrition, making your meal more balanced and satisfying without compromising taste.