Vegetarian Spinach Stew: Illustrated Recipe

 

Nutrition Fact: 

This green lead is This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese. 1 cup of cooked spinach contains 377% Vitamin A, 29% Vitamin C, Calcium 24%, Iron 36%.

Ingredients:

• 400 g Frozen Spinach
• 2 medium tomatoes
• 1 medium onion
• 2 cloves garlic
• 1 lemon
• 5 cups water
• 1 tsp salt
• black pepper to taste
• 2 tbsp Olive Oil

Directions: 

Preheat a pot, prepare your cutting board and a sharp kitchen knife.

 

Start chopping the garlic

Now, finely chop the onions.

Add 2 tbsp of Olive Oil to the preheated pot.

Add the garlics and the onions, and keep stirring, on a Medium heat, 

for about 3 minutes or until golden.

Meanwhile, roughly dice the tomatoes. The tomatoes are high in nutrients 

so I love adding them to my recipes. If you like you could also 

add some sprigs of chopped fresh cilantro.

When the onions and garlics are golden add the tomatoes and stir

for about 5 minutes or until the tomatoes are half way cooked.

Now add 5 cups of water.

Add black pepper, salt and lemon juice and bring to a boil.

 When the water boils add the frozen spinach to the pot, keep cooking

on a medium heat until it starts boiling again then reduce the

heat to Low.

Keep cooking for 10 minutes or until the spinach is well cooked

and have a darker green color.

If you wish you could make it a soup by adding 2 extra

cups of water, 1 diced potato head and 1/4 cup of lentils.

Bon Appétit!

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