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    Home » Recipes » Recipe Collections

    15 Vegetarian Spinach Recipes

    Published: Jan 29, 2021 · Modified: Mar 18, 2021 by Ipsa Faujdar · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Please read my disclaimer.

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    Spinach is a dark leafy vegetable. This is one of the superfoods for a healthy body and mind. Let us see some of the nutritional facts and health benefits of spinach here. Also, get a list of 15 best vegetarian spinach recipes.

    health benefits of spinach leaves
    Image courtesy: Pixabay.com

    (These are only for information purpose and not for any medical advise.)

    I love spinach. And I love it in any form. This dark green leafy vegetable is one of the nutrition-packed super-food. This is a low calorie and low carb vegetable filled with required vitamins, minerals, micronutrients, and antioxidants.

    So adding this green vegetable to your daily diet helps to keep our body and mind strong and healthy. Adding a cup of spinach to your daily diet, you will get 100% of your daily requirement of Vitamin A, 30% of vitamin C, K, iron. Also, this is a versatile vegetable that you can add in any form, as an appetizer, in soups, in curries, smoothies, or even raw spinach in salads.

    Raw Spinach or Cooked Spinach - Which is healthier?

    Raw spinach contains oxalic acid, the substance that inhibits the absorption of essential nutrients by our body. Especially calcium and iron. Oxalic acid binds to calcium and makes it unavailable to our body. Thus it makes the calcium and iron useless if you consume raw spinach.

    At the same time, when spinach is heated, the oxalic acid breaks down making no loss of nutrients. Hence, steamed or sautéed spinach is fully packed with required nutrients as compared to the raw spinach.

    However, raw spinach is good source of many other nutrients (without affected by oxalic acid) such as potassium, folate, niacin, riboflavin which are more absorbed when eaten raw.

    Similarly, cooked spinach has a higher absorption level of vitamin A, beta-carotenoids, vitamin E, protein, fiber, calcium, and iron. So keeping this in mind, you can decide your balanced portion of spinach cooked or raw.

    Spinach is a superfood

    Spinach is an excellent source of Vitamin C, K, & A. This superfood also contains plentiful manganese, magnesium, folate, iron, phosphorous, potassium, and many micronutrients too. Spinach also has a good amount of protein and fiber. This is a low carb vegetable perfect for the keto diet also. Read top 10 keto vegetables here.

    It also contains antioxidants that prevent oxidative damage of cells. This is a low carb and low calories vegetable good for the keto diet as well. You must include this superfood in your daily diet unless until you are suffering from any disease that restricts the consumption of large quantity of spinach in our diet.

    Health benefits of spinach

    • Keeps our bone strong and healthy - Vitamin K improves calcium absorption and makes the bone healthy.
    • Helps in keeping our digestive system healthy - The presence of high insoluble fiber keeps the digestive tract healthy and prevents constipation.
    • Reduce oxidative stress & damage - Antioxidants help reduce the oxidative damage to the cells and tissues. Free radicals cause many harmful diseases. And these antioxidants keep away such diseases.
    • Helps fight cancer - antioxidants fight cancer-causing cells and the plant compounds prevent the formation of cancerous cells in organs.
    • Keeps heart healthy - High nitrate and potassium keep the heart healthy and decrease the rate of heart diseases.
    • Keeps eyes, hair, and skin healthy - Vitamin A and the carotenoids which convert to vitamin A keeps eyes, skin, and hair healthy.
    Spinach Health Benefits

    Who should avoid intake of spinach?

    • People with a high risk of kidney stones should avoid taking a high amount of spinach. Spinach is rich in oxalate, which leads to the formation of kidney stones.
    • People who take blood thinners should also avoid or control the portion size of spinach intake. This is because of the high amount of vitamin K which helps in blood clotting.
    • Over-consumption or consumption in large quantities can cause kidney stones, abdominal pain, low blood pressure, vomiting. Consumption should be in moderation and it will be beneficial. Therefore, our diet should be balanced always (not over-eating any vegetables/ grains)

    Personally, I add this superfood spinach 2 - 3 times a week to my diet. If you are consuming it daily in salad, or smoothie, or sauteed, you must limit the portion size of this green leafy vegetable.

    Some Vegetarian Spinach Recipes

    How can I forget this, when I'm writing about the health benefits of spinach greens. Here is a collection of some of the healthy and easy vegetarian spinach recipes from my dainty kitchen. Out of these vegetarian spinach recipes, some are vegan too.

    I love to blend this superfood in any food form. In fact, this is a versatile food that not only makes food healthy but also delicious. These recipes are vegetarian or vegan. Spinach recipes are really quick ones as this leafy vegetable takes no time to get cooked. e.g. if you are blanching spinach, it should not be more than 2 minutes.

    Vegetarian Spinach recipes
    Vegetarian Spinach Recipes

    1. Keto Buttery Garlic Spinach

    Keto sauteed spinach with lots of minced garlic is a simple and delicious recipe. This is one of the healthy sides. This easy sauteed spinach hardly takes 10 minutes. For the keto diet, saute with high-fat butter, or for a low-fat diet, use olive oil for sauteing. In anyways it's the most delicious yet simple spinach recipe.

    sauteed spinach keto
    Keto Buttery Garlic Sauteed Spinach
    Image Credit: Ipsa Faujdar
    This is a simple sauteed spinach recipe. Low in carb and perfect for keto diet. This simple and healthy sauteed spinach is vegan and gluten-free.
    Check out this recipe
    keto sauteed spinach

    2. Creamy Curried Spinach & Mushroom Soup

    This is a creamy spinach soup recipe with a hint of mushrooms. This has the goodness of both spinach and mushrooms. Spinach & mushroom soup is perfect for any diet and healthy. This is gluten-free and vegetarian spinach soup with the added nutrition of mushrooms as well. This is one of the healthiest soups.

    spinach mushroom soup - vegetarian spinach recipes
    Low Carb Creamy Spinach Mushroom Soup
    Image Credit: Ipsa Faujdar
    This is a low carb soup perfect for this winters and monsoon. An easy soup recipe that is perfect for the keto diet as well.
    Check out this recipe
    spinach mushroom soup

    3. Paneer Stuffed Hara Bhara Kabab

    Make this protein-rich snack for your kids. This is an easy, healthy and quick party appetizer. This is a spinach and potato patties with stuffed paneer.

    stuffed hara bhara kabab recipes
    Paneer Stuffed Hara Bhara Kabab
    Image Credit: Ipsa Faujdar
    Check out this recipe

    4. Spinach Cheese Balls

    Soft melt-in-mouth spinach cheese balls are quick party appetizers. This is also keto friendly and kids will love this cheesy appetizer. One of the healthiest spinach appetizers.

    Spinach cheese balls - vegetarian spinach recipes
    Quick Spinach Cheese Balls
    Image Credit: Ipsa Faujdar
    This is an easy appetizer. This is made with cheese cube stuffed in spinach mixture.
    Check out this recipe
    Spinach cheese balls - vegetarian spinach recipes

    5. Crispy Spinach Fritters (Vegan & Gluten-free)

    Spinach fritters are a healthier twist to deep-fried fritters. These are a better option since spinach adds nutritional value to the snacks. Again, these are gluten-free and vegan. If you wish to make them healthier, make them oil-free in an airfryer.

    spinach fritters - vegan spinach recipes
    Palak Pakoda/ Spinach Fritters
    Image Credit: Ipsa Faujdar
    Crispy Spinach Fritters are made by mixing chopped spinach greens with chickpea flour and the deep fried in hot oil.
    Check out this recipe
    Palak Pakoda

    6. Palak Paneer Kofta (Shaam Savera)

    Shaam savera is a palak kofta curry with protein-rich paneer stuffing. This is also a healthy spinach recipe with lots of protein and fiber-rich elements. It has a rich creamy onion tomato curry base.

    Palak paneer kofta - vegetarian spinach recipes
    Shaam Savera (Palak Paneer Kofta)
    Image Credit: Ipsa Faujdar
    This is palak paneer kofta balls in creamy red gravy.
    Check out this recipe
    Palak paneer kofta

    7. Palak Paneer (Restaurant Style)

    Palak paneer is a restaurant-style North Indian Curry Recipe. This is a healthy and protein-rich creamy curry with spinach gravy. This curry is mildly spicy but loaded with tons of nutrition.

    Palak Paneer - vegetarian spinach recipes
    Restaurant Style Palak Paneer
    Image Credit: Ipsa Faujdar
    Palak paneer is a healthy and delicious dish made from paneer cubes cooked in spinach based gravy.
    Check out this recipe
    Palak Paneer Recipe

    8. Spinach Lentil Crepes

    High protein lentil & spinach crepes are perfect healthy breakfast recipe. One of the easiest and healthiest recipe you can make with green spinach leaves. This is again vegan and gluten-free.

    Palak Moong Dal Chilla
    Palak Moong Dal Chilla/ Spinach & Lentils Crepes
    Image Credit: Ipsa Faujdar
    Palak Moong Chilla is an easy to make healthy breakfast recipe that is made with moong dal and spinach leaves.
    Check out this recipe
    Palak Moong Dal Chilla

    9. Dal Palak ( Indian Lentil Soup with Spinach)

    An Indian Lentil soup with spinach greens is a healthy food. This is a must-have food we must add in our daily diet.

    Dal Palak - vegetarian spinach recipes
    Dal Palak (Spinach Lentil Soup)
    Image Credit: Ipsa Faujdar
    Spinach dal or spinach lentil soup is a popular Indian lentil recipe. This is easy to make and takes less than 30 minutes to prepare.
    Check out this recipe
    Dal Palak

    10. Moroccan Lentil Soup

    This is a healthy creamy lentil soup with lots of spinach greens and high protein red lentils. Serve it with rice, breads or take it as a soup.

    moroccan lentil soup
    Moroccan Lentil Soup (Vegan & Gluten Free)
    Image Credit: Ipsa Faujdar
    This is a healthy hearty delicious red lentil soup recipe with Moroccan spices.
    Check out this recipe
    red lentil recipes

    11. Aloo Palak (Saag Aloo)

    Saag aloo is sautéed potatoes with spinach. This curry has a spinach gravy along with stir-fried baby potatoes.

    aloo palak - saag aloo - spinach recipes
    Aloo Palak (Saag Aloo)
    Image Credit: Ipsa Faujdar
    This aloo palak aka saag aloo is an easy vegan dish for your lunch or dinner. This is also a healthy dish where potatoes are cooked with spinach greens.
    Check out this recipe
    Saag aloo - indian curry

    12. Spinach Corn Sandwich

    A super healthy and quick sandwich recipe for your breakfast is just awesome. Serve it with a homemade cappuccino.

    vegetarian spinach recipes
    Spinach Corn Sandwich Recipe
    Image Credit: Ipsa Faujdar
    Easy to make sandwich made with cooked spinach leaves and corn kernels.
    Check out this recipe
    Spinach Corn Sandwich

    13. Sarson ka Saag (Mixed Greens)

    This is a traditional and authentic North Indian recipe. This is most popular recipe made with lots of green leafy vegetables like mustard leaves, spinach, fenugreek leaves, radish leaves, etc.

    mixed saag - vegetarian spinach recipes
    Punjabi Sarson Ka Saag | Sarson Da Saag Recipe
    Image Credit: Ipsa Faujdar
    Sarson saag is an easy and delicious dish. This is best paired with makke ki roti. This is prepared along with other green leafy vegetables.
    Check out this recipe
    mixed saag - vegetarian spinach recipes

    14. Hara Bhara Kabab

    This is a healthy appetizer. It has healthy spinach greens and green peas. This is also a quick party snack.

    hara bhara kabab recipe
    Hara Bhara Kabab | Spinach & Green Peas Patties
    Image Credit: Ipsa Faujdar
    This is made from spinach, green peas and potatoes.
    Check out this recipe
    Hara Bhara Kabab

    15. Spinach & Fenugreek Kadhi

    This is a low carb twist to the traditional kadhi pakora recipe. Here I have added spinach leaves and fenugreek leaves. This is a vegetarian spinach recipe.

    Keto Kadhi
    Image Credit: Ipsa Faujdar
    This is a combination of two leafy vegetables and curd cooked together. This is low fat version of traditional Kadhi Pakoda. Vegans can replace curd with vegan yogurt or even try with tomato puree.
    Check out this recipe
    Vegetarian Spinach recipes

    Vegetarian Spinach Recipes

    Ipsa Faujdar
    Here is a list of some easy and delicious vegetarian spinach recipes.
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Appetizer, Breakfast, Main Course
    Cuisine American, Asian, Indian
    Servings 4

    Equipment

    • Skillet/ pan/ kadai

    Ingredients
      

    • Spinach Hero ingredient

    Instructions
     

    • Click on individual link for detailed recipe.

    Video

    Keyword Spinach Recipes, Vegetarian Spinach Recipes, Wilted Spinach
    Tried this recipe?Let us know how it was!

    Healthy Vegetarian Spinach Recipes

    So these are a few of the vegetarian spinach recipes from my blog. I will keep on adding more spinach recipes here. I have posted another round-up collection of vegan spinach recipes from some great blogs. Get the recipe collection of 40 Vegan spinach recipes here.

    If you like my recipes and want to stay updated then subscribe via email to my blog. Also, stay connected on social media. Here I would request you to like and share my Facebook page @mydaintykitchen, Follow me on twitter @mydaintykitchen & Instagram @mydaintykitchen. Follow me on Pinterest @mydaintykitchenbyipsa

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    Hi, I'm Ipsa! Welcome to My Dainty Kitchen. I'm the recipe developer, cook, author, and photographer of this blog. I love to cook delicious food and share recipes with my amazing readers. Thank you for stopping by. Explore more yummy recipes on the blog.

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