If you’re a vegan or want to incorporate more plant-based meals into your diet, spinach is a versatile and nutrient-dense vegetable that should be on your shopping list. Whether it’s for breakfast, lunch, dinner, or a snack, there are countless vegan recipes with spinach that you can try out to add some variety to your meals. Spinach is packed with iron, vitamin C, and fiber, and can be used in a range of dishes, from smoothies and salads to pasta and curries. So, if you’re looking for some delicious and healthy vegan recipes, keep reading to discover some of the best spinach-based options out there!
Benefits of Adding Spinach to Vegan Recipes
Spinach is a versatile leafy green that is packed with essential nutrients, making it a great addition to any vegan meal. Here are some of the benefits of adding spinach to your vegan recipes:
1. Provides a Rich Source of Nutrients
One of the primary benefits of adding spinach to vegan recipes is the rich source of nutrients it provides. Spinach is an excellent source of vitamins A, C, and K, as well as iron, calcium, magnesium, and potassium. These essential nutrients are often difficult to obtain in adequate amounts on a vegan diet, making spinach a valuable addition to any meal.
Furthermore, spinach is also a great source of antioxidants, which can help fight inflammation and cellular damage in the body. Studies have also shown that the nutrients in spinach may help reduce the risk of chronic diseases like heart disease and cancer.
There are so many ways to add spinach to your vegan meals. You can toss it into a salad, blend it into a smoothie, sauté it as a side dish, or use it as a base for a flavorful vegan pesto.
2. Adds Flavor and Color to Vegan Dishes
In addition to being packed with nutrients, spinach is also a delicious and colorful addition to any vegan dish. The vibrant green color of spinach can add visual interest to your meals, and the flavor can complement a wide range of cuisines and ingredients.
Spinach can be used as a topping for vegan pizzas, added to soups and stews for extra nutrition, or even used as a filling for vegan enchiladas or lasagna. The options are endless!
3. Easy to Find and Affordable
Another benefit of adding spinach to vegan recipes is the fact that it’s widely available and affordable. You can find fresh spinach at most grocery stores, or opt for frozen spinach if fresh isn’t available or in season. Both options are relatively inexpensive and can be used in a variety of vegan recipes.
Overall, adding spinach to your vegan recipes is an easy and delicious way to boost the nutritional value of your meals. Whether you’re a seasoned vegan or just starting out, incorporating spinach into your diet is a smart and healthy choice.
Spinach Smoothie and Juice Recipes
Green smoothies and juices made with spinach offer a refreshing and tasty way to consume a significant amount of vitamins and minerals in one drink. Here are some delicious vegan recipes that are easy to make and will satisfy your taste buds.
Spinach and Mango Smoothie
This smoothie is loaded with nutrients and has a tropical flavor that will transport you to a paradise island. To make this smoothie, you will need:
- 2 cups fresh baby spinach
- 1 ripe mango, peeled and diced
- 1 frozen banana, peeled and chopped
- 1 cup unsweetened almond milk
- 1 tsp honey or agave syrup (optional)
Put all the ingredients in a blender and blend until smooth. If the smoothie is too thick, you can add some more almond milk. Pour and enjoy!
Spinach and Pineapple Juice
This juice is sweet and packed with vitamins and antioxidants. Pineapple contains bromelain, an enzyme that aids digestion and reduces inflammation. To make this juice, you will need:
- 2 cups fresh baby spinach
- 1 small pineapple, peeled and chopped
- 1 lemon, juiced
Put the spinach and pineapple in a juicer and extract the juice. Add the lemon juice and stir well. Pour and enjoy!
Spinach and Avocado Smoothie
This smoothie is creamy and nutritious. Avocado is rich in healthy fats and fiber, and it makes the smoothie filling and satisfying. To make this smoothie, you will need:
- 2 cups fresh baby spinach
- 1 ripe avocado, peeled and pitted
- 1 frozen banana, peeled and chopped
- 1 cup unsweetened coconut milk
- 1 tsp honey or agave syrup (optional)
Put all the ingredients in a blender and blend until smooth. You can adjust the sweetness by adding more honey or syrup. Pour and enjoy!
Spinach Salad and Wrap Recipes
Spinach is a healthy leafy green that can easily be incorporated into vegan meals. Whether you’re in the mood for a refreshing salad or a hearty wrap, spinach provides essential vitamins and minerals that make for a nutritious and delicious dish. Here are some spinach salad and wrap recipes that you can try out:
Spinach and Strawberry Salad
This sweet and savory salad is perfect for a light lunch or dinner. The combination of spinach and strawberries provides a good balance of flavors, while the addition of nuts gives it a nice crunch.
- 3 cups of spinach
- 1/2 cup of sliced strawberries
- 1/4 cup of chopped almonds
- 1/4 cup of crumbled vegan feta cheese
- 2 tablespoons of balsamic vinegar
- 1 tablespoon of olive oil
- Salt and pepper to taste
Start by washing and drying the spinach leaves. In a separate bowl, whisk together the balsamic vinegar and olive oil to make the dressing. Add salt and pepper to taste. In a large serving bowl, combine the spinach, sliced strawberries, chopped almonds, and crumbled vegan feta cheese. Drizzle the dressing over the salad and toss to combine.
Spinach and Chickpea Wrap
This filling wrap is perfect for a quick and easy lunch. The combination of protein-packed chickpeas and nutrient-rich spinach makes for a well-rounded meal.
- 1 cup of chickpeas
- 1 cup of spinach
- 1/4 cup of tahini
- 2 tablespoons of lemon juice
- 1 tablespoon of olive oil
- 2 cloves of garlic, minced
- Salt and pepper to taste
- 1 whole grain wrap
Start by rinsing and draining the chickpeas. In a blender or food processor, combine the chickpeas, spinach, tahini, lemon juice, olive oil, garlic, salt, and pepper. Blend until smooth and creamy. Spread the mixture evenly onto a whole grain wrap and roll up tightly. Cut into slices and serve.
Spinach and Avocado Salad
This salad is packed with healthy fats and antioxidants, thanks to the addition of avocado and spinach. The combination of tangy lime and sweet mango makes for a delicious and refreshing dressing.
- 3 cups of spinach
- 1 diced avocado
- 1 diced mango
- 1/4 cup of red onion, thinly sliced
- 2 tablespoons of lime juice
- 1 tablespoon of honey
- 1 tablespoon of olive oil
- Salt and pepper to taste
Start by washing and drying the spinach leaves. In a separate bowl, whisk together the lime juice, honey, olive oil, salt, and pepper to make the dressing. In a large serving bowl, combine the spinach, diced avocado, diced mango, and thinly sliced red onion. Drizzle the dressing over the salad and toss to combine.
Spinach Dip and Spread Recipes
If you’re looking for a healthy and delicious way to add some extra greens to your diet, spinach-based dip and spread recipes are the perfect solution. Not only are they packed with nutrients, but they’re also versatile enough to be served as a snack, appetizer, or accompaniment to your favorite meals. Here are a few simple and tasty vegan recipes that use spinach as their star ingredient:
Classic Spinach Dip
This classic dip is a party favorite that’s easy to make and always a crowd-pleaser. To make this recipe vegan, simply swap out the dairy-based ingredients for vegan alternatives.
- 1 package of frozen spinach, thawed and drained
- 1 cup vegan sour cream
- 1 cup vegan mayonnaise
- 1 package vegan vegetable soup mix
- 1 teaspoon garlic powder
- Salt and pepper to taste
Mix all ingredients together in a bowl and stir until well combined. Serve chilled with your favorite crackers or cut vegetables.
Spinach Pesto
This alternative to classic basil pesto is a flavorful way to sneak some extra greens into your pasta dishes or sandwiches.
- 2 cups fresh spinach leaves, packed
- 1/2 cup raw walnuts
- 3 cloves garlic
- 1/2 cup nutritional yeast
- 1/2 cup olive oil
- Salt and pepper to taste
In a food processor, pulse the spinach, walnuts, and garlic until finely chopped. Add the nutritional yeast and pulse again until well combined. Slowly pour in the olive oil while pulsing the food processor until the pesto reaches your desired consistency. Season with salt and pepper to taste, and enjoy!
Spinach Hummus
Hummus is a healthy and protein-packed dip that’s perfect for snacking or adding to sandwiches and salads. Adding spinach to the mix gives it an extra nutrient boost and a vibrant green color that’s sure to catch everyone’s eye.
- 1 can of chickpeas, drained and rinsed
- 1 cup packed fresh spinach leaves
- 1/4 cup tahini
- 2 cloves garlic, minced
- 3 tablespoons lemon juice
- 1/4 cup olive oil
- Salt and pepper to taste
In a food processor, combine the chickpeas, spinach, tahini, garlic, lemon juice, and olive oil. Process until smooth, adding water as needed to thin out the mixture. Season with salt and pepper to taste, and serve with pita bread or your favorite vegetables.
Spinach and Artichoke Dip
This delicious dip is perfect for parties or game day snacking. It’s creamy, savory, and packed with flavor thanks to the combination of spinach, artichokes, and vegan cheese.
- 1 can of artichoke hearts, drained and chopped
- 1 package of frozen spinach, thawed and drained
- 1 cup vegan cream cheese
- 1/2 cup vegan mayonnaise
- 1/2 cup vegan shredded cheese
- 2 cloves garlic, minced
- 1/4 teaspoon red pepper flakes
- Salt and pepper to taste
In a bowl, mix the artichoke hearts, spinach, cream cheese, mayonnaise, shredded cheese, garlic, and red pepper flakes. Season with salt and pepper to taste. Transfer the mixture to a baking dish, and bake at 375°F for 20-25 minutes, or until bubbly and golden brown. Serve hot with crostini or crackers.
Spinach Curry and Soup Recipes
Spinach is a superfood that is rich in vitamins and minerals, making it a great addition to any vegan diet. It’s a versatile ingredient that can be used in a variety of dishes, from salads to smoothies, but today we’ll focus on two delicious options: spinach curry and spinach soup.
Spinach Curry
Curry is a popular dish in Indian cuisine, and adding spinach to it can provide a healthy boost to your meal while keeping it flavorful. Here’s a simple recipe for spinach curry:
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tbsp ginger, grated
- 2 tbsp curry powder
- 1 cup vegetable broth
- 1 can chickpeas, drained and rinsed
- 2 cups fresh spinach
- Salt and pepper to taste
Start by sautéing the onion, garlic, and ginger in a large pot until they are softened. Add the curry powder and cook for a few minutes until fragrant. Pour in the vegetable broth and chickpeas, and bring to a boil. Let it simmer for 10-15 minutes, stirring occasionally. Add the spinach and cook for an additional 3-5 minutes until it’s wilted. Season with salt and pepper to taste, and serve hot with rice or naan bread.
Spinach Soup
Soup is a comforting meal that’s perfect for colder days or when you’re feeling under the weather. Spinach soup is a healthy and delicious option that’s easy to make. Here’s a recipe to try:
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 tbsp olive oil
- 4 cups vegetable broth
- 4 cups fresh spinach
- 1/2 cup coconut milk
- Salt and pepper to taste
Start by sautéing the onion and garlic in olive oil over medium heat until they are translucent. Add the vegetable broth and bring to a boil. Add the spinach and cook until wilted, about 3-5 minutes. Use an immersion blender to puree the soup until it’s smooth. Stir in the coconut milk and season with salt and pepper to taste. Serve hot and enjoy!
Conclusion
Spinach is a nutritious and delicious ingredient that can be used in a variety of vegan recipes. These spinach curry and soup recipes are easy to make and packed with flavor. Whether you’re looking for a healthy lunch or a hearty dinner, these dishes are sure to satisfy. Give them a try and enjoy the taste of healthy eating!
Spinach Pasta and Pizza Recipes
Spinach is a versatile ingredient that can add color, texture, and nutrients to pasta and pizza dishes, whether used fresh, sautéed or as a part of the sauce or topping. Here are six vegan spinach pasta and pizza recipes to try:
1. Spinach and Garlic Linguine
This flavorful dish is simple yet delicious, using spinach sautéed with garlic and red pepper flakes as the base for the linguine sauce. To make, heat olive oil in a large skillet over medium heat and add minced garlic and red pepper flakes. Cook until fragrant, then add chopped spinach and cook until wilted. Toss with cooked linguine and season with salt and pepper to taste.
2. Vegan Spinach and Artichoke Pizza
This classic pizza gets a plant-based twist with the use of vegan cheese and a spinach and artichoke topping. To make, preheat your oven to 400°F and roll out your pizza dough. Spread a layer of vegan cream cheese over the dough, then top with sautéed spinach and artichoke hearts. Add slices of vegan mozzarella on top and bake in the oven for 15-20 minutes, or until the crust is golden brown.
3. Creamy Spinach and Tomato Pasta
This pasta is made creamy without the use of dairy products, relying instead on blended cashews for a rich and creamy sauce. To make, blend together cashews, vegetable broth, nutritional yeast, garlic powder, salt, and pepper until smooth. Cook your pasta of choice and set aside. In a large skillet, sauté chopped onion and garlic until fragrant, then add canned diced tomatoes and chopped spinach. Pour in the cashew cream and toss with the cooked pasta before serving.
4. Vegan Spinach and Ricotta Calzones
These handheld calzones are stuffed with a vegan spinach and ricotta filling, making them a perfect on-the-go meal. To make the filling, sauté garlic and spinach until wilted, then mix with vegan ricotta cheese. Roll out pizza dough and cut into circles. Add a spoonful of the filling on one side of the circle and fold the other side over, sealing the edges. Brush the tops with olive oil and bake at 400°F for 20-25 minutes, or until golden brown and crispy.
5. Spinach Pesto Pasta
This easy vegan pasta dish is packed full of flavor with the use of homemade spinach pesto. To make, blend together fresh spinach, garlic, pine nuts, olive oil, nutritional yeast, salt, and pepper until smooth. Cook your pasta of choice and set aside. In a large skillet, sauté chopped onion and garlic until fragrant, then add in the spinach pesto and toss with the cooked pasta before serving.
6. Spinach and Mushroom Pizza
This pizza uses sautéed mushrooms and spinach as the topping, and is finished off with a drizzle of balsamic glaze. To make, preheat your oven to 400°F and roll out your pizza dough. Sauté sliced mushrooms and spinach until softened, then spread over the pizza dough. Add slices of vegan mozzarella on top and bake in the oven for 15-20 minutes, or until the crust is golden brown. Drizzle with balsamic glaze before serving.
Related FAQs
Looking for some new vegan recipes to add to your menu? Spinach is an excellent ingredient to incorporate into your plant-based dishes. Here are some frequently asked questions about using spinach in vegan recipes:
Can I use frozen spinach in these recipes?
Absolutely! Frozen spinach is a convenient option that can save you time and money. Just make sure to thaw it completely and drain any excess water before using it in your recipe.
How can I adjust these recipes to fit my dietary preferences or restrictions?
Many vegan recipes with spinach can be easily adjusted to fit your dietary needs. If you’re looking for gluten-free options, try swapping regular pasta or bread for a gluten-free alternative. If you’re avoiding soy, look for tofu-free recipes or substitute with another plant protein like chickpeas or quinoa.
Can I substitute spinach with other greens in these recipes?
Absolutely! Spinach is a versatile ingredient, but if you’re not a fan, you can substitute it with other leafy greens. Some great options include kale, collard greens, arugula, or Swiss chard. Just keep in mind that different greens may have different textures and cooking times, so adjust accordingly.
How long can I store leftover spinach-based dishes in the fridge?
Spinach-based dishes can typically be stored in the fridge for 3-4 days. It’s important to store them in an airtight container to prevent any contamination. If you’re not sure if leftovers are safe to eat, follow the old adage: “when in doubt, throw it out.”
Is spinach high in oxalates, and how does that affect its nutritional value?
Yes, spinach is high in oxalates, which can affect the absorption of certain minerals like calcium and iron. However, this doesn’t mean you should avoid spinach altogether. It’s still a great source of nutrients like vitamin K, vitamin A, and folate. If you’re looking to reduce your oxalate intake, try limiting spinach to a few times a week and incorporating other leafy greens into your diet as well.
Thanks for Staying Greens and Clean with These Vegan Spinach Recipes
So there you have it, folks! A range of plant-based spinach recipes that are not only healthy but also flavorful. You can impress your family and friends with these easy-to-make dishes, or simply treat yourself to a nutritious and delicious meal. Don’t forget to come back for more vegan recipe ideas, and may your culinary adventures always be exciting and fulfilling. Happy cooking!