Sautéed Garlic Spinach
Sautéed Garlic Spinach is a simple, flavorful Mediterranean side dish where fresh spinach is quickly cooked in olive oil with minced garlic. It's a staple across Greece, Italy, and the broader Mediterranean region, often seasoned with a squeeze of lemon or a pinch of red pepper flakes.
🍽️ Nutrition at a glance
This dish is very low in carbohydrates and calories (typically under 100 calories per serving) while being a good source of plant-based protein and healthy fats from the olive oil. It is exceptionally rich in vitamins K, A, and C, as well as minerals like iron and magnesium.
Nutrition breakdown
| Calories | 70 kcal |
| Protein | 4.5 g |
| Carbs | 7 g |
| Fat | 4 g |
| Fiber | 4 g |
| Sugar | 1 g |
| Sodium | 320 mg |
| Vitamin A | 370 µg RAE |
| Vitamin C | 28 mg |
| Vitamin K | 290 µg |
| Folate | 160 µg |
| Iron | 3.5 mg |
| Magnesium | 75 mg |
| Potassium | 420 mg |
| Calcium | 120 mg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a perfect example of the Mediterranean diet's emphasis on simple, fresh vegetables and healthy fats. Nutritionally, the vitamin C from the lemon or tomato often served with it significantly enhances the absorption of the non-heme iron found in the spinach.
