Stir-fried New Zealand spinach with garlic
Stir-fried New Zealand spinach with garlic is a simple, savory dish featuring the leafy green vegetable known as New Zealand spinach, which is not a true spinach but a succulent plant from the Tetragonia genus. The dish typically involves quickly stir-frying the tender leaves and stems with minced garlic in a bit of oil, often seasoned lightly with salt. It is a popular home-style vegetable preparation found in various cuisines, particularly in regions where New Zealand spinach is grown, such as parts of Asia, Australia, and New Zealand.
🍽️ Nutrition at a glance
This dish is low in calories, carbohydrates, and fat, while being a good source of dietary fiber and plant-based protein. It is rich in essential nutrients like vitamins A, C, and K, as well as minerals such as iron and magnesium.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 3.5 g |
| Carbs | 6 g |
| Fat | 1.5 g |
| Fiber | 3 g |
| Sugar | 1 g |
| Sodium | 120 mg |
| Vitamin K | 300 mcg |
| Vitamin A | 4500 IU |
| Vitamin C | 25 mg |
| Iron | 2.5 mg |
| Magnesium | 45 mg |
| Potassium | 380 mg |
| Calcium | 120 mg |
| Manganese | 0.6 mg |
Per 1 cup (180 g) cooked · estimated, varies by recipe
💡 What's interesting
New Zealand spinach is a heat-tolerant alternative to common spinach, thriving in summer conditions where traditional spinach would bolt. Nutritionally, it offers a unique, slightly salty flavor due to its natural oxalate content, which also contributes to its mineral profile.
