Wilted into pasta dishes or grain bowls
This dish typically refers to wilted leafy greens, such as spinach, kale, or Swiss chard, that are quickly cooked until soft and tender, making them a versatile addition to pasta, grain bowls, or as a standalone side. The greens are often sautéed with garlic, olive oil, and sometimes a splash of lemon juice or vinegar to enhance their flavor. While the concept is universal, it is particularly popular in Mediterranean, Italian, and American cuisines.
🍽️ Nutrition at a glance
This dish is low in calories and carbohydrates, providing a good source of plant-based protein and dietary fiber. It is rich in essential vitamins and minerals, especially iron, calcium, and vitamins A, C, and K, with a typical serving containing around 50-80 calories.
Nutrition breakdown
| Calories | 41 kcal |
| Protein | 5.3 g |
| Carbs | 6.8 g |
| Fat | 0.7 g |
| Fiber | 4.3 g |
| Sugar | 0.8 g |
| Sodium | 126 mg |
| Vitamin K | 888 mcg |
| Vitamin A | 943 mcg RAE |
| Folate | 263 mcg |
| Iron | 6.4 mg |
| Calcium | 245 mg |
| Magnesium | 157 mg |
| Potassium | 839 mg |
| Vitamin C | 17.6 mg |
Per 1 cup (180 g) of cooked wilted spinach · estimated, varies by recipe
💡 What's interesting
Wilted greens are a culinary technique that transforms raw, voluminous leaves into a compact, nutrient-dense component, preserving most of their vitamins while making them easier to digest. Nutritionally, they are a powerhouse for supporting bone health, immune function, and blood clotting due to their high vitamin K content.
