Sautéed Spinach with Garlic
A quick, vibrant side dish. Fresh spinach is wilted with fragrant garlic and a hint of red pepper flakes for a touch of warmth. Perfect alongside fish or chicken, and ready in under 15 minutes.
For 4 servings
Sauté the garlic.
In a large skillet or pan, heat the olive oil over medium heat. Add the sliced garlic and cook for about 1 minute until it becomes fragrant. Be careful not to let it brown.
TIPCooking the garlic gently infuses the oil with flavor without becoming bitter.Wilt the spinach.
- Add the fresh spinach to the pan. You may need to add it in batches as it will be bulky.
- Use tongs to gently toss the spinach in the garlic oil.
- Continue to cook, tossing occasionally, for 2-4 minutes, until the spinach has just wilted.
TIPSpinach cooks down significantly. Don't be afraid to fill the pan; it will shrink to a fraction of its original volume.Season and finish.
Remove the pan from the heat. Season the spinach with a pinch of salt and freshly ground black pepper. If using, drizzle with fresh lemon juice and toss one last time to combine.
Serve immediately.
Transfer the sautéed spinach to a serving dish. It's best enjoyed warm as a side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, use fresh, whole heads of garlic and slice them yourself rather than using pre-minced garlic.
- 2If you find the spinach has released a lot of water, you can gently press it against the side of the pan with a spoon to drain the excess liquid before seasoning.
- 3Don't overcook the spinach. It should be tender and bright green, not mushy and olive-colored.
- 4A large, wide pan like a 12-inch skillet works best to give the spinach enough room to wilt quickly without steaming.
Adapt it for your goals.
Healthy
To lower the fat content, reduce the olive oil to 1 tablespoon and add a splash of water to help steam and wilt the spinach.
high proteinHigh protein
Stir in a handful of toasted pine nuts or slivered almonds at the end for added protein, texture, and healthy fats.
kid friendlyKid friendly
Sprinkle a tablespoon of grated Parmesan cheese over the spinach just before serving to add a savory, cheesy flavor kids love.
veganVegan
This recipe is naturally vegan. Ensure you are using just olive oil and no dairy-based additions.
Why this is on our healthy list.
Rich in Iron
Spinach is a great plant-based source of iron, which is essential for producing red blood cells and preventing anemia, particularly important during pregnancy.
Excellent Source of Folate
Folate (Vitamin B9) is crucial for fetal development, helping to prevent birth defects of the brain and spine. Spinach is packed with this vital nutrient.
Packed with Vitamins
This dish is high in Vitamin K for bone health, Vitamin A for vision and immune function, and Vitamin C, an antioxidant that also helps with iron absorption.
Supports Heart Health
The olive oil provides heart-healthy monounsaturated fats, while spinach contains nitrates that can help manage blood pressure levels.
Frequently asked questions
Yes, it's a very healthy side dish. Spinach is packed with vitamins like K, A, and C, as well as iron and antioxidants. Cooking it in heart-healthy olive oil with garlic makes it both nutritious and delicious.