🥕 Healthy Sautéed Spinach and Carrots
📝 Ingredients:
- 1½ pounds baby spinach (or regular spinach, stems trimmed)
- ¼ cup olive oil (or any preferred vegetable oil like avocado or grapeseed)
- 1¼ cups carrots, thinly sliced (rounds or julienned)
- ½ cup onion, chopped (yellow or red)
- 4–6 garlic cloves, sliced or minced
- Salt & black pepper, to taste
- Optional: pinch of crushed red pepper flakes or lemon juice for brightness
🍽️ Description:
This Healthy Sautéed Spinach and Carrots is a colorful, nutrient-rich side dish that’s quick, flavorful, and incredibly versatile. Earthy spinach and sweet carrots are gently sautéed with onion and garlic in heart-healthy olive oil. The result is a tender, savory vegetable medley that pairs perfectly with nearly any protein or grain.
👩🍳 Instructions:
- Prep Veggies:
Wash spinach thoroughly and set aside. Peel and slice carrots, chop onions, and slice or mince garlic. - Sauté Aromatics:
In a large skillet or sauté pan, heat olive oil over medium heat. Add chopped onions and garlic, and cook for 2–3 minutes until fragrant and slightly golden. - Cook Carrots:
Add the sliced carrots. Sauté for 5–6 minutes until they begin to soften but still retain some bite. - Add Spinach:
Gradually add the spinach in batches, stirring as it wilts. This should take 3–5 minutes total. Cook until all spinach is wilted and tender. - Season & Serve:
Season with salt, black pepper, and optional red pepper flakes or lemon juice. Serve warm.
📝 Notes:
- If using regular spinach, trim tough stems for a smoother texture.
- Adjust garlic to your liking—roasted garlic also works beautifully.
- Sauté in two batches if your pan is smaller; spinach wilts quickly.
- You can add a splash of vegetable broth while cooking for added moisture and depth.
💡 Tips:
- Don’t overcook spinach—remove from heat as soon as it wilts to preserve nutrients and texture.
- Use rainbow carrots for a colorful twist.
- Stir in chickpeas or cooked lentils for extra protein.
- Top with toasted nuts or seeds for crunch and healthy fats.
🍽️ Servings:
Serves 4 as a side or 2 as a light main dish.
🔢 Nutritional Info (per side-dish serving, approx.):
- Calories: 170 kcal
- Protein: 3g
- Carbohydrates: 10g
- Fiber: 4g
- Fat: 14g
- Sodium: 120mg
- Vitamin A: 200% DV
- Iron: 20% DV
✅ Health Benefits:
- Spinach is high in iron, folate, magnesium, and vitamins A, C, and K.
- Carrots are packed with beta-carotene, great for skin and vision.
- Garlic and onions boost immunity and reduce inflammation.
- Olive oil provides healthy fats that support heart and brain health.
- Low in calories, high in fiber — ideal for weight management and digestive health.
❓ Q&A:
Q: Can I use frozen spinach?
A: Yes, thaw and drain it well before sautéing. Fresh is preferred for texture, but frozen works too.
Q: Is this dish good for meal prep?
A: Absolutely! Store in an airtight container for up to 3 days in the fridge. Reheat gently before serving.
Q: Can I add protein?
A: Yes — grilled chicken, tofu, tempeh, or a poached egg on top make great additions.
Q: What can I serve this with?
A: Excellent alongside grilled fish, quinoa, roasted potatoes, or in a grain bowl.
Q: How can I make it more flavorful?
A: Add soy sauce, lemon zest, cumin, or a sprinkle of Parmesan at the end.