Delicious & Nutritious: Wilted Spinach Recipe

Greetings my dear food lovers!

I am honored to present to you a dish that will bring warmth and health to your heart and soul. Today’s recipe is an outstanding Wilted Spinach dish that is not only healthy but also very tasty.

This meal will give you the nutrition you need while satisfying your cravings. Whether it is for a heartwarming breakfast, a lunchtime treat or dinner sophistication, this vegan recipe has got you covered.

As someone who has always loved spinach, I can tell you firsthand that incorporating spinach into your diet is one of the best decisions you can make. Not only is it low in calories, but also rich in iron, vitamins and antioxidants that benefit your body in countless ways.

By trying out this Wilted Spinach recipe, you not only get to taste the purest flavors of olive oil but also partake in a nutritious meal that will leave your taste buds longing for more.

Join me on this culinary journey of indulgence and health, as we explore the world of vegan cuisine and all its exuberance. Bon appétit!

Why You’ll Love This Recipe

Vegetarian Wilted Spinach
Vegetarian Wilted Spinach

Dear foodies and health enthusiasts,

If you’re a fan of spinach, this recipe is perfect for you. And even if you’re not, this dish may just change your mind.

Introducing the Vegetarian Wilted Spinach Recipe! This dish is not your ordinary spinach salad or sautéed spinach garlic recipe. Oh no, it’s much more than that.

You’ll love this recipe because it’s packed with flavor and nutrition. Baby spinach leaves are gently wilted and sautéed in garlic oil until perfectly soft but not mushy. The result is a delicious and tender spinach that pairs well with any dish.

Best of all, this recipe requires only a few vegan ingredients – olive oil, garlic cloves, baby spinach, salt and pepper – making it healthy and budget-friendly.

But don’t just take my word for it. Try it yourself and be amazed at how something so simple could taste so good.

So what are you waiting for? Give this recipe a try and discover a new favorite side dish or salad. Your taste buds – and body – will thank you!

Yours truly,

Your Vegan Chef Assistant

Ingredient List

 Fresh spinach leaves wilted to perfection
Fresh spinach leaves wilted to perfection

Let’s start off by gathering all the ingredients you will need for this Vegetarian Wilted Spinach Recipe. Don’t worry, all the ingredients are vegan, healthy, and easy to find at your local grocery store.

Here are the ingredients you will need:

  • 1 tablespoon of olive oil
  • 1 lb. (10 cups) of baby spinach leaves
  • 2 garlic cloves, finely chopped
  • 2 tsp. of olive oil
  • Salt and pepper (to taste)

The simplicity of this recipe will make it easy to whip up a warm, nutrient-rich side dish in no time.

The Recipe How-To

 A vegetarian dream come true
A vegetarian dream come true

Heat Olive Oil and Add Garlic

Firstly, I prepare the ingredients. I heat olive oil over medium-high heat, and add garlic to the pan. Tip: Keep an eye on the garlic as it can burn quickly.

Sauté Spinach

Next, I add the spinach to the pan with some salt and pepper. Tip: Use a large pan or dutch oven because the spinach will wilt down quite a bit.

Wilt the Spinach

I cook the spinach until it has wilted down, stirring occasionally for around 1-2 minutes. Tip: It’s OK to cook the spinach in batches if needed.

Serve Warm

Once the spinach is cooked, it’s ready to serve immediately or use in a recipe like a spinach salad or stir-fry. Tip: The best way to serve this dish is warm as a side dish with your main course.

That’s it! This wilted spinach recipe is super easy and quick to make at home with just a few ingredients.

Substitutions and Variations

 Savor the taste of this simple yet flavorful dish
Savor the taste of this simple yet flavorful dish

Like many recipes, this wilted spinach recipe can be adjusted in many ways to suit your taste and needs. Here are some possible substitutions and variations to try.

For the olive oil, you can use any neutral-flavored oil or vegan butter substitute. Coconut oil or avocado oil are good choices if you want a healthier option. You can also use garlic-infused olive oil for extra flavor.

Instead of baby spinach, you can use regular spinach or other leafy greens such as kale or collard greens. You may need to adjust the cooking time and seasoning accordingly.

To make this recipe more interesting, you can add other ingredients such as mushrooms, onions, bell peppers, or even fruit like sliced apples or pears. For a heartier version, you can also add cooked lentils or beans, crumbled tofu or tempeh, or vegan sausage.

For a different flavor profile, try adding some spices such as cumin, curry powder, red pepper flakes, paprika or nutritional yeast. You can also add a splash of balsamic vinegar or lemon juice for acidity.

If you prefer creamy spinach dishes, you can turn this recipe into vegan creamed spinach by blending some of the wilted spinach with vegan cream cheese or cashew cream. This version goes well with mashed potatoes or roasted vegetables.

Overall, don’t be afraid to experiment with different ingredients and techniques to create your own unique spin on this classic wilted spinach recipe.

Serving and Pairing

 Spinach, the star of the show
Spinach, the star of the show

When it comes to serving your vegan wilted spinach recipe, there are several options you could consider depending on the occasion, meal or preference. Ideally, this recipe is perfect as a side dish or as a salad to go alongside your main course.

For a quick lunch, serve it as a vegetarian spinach salad. Toss warm or room temperature wilted spinach with fresh baby spinach leaves, sweet cherry tomatoes, sliced cucumbers and dried cranberries for a tangy twist. Drizzle some balsamic vinegar and olive oil dressing over it and sprinkle with some salt and black pepper for an added flavor.

Alternatively, pair it with stir-fried tofu cubes or any other vegan protein like lentils or chickpeas to make it a complete meal. This will add bulk to the dish while providing your body with vital nutrients that will keep you full.

Another option would be to mix it with creamy spinach to create vegan creamed spinach which is great for serving over rice or pasta.

The best thing about this recipe is that it’s versatile so feel free to experiment with different ingredients that suit your taste buds.

Regardless of how you choose to serve your wilted spinach recipe, always keep in mind that fresh dishes are always more flavorful than cooked ones. Therefore, serve immediately for optimal taste and texture.

Make-Ahead, Storing and Reheating

 When wilted spinach meets fragrant garlic
When wilted spinach meets fragrant garlic

When it comes to preparing food, it’s always wise to plan ahead. Luckily for us spinach lovers, this recipe is perfect for making in advance! If you’re someone with a busy schedule and little time to cook during the week, this wilted spinach recipe is a great option for meal prep.

Making this dish ahead of time is simple. Once your cooked spinach has cooled, transfer it to an airtight container and store it in the refrigerator for up to three days. When you’re ready to eat, simply reheat on medium-low heat with a splash of water or vegetable broth, stirring occasionally until heated through.

Alternatively, you can also freeze this dish! Store the cooked spinach in an airtight container or freezer bag (labelled with the date) and freeze for up to two months. To reheat it from frozen, let it thaw overnight in the refrigerator before reheating on medium-low heat in a saucepan.

If you’re looking to repurpose any leftover wilted spinach, try adding it as a topping to your pizza or mixing it into an omelette for breakfast. It’s also great as a mix-in for soups or casseroles.

This recipe is perfect for those who want an easy meal that can last them throughout the week. Plus, with its bright green color and packed nutrients, you’ll feel good knowing that you have something healthy and delicious waiting in your fridge or freezer!

Tips for Perfect Results

 Perfectly wilted spinach with a hint of spice
Perfectly wilted spinach with a hint of spice

As a vegan chef, I have found that mastering the art of cooking wilted spinach requires a bit of finesse. Follow these tips to ensure your spinach comes out perfectly cooked every time.

1. Don’t cook spinach for too long – Spinach is delicate and doesn’t need much time to wilt. Overcooking it can result in an unappetizing mushy mess. Cook it just until it wilts, which will only take 1-2 minutes on medium heat.

2. Use fresh spinach – While frozen spinach may be more convenient, it won’t give you the same results as fresh spinach. Baby spinach leaves are best for this recipe due to their tender texture and delicate flavor.

3. Cook garlic over medium heat – When sautéing garlic, it’s important not to let it brown or burn. Cooking garlic over medium heat will give it a delicious flavor without making it bitter.

4. Use a large pan – A large pan will allow you to cook the spinach without overcrowding the pan, which can result in unevenly cooked wilted spinach.

5. Serve immediately – Wilted spinach salad is best served warm and fresh off the stovetop or from the oven.

6. Get creative with variations – This recipe is versatile and can be modified with different vegan ingredients such as tofu or balsamic vinegar for added flavor.

By following these simple tips, you’ll be sure to impress your friends and family with a delicious and healthy wilted spinach dish every time!


As an experienced assistant for a vegan chef, I have come across some of the most common questions concerning preparing delicious vegan meals. In this section, I will answer some of the frequently asked questions about the Vegetarian Wilted Spinach Recipe. These questions range from the use of specific ingredients to the perfect way of storing and reheating leftovers. Without further ado, let’s dive into the FAQ section!

What can I do with wilted spinach?

If you notice that your spinach has lost some of its freshness and firmness, don’t worry! You can easily revive it by submerging it in a refreshing cold-water bath. However, it’s best to use your spinach as soon as possible after purchasing it to ensure its optimum taste and nutrition.

Is wilted spinach still good for you?

Don’t be too quick to toss away wilted spinach, as it’s still perfectly safe to consume. In fact, you can even turn it into a tasty breakfast dish. One interesting fact to note is that spinach contains carotenoids such as lutein and zeaxanthin, which are similar to beta-carotene and lycopene.

Is it OK to cook wilted spinach?

Cooking wilted spinach is perfectly fine and won’t cause any issues in your dish. While it may not be ideal for eating raw, it can still be used in various cooked recipes.

Bottom Line

In conclusion, this vegan wilted spinach recipe is a must-try for anyone looking for a healthy and delicious side dish. You can customize it to your taste buds by adding different spices or swapping out certain ingredients. It’s quick and easy to make, taking only 10 minutes from start to finish. The baby spinach leaves are rich in iron, vitamin C, and antioxidants, making this dish an excellent addition to any meal. Plus, it pairs well with a variety of other foods, such as lentil salad or tofu stir fry.

Eating healthy doesn’t mean you have to sacrifice flavor or satisfaction. This spinach recipe proves that plant-based dishes can be just as tasty as those made with meat or dairy products. By using vegan ingredients like olive oil and garlic, we can create a meal that’s not only good for us but also good for the planet.

So why not give this recipe a try? Your taste buds (and body!) will thank you for it. Let’s go ahead and create a healthy and delicious wilted spinach salad today!

Vegetarian Wilted Spinach

Vegetarian Wilted Spinach Recipe

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Prep Time 10 mins
Cook Time 2 mins
Course Side Dish
Cuisine Vegetarian
Calories 59.5 kcal


  • 1 tablespoon olive oil
  • 1 lb baby spinach leaves
  • 1 tablespoon balsamic vinegar
  • salt and pepper


  • Wash and dry the spinach.
  • Heat the oil in a large skillet on medium-high heat until it sizzles and add the spinach all at once, turning with tongs until just wilted, about 2 minutes or less.
  • Sprinkle with the balsamic vinegar, add salt and pepper to taste, and serve immediately.

Add Your Own Notes


Serving: 121gCalories: 59.5kcalCarbohydrates: 4.8gProtein: 3.3gFat: 3.8gSaturated Fat: 0.5gSodium: 90.7mgFiber: 2.5gSugar: 1.1g
Keyword < 15 Mins, Easy, Low Cholesterol, Low Protein, Stove Top, Vegetable
Tried this recipe?Let us know how it was!

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