Vine Spinach
Basella albaClinical Encyclopedia
Vine Spinach provides 23 kcal, 2g of protein, 3.6g of carbohydrates, and 1g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Vine spinach, also known as Malabar spinach, is a leafy green vegetable that thrives in tropical climates. It is rich in vitamins A and C, and offers a unique flavor and texture that can enhance various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed fresh in salads or lightly sautéed to retain its nutrients. Cooking can reduce oxalate levels.
Smart Selection & Storage
Choose vibrant green leaves without wilting or yellowing. Freshness is key for optimal flavor and nutrition.
Store in a sealed container in the refrigerator for up to a week. Avoid washing until ready to use.
Myths vs Realities
Healthy Recipes
Vine Spinach and Quinoa Salad
A refreshing salad combining the nutrient-rich vine spinach with protein-packed quinoa and a zesty lemon dressing.
- 1 cup cooked quinoa
- 2 cups fresh vine spinach
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, vine spinach, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve chilled.
Vine Spinach Smoothie
A nutrient-dense smoothie packed with vine spinach, banana, and almond milk for a quick breakfast or snack.
- 1 cup fresh vine spinach
- 1 ripe banana
- 1 cup almond milk
- 1 tablespoon almond butter
- 1 teaspoon honey (optional)
- 1. In a blender, combine the vine spinach, banana, almond milk, almond butter, and honey.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately.
Sautéed Vine Spinach with Garlic
A simple yet flavorful side dish featuring vine spinach sautéed with garlic and olive oil, perfect for any meal.
- 2 cups fresh vine spinach
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Heat olive oil in a skillet over medium heat.
- 2. Add minced garlic and sauté for 1 minute until fragrant.
- 3. Add the vine spinach, season with salt and pepper, and cook until wilted, about 3-4 minutes.
Vine Spinach and Chickpea Stew
A hearty stew combining vine spinach and chickpeas, simmered in a spiced tomato broth for a comforting meal.
- 1 can chickpeas, drained
- 2 cups fresh vine spinach
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add chickpeas, diced tomatoes, cumin, salt, and pepper; simmer for 10 minutes.
- 3. Stir in the vine spinach and cook until wilted, about 3 minutes.
Vine Spinach Stuffed Peppers
Bell peppers filled with a savory mixture of vine spinach, brown rice, and spices, baked to perfection.
- 4 bell peppers, halved and seeded
- 1 cup cooked brown rice
- 2 cups fresh vine spinach
- 1/2 cup feta cheese, crumbled
- 1 teaspoon oregano
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked rice, vine spinach, feta cheese, oregano, salt, and pepper.
- 3. Stuff the mixture into the halved bell peppers and bake for 25-30 minutes.
Vine Spinach and Egg Breakfast Bowl
A nutritious breakfast bowl featuring vine spinach, poached eggs, and avocado for a healthy start to your day.
- 2 cups fresh vine spinach
- 2 eggs
- 1 avocado, sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Sauté vine spinach in olive oil until wilted, about 3 minutes.
- 2. Poach the eggs in simmering water until desired doneness.
- 3. Serve the spinach topped with poached eggs and avocado slices, seasoned with salt and pepper.
Vine Spinach Pesto Pasta
A vibrant pasta dish featuring homemade vine spinach pesto, perfect for a quick and healthy dinner.
- 2 cups fresh vine spinach
- 1/2 cup walnuts
- 1/2 cup olive oil
- 1/2 cup Parmesan cheese
- 8 oz whole grain pasta
- Salt to taste
- 1. Cook pasta according to package instructions; drain and set aside.
- 2. In a food processor, blend vine spinach, walnuts, olive oil, Parmesan, and salt until smooth.
- 3. Toss the pasta with the pesto and serve warm.
Vine Spinach and Feta Omelette
A fluffy omelette filled with vine spinach and feta cheese, making for a protein-packed breakfast option.
- 3 eggs
- 1 cup fresh vine spinach
- 1/4 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, whisk the eggs with salt and pepper.
- 2. Heat olive oil in a skillet, add vine spinach, and sauté until wilted.
- 3. Pour the eggs over the spinach, sprinkle with feta, and cook until set, then fold and serve.
Vine Spinach and Lentil Salad
A protein-rich salad featuring vine spinach, lentils, and a tangy vinaigrette, perfect for a light lunch.
- 1 cup cooked lentils
- 2 cups fresh vine spinach
- 1/2 cup diced cucumber
- 1/4 cup red onion, diced
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine cooked lentils, vine spinach, cucumber, and red onion.
- 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve.
Vine Spinach and Sweet Potato Hash
A hearty hash made with roasted sweet potatoes and vine spinach, perfect for a filling breakfast or brunch.
- 2 sweet potatoes, diced
- 2 cups fresh vine spinach
- 1 onion, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and toss sweet potatoes with olive oil, salt, and pepper; roast for 25 minutes.
- 2. In a skillet, sauté onion until translucent, then add roasted sweet potatoes and vine spinach.
- 3. Cook until spinach is wilted, about 3-4 minutes, and serve warm.
Frequently Asked Questions (FAQ)
What are the health benefits of vine spinach?
Vine spinach is rich in vitamins A and C, antioxidants, and minerals like calcium and iron, promoting overall health.
How can I incorporate vine spinach into my diet?
You can add vine spinach to salads, stir-fries, or smoothies for a nutritious boost.
Is vine spinach safe for everyone to eat?
Generally, yes, but those with kidney stones should limit intake due to oxalates.
How do I store vine spinach?
Store in a cool, dry place or refrigerate in a sealed container to maintain freshness.
Can vine spinach be eaten raw?
Yes, it can be eaten raw in salads or sandwiches.
What is the best way to cook vine spinach?
Lightly sautéing or steaming is recommended to preserve nutrients.
Does vine spinach have a strong flavor?
It has a mild, slightly peppery flavor that complements many dishes.
How does vine spinach compare to regular spinach?
Vine spinach has a thicker texture and a slightly different taste, with higher water content.