Espinacas Guisadas (Colombian Braised Spinach)

Vegetarian
Gluten Free
Health score
33%
Espinacas Guisadas (Colombian Braised Spinach)
45 min.
6
136kcal

Suggestions

Ingredients

  • tablespoons butter 
  • 0.5 cup coconut milk 
  • 0.3  feta cheese crumbled
  •  garlic cloves chopped
  • 0.3 teaspoon ground cumin 
  • servings salt and ground pepper black
  • tablespoon olive oil 
  •  onion finely chopped
  • pounds spinach leaves rinsed

Equipment

  • frying pan
  • sauce pan
  • pot

Directions

  1. In a sauce pan over medium heat, warm the butter and olive oil.
  2. Add the onion and sauté for about 5 to 7 minutes.
  3. Add the garlic and sauté for 1 minute more.
  4. Remove the pan from the heat and set aside.
  5. Put the spinach with some water in a pot over medium-high heat, cover, and cook until the spinach is bright green, 1 to 2 minutes.
  6. Remove from the heat and drain well, pressing the spinach with the back of a spoon to remove excess moisture. When the spinach is cool enough to handle, chop it.
  7. Add the spinach, coconut milk and cumin to the onion and garlic in the sauce pan and return to medium-low heat. Season with salt and pepper.Stir and cook for about 8 to10 minutes.
  8. Sprinkle cheese on top and serve warm.

Nutrition Facts

Calories136kcal
Protein13.46%
Fat64.75%
Carbs21.79%

Properties

Glycemic Index
45.5
Glycemic Load
1.69
Inflammation Score
-10
Nutrition Score
27.36826082068%

Flavonoids

Luteolin
1.13mg
Isorhamnetin
0.92mg
Kaempferol
9.77mg
Myricetin
0.55mg
Quercetin
9.74mg

Nutrients percent of daily need

Calories:135.52kcal
6.78%
Fat:10.78g
16.59%
Saturated Fat:6.4g
39.98%
Carbohydrates:8.17g
2.72%
Net Carbohydrates:4.47g
1.63%
Sugar:1.43g
1.59%
Cholesterol:10.07mg
3.36%
Sodium:153.43mg
6.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.04g
10.09%
Vitamin K:732.27µg
697.4%
Vitamin A:14296.92IU
285.94%
Manganese:1.56mg
77.84%
Folate:299.64µg
74.91%
Vitamin C:44.35mg
53.76%
Magnesium:130.78mg
32.69%
Iron:4.85mg
26.96%
Potassium:919.93mg
26.28%
Vitamin E:3.52mg
23.48%
Vitamin B2:0.29mg
17.29%
Vitamin B6:0.34mg
16.77%
Calcium:161.78mg
16.18%
Fiber:3.69g
14.77%
Copper:0.25mg
12.54%
Phosphorus:100.92mg
10.09%
Vitamin B1:0.13mg
8.89%
Zinc:0.96mg
6.4%
Vitamin B3:1.25mg
6.25%
Selenium:1.81µg
2.59%
Vitamin B5:0.16mg
1.62%