Stir-fried mushrooms & spinach with golden onions

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Stir-fried mushrooms & spinach with golden onions
55 min.
6
129kcal

Suggestions


Indulge in the vibrant and wholesome flavors of our Stir-fried Mushrooms & Spinach with Golden Onions! Perfect for anyone looking to enjoy a deliciously healthy meal, this dish is packed with nutrients, boasting a perfect health score of 100. Whether you're serving it as a starter, snack, or a light meal, it creates a delightful experience that will leave your taste buds craving more.

This vegetarian, vegan, gluten-free, and dairy-free recipe effortlessly combines the earthy richness of chestnut mushrooms with the fresh, satisfying crunch of young leaf spinach. The addition of golden onions, expertly sautéed to perfection, elevates the dish with a touch of sweetness and enhances the overall flavor profile. Infused with aromatic spices like cumin, garam masala, and turmeric, every bite transports you to a world of culinary bliss.

Not only is this recipe a feast for your senses, but it also aligns with a health-conscious lifestyle, offering a tantalizing way to enjoy essential nutrients without compromising on taste. Ready in just 55 minutes and serving up to 6 people, it’s an ideal choice for family gatherings or intimate dinner parties. Impress your guests and nourish your body with every delicious bite of this Stir-fried Mushrooms & Spinach with Golden Onions!

Ingredients

  • tbsp unrefined sunflower oil 
  • 0.5 tsp cumin seeds 
  • medium onions 
  • 250 pack chestnut mushrooms quartered
  • 0.5 tsp garam masala 
  • 0.5 tsp ginger/garlic paste crushed
  • tbsp root ginger fresh finely chopped
  • small chilli green seeded chopped
  • 1000 ready young leaf spinach washed
  • 0.5 tsp turmeric 

Equipment

  • frying pan
  • slotted spoon

Directions

  1. Heat 2 tbsp of the oil in your largest pan, sprinkle in the cumin seeds and let them crackle for a few seconds.
  2. Add the chopped onion and the mushrooms and cook for 10 minutes, stirring frequently, until the onion has softened and is starting to turn golden.
  3. Sprinkle in the garam masala, add the garlic, ginger and chilli and stir to mix, then throw in a bag of spinach. Cover and cook for just a minute or two until the spinach has wilted and there is room in the pan for another. Repeat until all the spinach has wilted, then season with salt.
  4. Remove with a slotted spoon to a warm serving dish and keep warm.
  5. Fry the onion slices slowly with the turmeric in the remaining oil until the onion is golden brown.
  6. Serve the spinach hot, sprinkled with the onions.

Nutrition Facts

Calories129kcal
Protein17.46%
Fat48.54%
Carbs34%

Properties

Glycemic Index
19
Glycemic Load
1.58
Inflammation Score
-10
Nutrition Score
32.909565437099%

Flavonoids

Luteolin
1.24mg
Isorhamnetin
1.84mg
Kaempferol
10.87mg
Myricetin
0.6mg
Quercetin
14.06mg

Nutrients percent of daily need

Calories:129.32kcal
6.47%
Fat:7.82g
12.02%
Saturated Fat:0.83g
5.17%
Carbohydrates:12.32g
4.11%
Net Carbohydrates:7.42g
2.7%
Sugar:3.25g
3.61%
Cholesterol:0mg
0%
Sodium:161.28mg
7.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.32g
12.65%
Vitamin K:805.56µg
767.2%
Vitamin A:15631.31IU
312.63%
Folate:340.94µg
85.24%
Manganese:1.63mg
81.41%
Vitamin C:50.64mg
61.38%
Vitamin E:6.29mg
41.9%
Magnesium:140.64mg
35.16%
Potassium:1183.74mg
33.82%
Vitamin B2:0.53mg
31.22%
Iron:4.96mg
27.57%
Copper:0.45mg
22.26%
Vitamin B6:0.42mg
21.18%
Fiber:4.9g
19.62%
Calcium:183.51mg
18.35%
Selenium:12.74µg
18.2%
Phosphorus:144.42mg
14.44%
Vitamin B3:2.86mg
14.3%
Vitamin B1:0.19mg
12.57%
Zinc:1.43mg
9.51%
Vitamin B5:0.78mg
7.82%