
Malabar Spinach
Malabar spinach, also known as vine spinach or Ceylon spinach, is a leafy green vegetable prized for its mild, slightly peppery flavor and succulent, mucilaginous texture. Unlike true spinach, it thrives in warm weather. Its thick, fleshy leaves and vibrant green stems add a refreshing element to salads, stir-fries, and soups. If you're looking for a heat-tolerant alternative to traditional spinach with a unique texture and subtle flavor, Malabar spinach is an excellent choice. It's a nutritional powerhouse, packed with vitamins and minerals, making it a healthy and delicious addition to your cooking.
Common Uses
- Use Malabar spinach raw in salads for a refreshing, slightly peppery crunch. The young leaves are more tender and offer the best flavor when eaten fresh.- Add Malabar spinach to stir-fries for a boost of nutrients and a slightly thickened sauce. Its mucilaginous texture helps bind the ingredients together.- Incorporate Malabar spinach into soups and stews as a healthy and flavorful thickening agent. It wilts down nicely and adds a subtle earthy note.- Steam or sauté Malabar spinach as a simple side dish. Lightly season with salt, pepper, and a touch of garlic for a quick and nutritious meal.- Blend Malabar spinach into green smoothies for a nutritional boost without a strong, overpowering flavor. It adds a smooth texture and subtle sweetness.- Pickle Malabar spinach stems for a tangy and crunchy condiment. The pickling process preserves the stems and creates a unique flavor profile.
Nutrition (per serving)
Nutrition (per serving)
Calories
22.0kcal (1.1%)
Protein
2.2g (4.4%)
Carbs
4.3g (1.56%)
Sugars
1.4g (2.8%)
Healthy Fat
0.3g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
22.0kcal (1.1%)
Protein
2.2g (4.4%)
Carbs
4.3g (1.56%)
Sugars
1.4g (2.8%)
Healthy Fat
0.3g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in vitamins A and C, supporting immune function and healthy vision.
- Good source of iron, essential for energy production and preventing anemia.
- Contains antioxidants that help protect cells from damage and reduce inflammation.
- Low in calories and a good source of fiber, aiding in weight management and digestive health.
- Provides essential minerals like calcium and magnesium, important for bone health and nerve function.
Substitutes
Storage Tips
Malabar spinach is best used fresh. To store, wrap the leaves in a damp paper towel and place them in a plastic bag in the refrigerator. This will help maintain their moisture and freshness for up to 3-5 days. Avoid washing before storing, as excess moisture can promote spoilage. For longer storage, blanch the leaves briefly and freeze them in airtight containers or freezer bags.
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