new zealand spinach

New Zealand Spinach

New Zealand spinach, also known as Tetragonia tetragonioides, is a leafy green vegetable with a mild, slightly salty flavor and a tender, succulent texture. Unlike traditional spinach, it thrives in warmer climates, making it a great alternative during summer months. Its leaves are thick, fleshy, and triangular, with a vibrant green color. A versatile ingredient for salads, stir-fries, and cooked dishes, New Zealand spinach provides essential vitamins and minerals. Many people enjoy it steamed, sauteed, or added to soups and stews as a healthy and delicious addition to their diet. Often searched for as a heat-tolerant spinach alternative or a unique green leafy vegetable, it's worth adding to your grocery list.

Common Uses

  • Use New Zealand spinach as a spinach substitute in cooked dishes like quiche, lasagna, and omelets for a heat-tolerant and flavorful alternative. It wilts beautifully and adds a subtle salty note.
  • Add New Zealand spinach to stir-fries with garlic, ginger, and soy sauce for a quick and easy side dish or a base for protein. The leaves hold their shape well and provide a satisfying texture.
  • Blanch or steam New Zealand spinach until tender-crisp, then toss it with olive oil, lemon juice, and toasted nuts for a simple and healthy salad. The slightly salty flavor pairs well with citrus and herbs.
  • Incorporate chopped New Zealand spinach into soups and stews to increase their nutritional value and add a fresh, green element. It blends well with other vegetables and flavors.
  • Juice fresh New Zealand spinach along with other fruits and vegetables for a nutrient-rich and hydrating beverage. It provides a boost of vitamins and minerals.
  • Saute New Zealand spinach with butter or olive oil, minced garlic, and a pinch of red pepper flakes for a simple and flavorful side dish that complements a variety of meals.

Nutrition (per serving)

Calories

22.0kcal (1.1%)

Protein

2.3g (4.54%)

Carbs

4.1g (1.51%)

Sugars

0.7g (1.4%)

Healthy Fat

0.1g

Unhealthy Fat

0.0g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in vitamins A and C, supporting immune function and healthy vision.
  • Excellent source of antioxidants, helping to protect against cell damage and reduce inflammation.
  • Contains iron, crucial for energy production and preventing iron deficiency.
  • Good source of dietary fiber, promoting healthy digestion and gut health.
  • Low in calories and fat, making it a nutritious addition to a balanced diet.
  • Provides essential minerals like potassium, important for maintaining healthy blood pressure.

Substitutes

Storage Tips

New Zealand spinach is best stored unwashed in a plastic bag in the crisper drawer of your refrigerator. This helps maintain humidity and prevent wilting. Use within a few days for optimal freshness and flavor. You can also blanch and freeze New Zealand spinach for longer storage; this will help preserve its nutrients and texture. To freeze, wash the spinach, blanch it in boiling water for 2 minutes, then immediately transfer it to an ice bath to stop the cooking process. Drain well and squeeze out any excess water before freezing in airtight containers or freezer bags.

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