Recipes · Iranian · Dips and Spreads
Borani Esfenaj (Persian Spinach and Yogurt Dip)
One serving has 243 kcal and 14 g protein, and at least a fifth of a woman's daily need of vitamin K (645%), vitamin A (89%), manganese (82%), folate (62%), riboflavin (48%) and vitamin C (47%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (242 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: dairy, nut
Ingredients
- 120 g Spinach, raw
- 100 g Yogurt, Greek
- 5 g Garlic, raw
- 8 g Butter, unsalted
- 0.8 g Salt
- 8 g Walnuts
- 0.3 g Mint, dried
Method
- Wilt the spinach in a pan with a splash of water until soft, about 4-5 minutes, then drain very well and chop finely.
- Melt the butter, cook the garlic briefly until fragrant, then stir in the spinach and cook for a couple more minutes; let cool.
- Mix the cooled spinach into the yogurt with the salt.
- Spread onto a plate and garnish with the walnuts and dried mint.
- Serve chilled or at room temperature, with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 243 kcal | 11% |
| Carbohydrates | 11.3 g | |
| Water | 196 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 14.1 g | 29% |
| Tryptophan | 0.07 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.24 g | |
| Leucine | 0.39 g | |
| Lysine | 0.26 g | |
| Methionine | 0.09 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.23 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.28 g | |
| Histidine | 0.12 g | |
| Fat | 17.2 g | |
| Monounsaturated | 4.7 g | |
| Polyunsaturated | 4.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.5 g | |
| Saturated | 7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 30.2 mg | |
| Calcium | 242 mg | 24% |
| Copper | 0.32 mg | 36% |
| Iron | 3.8 mg | 21% |
| Magnesium | 122 mg | 39% |
| Manganese | 1.5 mg | 82% |
| Phosphorus | 232 mg | 33% |
| Potassium | 874 mg | 19% |
| Selenium | 12.1 µg | 22% |
| Sodium | 443 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 1.2 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.5 mg | 10% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 248 µg | 62% |
| Cobalamin (vitamin B12) | 0.76 µg | 32% |
| Choline | 44.1 mg | 10% |
| Vitamin A | 621 µg | 89% |
| Vitamin C | 35.4 mg | 47% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 580 µg | 645% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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