Recipes · Greek · Pies
Spanakopita (Savory Spinach Pie)
One serving has 435 kcal and 17 g protein, and at least a fifth of a woman's daily need of vitamin K (656%), vitamin A (139%), riboflavin (85%), manganese (76%), folate (71%) and selenium (52%). Ready in 75 minutes.
- Preparation: 30 min
- Cooking: 45 min
- Makes: 1 serving (293 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 150 g Spinach, frozen
- 45 g Feta cheese
- 20 g Onions, raw
- 10 g Scallions, raw
- 3 g Dill, fresh
- 15 g Eggs, whole, raw
- 15 g Olive oil
- 35 g Phyllo dough
- 0.3 g Black pepper
Method
- Thaw the spinach and squeeze out as much liquid as possible with your hands or a clean towel.
- Gently soften the chopped onion and scallion in a little of the olive oil over medium heat for about 5 minutes; let cool slightly.
- Mix the squeezed spinach, softened onion, crumbled feta, dill, egg and pepper in a bowl (the feta usually makes extra salt unnecessary).
- Preheat the oven to 180 °C (350 °F). Brush a small baking dish with olive oil and layer in half the phyllo sheets, brushing each sheet lightly with more oil.
- Spread the spinach filling evenly, then layer the remaining phyllo on top, brushing each sheet with the last of the oil. Score the top into portions and tuck in the edges.
- Bake for 40-45 minutes until deep golden and crisp.
- Rest for 10 minutes before cutting along the scored lines and serving warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 435 kcal | 21% |
| Carbohydrates | 29.6 g | |
| Water | 212 mL | |
| Fiber | 5.8 g | 19% |
| Protein | 16.8 g | 35% |
| Tryptophan | 0.3 g | |
| Threonine | 0.78 g | |
| Isoleucine | 0.75 g | |
| Leucine | 1.3 g | |
| Lysine | 1.1 g | |
| Methionine | 0.35 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.86 g | |
| Tyrosine | 0.79 g | |
| Valine | 0.99 g | |
| Histidine | 0.36 g | |
| Fat | 29.1 g | |
| Monounsaturated | 14.7 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 9.1 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 95.8 mg | |
| Calcium | 447 mg | 45% |
| Copper | 0.3 mg | 33% |
| Iron | 5 mg | 28% |
| Magnesium | 134 mg | 43% |
| Manganese | 1.4 mg | 76% |
| Phosphorus | 293 mg | 42% |
| Potassium | 677 mg | 14% |
| Selenium | 28.7 µg | 52% |
| Sodium | 818 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.93 mg | 85% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.96 mg | 19% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 285 µg | 71% |
| Cobalamin (vitamin B12) | 0.89 µg | 37% |
| Choline | 88.4 mg | 21% |
| Vitamin A | 976 µg | 139% |
| Vitamin C | 14.2 mg | 19% |
| Vitamin D (D2 + D3) | 19.5 IU | 3% |
| Vitamin E | 6.8 mg | 46% |
| Vitamin K | 590 µg | 656% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.