Recipes · Greek · Main Courses
Spanakorizo (Spinach Rice)
One serving has 496 kcal and 11 g protein, and at least a fifth of a woman's daily need of vitamin K (1087%), manganese (151%), folate (142%), vitamin A (137%), vitamin C (90%) and magnesium (62%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (496 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 200 g Spinach, raw
- 70 g Rice, white, medium-grain
- 40 g Onions, raw
- 20 g Olive oil
- 5 g Dill, fresh
- 10 g Lemon juice
- 150 g Water
- 1 g Salt
- 0.3 g Black pepper
Method
- Wash the spinach and roughly chop if the leaves are large.
- Heat the olive oil in a wide pot and soften the chopped onion over medium heat for about 5 minutes.
- Stir in the rice and cook for 1 minute, then add the water, salt and pepper and bring to a boil.
- Add the spinach in batches, stirring it down as it wilts, then reduce the heat, cover and simmer for 18-20 minutes until the rice is tender and most of the liquid is absorbed, stirring occasionally and adding a splash more water if it looks dry.
- Remove from the heat, stir in the dill and lemon juice, and let rest, covered, for 5 minutes.
- Serve warm on its own or with a wedge of lemon.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 496 kcal | 23% |
| Carbohydrates | 67.8 g | |
| Water | 391 mL | |
| Fiber | 6.3 g | 21% |
| Protein | 11 g | 23% |
| Tryptophan | 0.14 g | |
| Threonine | 0.42 g | |
| Isoleucine | 0.51 g | |
| Leucine | 0.85 g | |
| Lysine | 0.54 g | |
| Methionine | 0.22 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.52 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.62 g | |
| Histidine | 0.25 g | |
| Fat | 21.3 g | |
| Monounsaturated | 14.8 g | |
| Polyunsaturated | 2.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 231 mg | 23% |
| Copper | 0.38 mg | 42% |
| Iron | 9 mg | 50% |
| Magnesium | 192 mg | 62% |
| Manganese | 2.7 mg | 151% |
| Phosphorus | 190 mg | 27% |
| Potassium | 1,286 mg | 27% |
| Selenium | 12.8 µg | 23% |
| Sodium | 557 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.58 mg | 53% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 5.2 mg | 37% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 23% |
| Pyridoxine (vitamin B6) | 0.55 mg | 42% |
| Folate (vitamin B9) | 567 µg | 142% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 41.6 mg | 10% |
| Vitamin A | 957 µg | 137% |
| Vitamin C | 67.3 mg | 90% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 7 mg | 47% |
| Vitamin K | 978 µg | 1087% |
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: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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