Savory Spinach, Mushroom, and Red Pepper Medley
Elevate your lunch or snack with this vibrant and nutritious Savory Spinach, Mushroom, and Red Pepper Medley. This delicious sauté combines the earthy flavors of fresh mushrooms and sweet red bell peppers with the nutrient-rich goodness of spinach, all brought together by a hint of aromatic marjoram. This dish is not only quick and easy to prepare but also a perfect way to add colorful vegetables to your diet. Whether enjoyed on its own or as a side dish, this medley is sure to please both your palate and your health-conscious cravings. Share it with friends or family for a delightful and healthful dining experience.
4
Servings
52.5
Calories
8
Ingredients
Ingredients
oil
2 teaspoons (for sautéing)
red onion
1 small (finely chopped)
garlic
3 cloves (minced)
red capsicum
1 large (cut into half-inch squares)
mushroom
1/2 lb (thinly sliced)
fresh spinach leaves
8 cups (packed)
salt
1/2 teaspoon (to taste)
marjoram
1/4 teaspoon (dried)
Instructions
1
Heat the oil in a non-stick Dutch oven or flame-proof casserole dish over medium heat.
2
Add the finely chopped red onion and minced garlic to the pan. Sauté, stirring frequently, until the onion becomes soft and translucent, which should take about 7 minutes.
3
Incorporate the red capsicum (bell pepper) and sliced mushrooms into the dish. Continue cooking for an additional 7 minutes, stirring frequently, until the vegetables are tender.
4
Add the packed fresh spinach leaves to the mixture and sprinkle with salt and marjoram. Gently fold the spinach into the vegetable medley.
5
Cover the pot and allow the spinach to wilt, stirring occasionally. This should take about 4 minutes.
6
Once the spinach is fully wilted, taste and adjust seasoning if needed before serving hot. Enjoy this delicious medley as a warm lunch or a healthy snack!
Nutrition Information
2.25g
Fat
6g
Carbs
1.75g
Protein
1.75g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Spinach, Mushroom, and Red Pepper Medley?
It is a vibrant and nutritious sautéed vegetable dish combining fresh mushrooms, sweet red bell peppers, and spinach seasoned with marjoram.
How many servings does this recipe yield?
This recipe makes 4 servings.
Is this recipe vegan-friendly?
Yes, this dish is vegan as it contains only plant-based ingredients like vegetables and oil.
Is the Savory Spinach and Mushroom medley gluten-free?
Yes, all ingredients used in this medley are naturally gluten-free.
How many calories are in one serving?
Each serving contains approximately 52.5 calories.
What are the primary ingredients needed?
The main ingredients are oil, red onion, garlic, red capsicum (bell pepper), mushrooms, fresh spinach leaves, salt, and dried marjoram.
How much spinach is required for this recipe?
You will need 8 packed cups of fresh spinach leaves.
What is red capsicum?
Red capsicum is another name for a red bell pepper.
How long does it take to cook the onions and garlic?
The onion and garlic should be sautéed for about 7 minutes until the onion is soft and translucent.
Why do I need to cover the pot after adding the spinach?
Covering the pot traps steam, which helps the spinach wilt evenly and quickly.
Can I substitute the marjoram with another herb?
Yes, if you do not have marjoram, you can use dried oregano or thyme as a substitute.
What kind of mushrooms should I use?
The recipe calls for 1/2 lb of thinly sliced mushrooms; white button or cremini mushrooms work perfectly.
How much fat is in this dish?
This dish contains 2.25g of fat per serving.
How much protein does this medley provide?
Each serving provides 1.75g of protein.
Is this dish suitable for a weight loss diet?
Yes, with only 52.5 calories and a high vegetable content, it is very diet-friendly.
What is the best way to cut the red capsicum?
The recipe suggests cutting the red capsicum into half-inch squares.
Can I use frozen spinach instead of fresh?
Fresh spinach is recommended for the best texture, but you could use thawed and well-drained frozen spinach if necessary.
How much fiber is in one serving?
There is 1.75g of fiber per serving.
What type of cookware is recommended?
A non-stick Dutch oven or a flame-proof casserole dish is recommended.
Is there any cholesterol in this recipe?
Based on the vegetable and oil ingredients, this recipe contains zero cholesterol.
How long should I cook the bell peppers and mushrooms?
They should be cooked for about 7 minutes until they are tender.
Can I serve this cold?
While it is intended to be served hot, it can also be enjoyed as a cold vegetable salad.
Is this recipe considered a main dish or a side dish?
It can be enjoyed as a light lunch, a healthy snack, or a side dish for a larger meal.
How many garlic cloves are used?
The recipe uses 3 cloves of minced garlic.
What should I do if the spinach isn't wilting?
Ensure the pot is covered and stir occasionally; the heat and steam will wilt it within about 4 minutes.
Can I use green onions instead of red onions?
Yes, but the flavor will be milder. Red onions provide a specific sweetness and color to this medley.
Is there any added sugar in this recipe?
No, this recipe contains no added sugars.
How many carbohydrates are in a serving?
Each serving contains 6g of carbohydrates.
What is the total number of ingredients?
There are 8 ingredients in total.
Can I add other vegetables to this medley?
Certainly! Zucchini or yellow squash would make great additions to this sauté.