No la hiervas más: el método correcto para cocinar la espinaca y mantener todos sus nutrientes
Spinach appears in dishes worldwide and is valued for its versatility and nutrient content. Boiling it in water can reduce those benefits by causing some nutrients to leach out. Cooking spinach differently changes how much of its nutrients are retained and can affect taste.
Spinach: a nutritional powerhouse
Spinach is versatile and contains vitamins and minerals that contribute to a balanced diet. Boiling causes it to lose a notable proportion of those nutrients, especially water-soluble vitamins such as vitamin C and certain B-group vitamins, which dissolve into the cooking water.
To retain more nutrients, choose cooking methods that limit water contact and cooking time.
Best ways to cook it: steaming and sautéing
Steaming and quick sautéing are the preferred methods for preserving spinach’s nutrients.
- Steaming requires little equipment (a steamer or a colander over a pot with a little water will do). Steam the leaves for 2 to 3 minutes so they remain bright and only slightly wilted, then remove them immediately to stop further cooking.
- Sautéing means heating a frying pan with a drizzle of olive oil and cooking the raw spinach over medium heat for about 2 to 4 minutes. This keeps cooking time short and minimises the amount of water touching the leaves, which helps preserve nutrients.
Why avoid boiling?
Boiling is not unsafe, but prolonged exposure to heat and large amounts of water causes certain antioxidants and vitamins to break down or leach into the water. If the cooking water is discarded, a significant portion of those vitamins is lost. In terms of nutrient retention, boiling is less effective than steaming or sautéing.
Make the most of your spinach
Avoid overcooking — the less time under heat, the better for nutrient retention. Use only a small amount of water, and eat spinach soon after cooking to obtain the most benefit. Adding ingredients such as garlic or lemon can improve flavour and complement the nutritional qualities.
If you boil spinach, you can reuse the cooking water in soups or broths so the vitamins that dissolved into it are not wasted.
Spinach remains a nutritious vegetable; how you cook it affects how many nutrients you keep and how it tastes. A simple change in preparation can increase retained nutrients and improve flavour.