Mediterranean Diet Stir-Fried Water Spinach
Bring a refreshing twist to your healthy eating routine with this Mediterranean Diet Stir-Fried Water Spinach, a quick and vibrant dish that’s as nutritious as it is flavorful. Packed with antioxidants and essential vitamins, tender water spinach (also known as ong choy or kangkong) is stir-fried to perfection in heart-healthy extra virgin olive oil, infused with the aroma of garlic, and brightened with a zesty splash of fresh lemon juice. A sprinkle of sea salt, black pepper, and optional red chili flakes adds the perfect balance of seasoning and spice. Ready in under 20 minutes, this light and versatile dish makes an excellent side or a satisfying plant-based main course. Whether you're following the Mediterranean diet or exploring new ways to enjoy leafy greens, this recipe is a simple, wholesome delight you’ll love adding to your table.
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Ingredients
- 500 grams water spinach (also known as ong choy or kangkong)
- 2 tablespoons extra virgin olive oil
- 3 pieces garlic cloves, minced
- 1 tablespoon fresh lemon juice
- 0.5 teaspoon sea salt
- 0.25 teaspoon freshly ground black pepper
- 0.25 teaspoon red chili flakes (optional)
Directions
Step 1
Thoroughly rinse the water spinach under running water to remove any dirt or grit. Trim the tough ends of the stems and cut the water spinach into 2-3 inch segments. Drain and set aside.
Step 2
Heat the extra virgin olive oil in a large non-stick skillet or wok over medium heat.
Step 3
Once the oil is warm, add the minced garlic and sauté for 30 seconds to 1 minute, until fragrant but not browned.
Step 4
Increase the heat to medium-high, then add the prepared water spinach to the skillet. Stir-fry for 4-5 minutes, using tongs or a spatula to continuously toss the water spinach to ensure even cooking.
Step 5
Season the dish with sea salt, black pepper, and optional red chili flakes, adjusting to taste. Stir well to combine.
Step 6
Drizzle fresh lemon juice over the stir-fried water spinach and give it a final toss.
Step 7
Remove from heat and transfer to a serving dish. Serve immediately as a side dish or a light main course.
Nutrition Facts
| Serving size | (557.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 354.3 |
| Total Fat 29.1g | 0% |
| Saturated Fat 4.3g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1489.3mg | 0% |
| Total Carbohydrate 20.0g | 0% |
| Dietary Fiber 11.1g | 0% |
| Total Sugars 2.4g | |
| Protein 13.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 404.0mg | 0% |
| Iron 8.8mg | 0% |
| Potassium 1621.2mg | 0% |
Source of Calories