Mediterranean Diet Stir-Fried Water Spinach
Elevate your greens with this vibrant Mediterranean Diet Stir-Fried Water Spinach recipe, a masterpiece of simplicity and bold flavors. Featuring tender water spinach, also known as ong choy or kangkong, this nutrient-packed dish is stir-fried in heart-healthy extra virgin olive oil and infused with the aromatics of fragrant garlic. A zesty drizzle of fresh lemon juice adds brightness, while a sprinkle of sea salt, black pepper, and optional red chili flakes delivers a balanced kick. With minimal prep and a quick cooking time of under 10 minutes, this recipe is perfect as a nutritious side dish or light main course. Embrace the Mediterranean lifestyle with this healthy, flavorful, and easy-to-make vegan recipe that’s sure to delight your palate!
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Recipe Information
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)
Instructions
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.
Heat the extra virgin olive oil in a large non-stick skillet or wok over medium heat.
Once the oil is warm, add the minced garlic and sauté for 30 seconds to 1 minute, until fragrant but not browned.
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.
Season the dish with sea salt, black pepper, and optional red chili flakes, adjusting to taste. Stir well to combine.
Drizzle fresh lemon juice over the stir-fried water spinach and give it a final toss.
Remove from heat and transfer to a serving dish. Serve immediately as a side dish or a light main course.
Nutrition Facts
Calories |
354 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.1 g | 37% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1489 mg | 65% | |
| Total Carbohydrate | 20.0 g | 7% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 2.4 g | ||
| Protein | 13.7 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 404 mg | 31% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 1621 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
