Spinach is a leafy green vegetable that is packed with nutrients. The leaves are usually the part that is eaten, either raw in salads or cooked by steaming or sautéing. But what about the stalks? Can you eat those too?
The Nutritional Value of Spinach Stalks
The stalks or stems of spinach contain many of the same nutrients that the leaves do. This includes:
- Vitamin K – Spinach stems are high in vitamin K which is important for blood clotting.
- Vitamin A – Spinach stems contain beta carotene which is converted to vitamin A in the body.
- Folate – The stems provide folate, a B vitamin that helps make DNA and is crucial for cell growth.
- Iron – Spinach stems contain non-heme iron. This is an important mineral that carries oxygen in the blood.
- Vitamin C – Vitamin C is an antioxidant in spinach stems that supports immune health.
- Fiber – The stalks have fiber that aids digestion and makes you feel full.
So while spinach stems may not have quite as many nutrients per gram as the leaves, they still pack a powerful nutritional punch. Eating the stems along with the leaves provides more nutrition overall.
The Texture of Spinach Stems
In addition to nutrition, the texture of the stems is another consideration. Spinach leaves are tender and easy to eat raw or cooked briefly. The stems are thicker and take a bit more cooking to become palatable.
When spinach is younger and small, the stems are thin and tender. At this stage, the stems can be eaten raw in spinach salads or smoothies without noticing a difference in texture from the leaves.
Mature spinach with larger leaves has thicker, woodier stems. Eating these raw would be unpleasant. However, cooking them makes the fiber softer. Sautéing, steaming, or boiling spinach with the stems works well. The stems become perfectly edible when prepared this way.
Preparing and Cooking Spinach Stems
To prepare spinach stems for cooking:
- Rinse stems well along with leaves to remove any grit.
- Chop off the very bottom of the stems right near the root.
- Pull down the stringy fibers on the outside of the stalks if they seem tough.
- Cut stems crosswise into smaller pieces if they are thick.
To cook spinach stems:
- Sauté: Heat olive oil in a pan over medium heat. Add garlic and onions if desired. Add chopped spinach stems and leaves. Sauté 3-5 minutes until wilted and heated through.
- Steam: Place stems and leaves in a steamer basket. Steam over boiling water 5-7 minutes until tender.
- Boil: Bring water to a boil in a pot. Drop in chopped stems and leaves. Cook uncovered 3-5 minutes until tender.
- Stir fry: Heat oil in wok or skillet over high heat. Add garlic, ginger, or other aromatics. Stir fry stems and leaves just until wilted, about 2 minutes.
Cooking neutralizes the oxalic acid in spinach that can interfere with nutrient absorption. Stems and leaves can be eaten together cooked.
Using Spinach Stems in Soup Stock
Instead of cooking spinach stems as a side dish, another idea is to use them when making vegetable or chicken stock. Add discarded stems to the pot when simmering stock to impart more nutrition.
The stems contribute vegetable flavors to homemade stock. And simmering the stems in liquid will break them down so you extract nutrients like vitamin K, magnesium, and iron into the broth.
Should Raw Spinach Stems Be Avoided?
Some sources advise against eating raw spinach stems because of oxalic acid. Oxalic acid can bind to calcium and some other minerals, preventing absorption. Cooking helps reduce oxalates.
However, moderate oxalate intake from spinach stems is not a concern for most people. Unless you have a health condition like kidney stones or gout that requires restricting oxalates, eating some raw spinach stems is fine.
Tips for Using Spinach Stems
Here are some tips for incorporating spinach stems into your meals:
- When making a spinach salad, include tender young stems for added nutrition.
- For smoothies, use baby spinach with thin stems that blend easily.
- Chop and sauté mature spinach stems well when cooking to soften.
- Mix chopped stems into soups, stews, pasta sauce, frittatas or quiche.
- Roast chopped spinach stems tossed in olive oil at 400°F for 15 minutes.
- Blanch stems briefly then freeze to add to future soups or stocks.
Nutrition Information
Here is how spinach stems and leaves compare nutritionally in a 1 cup cooked serving:
| Nutrient | Spinach Stems | Spinach Leaves |
|---|---|---|
| Calories | 41 | 41 |
| Protein | 5 g | 5 g |
| Fiber | 4 g | 4 g |
| Vitamin A | 56% DV | 56% DV |
| Vitamin C | 17% DV | 17% DV |
| Vitamin K | 818% DV | 1021% DV |
| Folate | 58% DV | 58% DV |
| Iron | 18% DV | 18% DV |
| Magnesium | 22% DV | 22% DV |
As shown, spinach stems and leaves have a very similar nutrient profile when cooked. The stems contribute valuable vitamins, minerals, and fiber. So it makes sense nutritionally to eat the stems along with the spinach leaves.
Can You Eat Spinach Stems Raw?
While cooking is recommended for mature spinach stems, tender young stems can certainly be eaten raw. Small, thin spinach stems easily blend into raw salads, smoothies, and slaws.
The texture of the tender inner stems is not noticeably different from the leaves. The outer fibers can be peeled off if they seem stringy.
So for baby spinach with small stems, there is no need to remove the stems for raw preparations. The nutritional value and texture are comparable to the leaves.
Should You Juice Spinach Stems?
Spinach stems can be juiced along with spinach leaves and other fruits and vegetables. When juicing, the fibrous parts of the stems are removed, leaving just the liquid nutrients.
Juicing spinach stems maximizes the extraction of beneficial vitamins, minerals, and antioxidants. Stems contain lots of vitamin K, vitamin C, iron, and folate.
For the best vegetable juice, use young tender spinach stems. But even thicker mature stems can work if you cut them up first. Drink spinach stem juice for the nutritious boost.
Can You Freeze Spinach Stems?
It is possible to freeze spinach stems for later use. Here are some tips for freezing stems:
- Cut off very thick woody bottom parts of mature stems.
- Chop stems into smaller pieces to make them easier to cook when frozen.
- Blanch stems and leaves in boiling water for 1 minute, then shock in ice water to stop cooking.
- Drain well and pack tightly into freezer bags or containers.
- Remove air and seal bags. Freeze for up to 8 months.
Frozen spinach stems retain most of their nutrient value. They can be cooked from frozen or added to soups and stews. Frozen spinach stems help reduce food waste.
Pickled Spinach Stems
Pickling tenderizes and adds flavor to spinach stems. Try this pickled spinach stem recipe:
Ingredients:
- 1 cup spinach stems, trimmed
- 1 cup distilled white vinegar
- 1 cup water
- 2 tablespoons sugar
- 1 teaspoon salt
Instructions:
- Trim woody ends off spinach stems and chop into 1-inch pieces.
- Bring vinegar, water, sugar and salt to a boil in a small pot.
- Place chopped stems into a sterilized jar. Pour hot brine over top.
- Allow to cool fully then refrigerate for at least 2 days before using.
- Pickled spinach stems last 2-3 weeks refrigerated.
Use pickled spinach stems as a tangy addition to salads, grain bowls, sandwiches, or charcuterie boards. The stems become tender with a pleasantly sour taste.
Conclusion
Instead of discarding spinach stems, eat them! The stems provide fiber, vitamins, minerals, and antioxidants just like the leaves. Enjoy stems in cooked dishes, raw when young and tender, juiced, or pickled.
Sauteing, steaming, or boiling mature spinach stems makes them perfectly edible. Mix the stems in with the leaves when cooking spinach. Eat your spinach stems to reduce food waste and get extra nutrition!
