When preparing spinach, many cooks wonder if it’s necessary to remove the stems before cooking or eating the leaves. There are pros and cons to keeping or removing spinach stems, and the answer depends largely on personal preference.
Quick Answer
Removing spinach stems is optional. The stems are edible and contain nutrients, so leaving them on is fine. However, some people prefer to remove stems for texture or aesthetic reasons. Choose whether to keep or remove stems based on your cooking method and personal taste.
Do You Have to Remove the Stems?
It is not strictly necessary to remove spinach stems. The stems are entirely edible and contain beneficial nutrients like iron, calcium, and magnesium. Leaving stems on spinach leaves can minimize waste and prep time. Many recipes call for keeping whole spinach leaves and stems intact during cooking.
However, some people prefer removing spinach stems for texture, appearance, or taste reasons. The stems can be fibrous or crunchy compared to the tender leaves. Removing stems can yield a more delicate texture and refined appearance for dishes like salads. But for dishes where spinach is cooked down, like soups or sautés, the stems usually soften sufficiently during cooking.
Nutrition of Spinach Stems
Spinach stems provide nutritional value, so keeping them on preserves nutrients. According to USDA data, a 100 gram serving of raw spinach stems contains:
- Calories: 23
- Fat: 0.3g
- Carbs: 3.6g
- Fiber: 2.2g
- Protein: 2.2g
- Vitamin A: 56% DV
- Vitamin C: 53% DV
- Iron: 20% DV
- Calcium: 10% DV
Spinach stems contain a significant amount of dietary fiber, vitamin C, vitamin A, iron, and calcium. The nutrient profile is similar to that of the leafy greens. So keeping stems can increase the nutritional value of dishes containing spinach.
Textural Differences in Stems
The main textural difference between spinach stems and leaves is that the stems are firmer and crunchy while the leaves are tender. Chewing raw spinach stems can feel fibrous or stringy compared to the smooth, delicate leaves.
When spinach is cooked, however, the stems become softened. The fibers break down with heat over time, resulting in a more uniform, tender texture. Stems usually blend seamlessly into the leaves after being sautéed, stewed, or steamed.
If texture is a concern, the best approach depends on the cooking method:
- Raw spinach dishes: Remove stems for delicate texture
- Quick-cooked spinach: Keep or remove stems
- Long-cooked spinach: Keep stems, they’ll soften
Appearance and Presentation
Spinach stems can be left on for full, ruffled looking leaves. The intact leaves give a more rustic, natural appearance. This may be preferable in simple dishes or if you want to highlight that the spinach is less processed.
Removing stems provides a neater, tidier look. The trimmed leaves look more refined and dainty. Presentation is cleaner without the jagged edges of stems. This can be better for plated dishes where elegance or minimalism is desired.
Taste Differences
Spinach stems are similar or milder in flavor compared to the leaves. The stems are low in bitterness with a very faint spinach taste. Leaves have a deeper, earthier flavor. Slight bitter or vegetal notes come from the leaf compounds like oxalic acid.
For cooked spinach, the stems blend in well flavor-wise after cooking. But for raw preparations, some people find the stems too neutral and prefer to highlight the richer leaf flavors. As always, personal taste preferences should dictate whether you want the milder stems or bolder leaves.
How to Remove Spinach Stems
Removing spinach stems is quick and easy to do. Here are two methods:
Method 1: Pull Stems by Hand
- Hold the base of the spinach stem in one hand.
- Use your other hand to grasp the leafy portion.
- Gently pull in opposite directions to snap off stem.
- Repeat for remaining stems and leaves.
Method 2: Use a Knife
- Line up spinach leaves on a cutting board.
- Hold the tip of a knife at the base of the stems.
- In one motion, slice along the bottom of the leaves, cutting off the stems.
- Discard the separated stems.
The knife method is quicker for large bunches of spinach. But be careful not to cut too far up and lose extra leaves.
Can You Eat Raw Spinach Stems?
Yes, spinach stems are 100% edible even when raw. The stems contain fiber, vitamins, minerals, and antioxidants. While the texture is crunchier than the tender leaves, the stems are perfectly safe and nutritious to eat uncooked.
Many enjoy the mild flavor and added crunch of raw spinach stems in dishes like:
- Salads
- Smoothies
- Juices
- Sandwiches
- Wraps
If you dislike the texture, snap or cut off the stems before using raw spinach. But keeping stems provides extra nutrition and cuts down on waste.
Cooking Methods for Spinach Stems
Spinach stems and leaves can be cooked together for nearly any cooking method. The heat softens and melds the texture over time. Some cooking methods that integrate stems well include:
Sautéing
Quick-cooking spinach on the stovetop or in a skillet allows stems to soften while retaining texture. Sautéed spinach with stems takes 3-5 minutes.
Steaming
Steaming briefly, around 2-3 minutes, leaves spinach wilted while keeping some crunch.
Stewing & Braising
Slow braises and stews that simmer spinach for 30-60 minutes completely break down stems into a soft, unified texture.
Soups
Adding spinach to soups melds stems and leaves into a smooth texture after a simmer. Pureed soups also dissolve any remaining stem fibers.
Casseroles & Baked Dishes
Baking spinach mellows stems significantly. They blend with leaves after cooking through dishes like spanakopita or lasagna.
Summary: All moist heat cooking methods sufficiently soften spinach stems when cooked for a few minutes or more.
Should Stems Be Removed for Babies?
When introducing spinach to babies around 6 months old, it is commonly recommended to remove stems. The leafy parts of spinach are easier for babies to chew and swallow.
Pediatricians advise against giving whole spinach leaves and stems to babies under 1 year old due to the choking hazard. Stems should be removed along with any thick or fibrous parts of the leaves.
After age 1, most babies can manage tender, chopped spinach stems. But stems may still need removal for very young toddlers.
Storing Spinach with Stems
To maximize freshness, spinach is best stored with the stems on. The intact stems help protect the delicate leaves and slow down moisture loss and wilting.
To store fresh spinach:
- Leave elastic bands or ties around bundled spinach
- Keep stems attached to leaves
- Refrigerate in a perforated plastic bag
- Rinse just before using
Spinach stored this way in the refrigerator crisper drawer should last 3-5 days.
Using Leftover Stems
If you remove spinach stems, don’t let them go to waste! The fibers soften sufficiently when cooked further. Here are some ways to use leftover spinach stems:
- Sauté stems in olive oil or broth for fiber
- Purée into smooth soups and sauces
- Chop finely and add to quiches, frittatas, pasta dishes
- Dehydrate for spinach stem chips
- Pickle stems for a tangy crunch
- Juice stems and leaves together
Conclusion
Removing spinach stems is ultimately up to personal preference. The stems are edible and provide texture and nutrients. Keeping stems minimizes waste and prep work. But stems can be removed for a finer texture or appearance in delicate dishes like salads.
Cook spinach with stems on when possible to get the full nutritional benefit. But don’t hesitate to remove stems when desired, especially when serving to babies. Sautéing, steaming, stewing, and baking are all great options for cooked spinach with stems.
