Spinach Broccoli Skillet Recipe

It was a Tuesday evening, and like many busy weeknights, the question of “What’s for dinner?” hung heavy in the air. We were aiming for something healthy, quick, and preferably something that would get a thumbs up from everyone around the table – including my notoriously veggie-skeptic teenager. That’s when I stumbled upon the Spinach Broccoli Skillet recipe from Refresh My Health. The name itself sounded promising – simple, wholesome, and inviting. Intrigued by the vibrant green hues in the image and the promise of a vegan and nutrient-packed meal, I decided to give it a try. Let me tell you, this recipe was a revelation. Not only was it incredibly easy to throw together in a single pan, minimizing cleanup which is always a win in my book, but the flavors were surprisingly robust and satisfying. The broccoli and spinach, often relegated to side dish status, took center stage, becoming the stars of a dish that was both hearty and light. Even my teenager, after a bit of initial skepticism (broccoli, you know!), ended up asking for seconds. The freshness of the vegetables, combined with the subtle seasonings, created a dish that felt both nourishing and delicious. It’s become a regular in our rotation now, a testament to its simplicity, health benefits, and most importantly, its crowd-pleasing taste. If you’re looking for a quick, healthy, and utterly delicious vegan meal, look no further than this Spinach Broccoli Skillet – it’s a game-changer.

Ingredients

The beauty of the Spinach Broccoli Skillet lies not just in its simplicity of preparation but also in the wholesome ingredients that form its foundation. Each component is carefully selected to contribute to both the nutritional profile and the overall flavor harmony of the dish. Let’s delve deeper into each ingredient, understanding its role and potential variations.

• Fresh Broccoli Florets: Broccoli is the undisputed star of this skillet, providing both texture and a wealth of health benefits. For this recipe, fresh broccoli florets are highly recommended for their crispness and vibrant flavor. When selecting broccoli, look for firm, tightly closed florets with a deep green color. Avoid broccoli that has started to yellow or has open, flowering heads, as this indicates it is past its prime and may have a bitter taste. Broccoli is a cruciferous vegetable, renowned for its high fiber content, vitamins C and K, and powerful antioxidants. These antioxidants, including sulforaphane, have been linked to various health benefits, including supporting cellular health and reducing inflammation. In terms of quantity, you’ll want about 4-5 cups of broccoli florets, which translates to roughly one large head of broccoli. If you are using pre-cut florets from the grocery store, ensure they are still fresh and haven’t started to dry out.
• Fresh Spinach: Spinach adds a leafy green goodness and a boost of nutrients to the skillet. Fresh spinach is preferred for its delicate texture and mild, slightly sweet flavor that complements the broccoli perfectly. When choosing spinach, look for vibrant green leaves that are crisp and unwilted. Avoid bunches with yellowing or slimy leaves, as these are signs of spoilage. Spinach is a nutritional powerhouse, packed with vitamins A, K, and iron, as well as antioxidants like lutein and zeaxanthin, which are beneficial for eye health. For this recipe, you’ll need approximately 5-6 cups of fresh spinach, which might seem like a lot but spinach wilts down significantly when cooked. Baby spinach is a great option as it is tender and pre-washed, saving you preparation time. If you only have mature spinach, be sure to remove any tough stems before using.
• Olive Oil: Olive oil serves as the cooking medium and adds a touch of healthy fat to the dish. Extra virgin olive oil is the best choice for its superior flavor and higher antioxidant content. It’s rich in monounsaturated fats, which are considered heart-healthy. Olive oil also helps to sauté the vegetables evenly and enhances their flavors. You’ll need about 2-3 tablespoons of olive oil for this recipe. If you prefer a lighter flavor or are watching your fat intake, you could use avocado oil or coconut oil as alternatives, although olive oil provides a classic Mediterranean touch that works wonderfully with the vegetables.
• Garlic: Garlic is the aromatic backbone of this skillet, adding a pungent and savory depth of flavor. Fresh garlic cloves are highly recommended for their intense aroma and taste. Pre-minced garlic from a jar can be used in a pinch, but fresh garlic offers a superior flavor profile. Garlic is also known for its health benefits, including immune-boosting properties and potential cardiovascular benefits. The recipe calls for 2-3 cloves of garlic, minced or finely chopped. Adjust the amount to your preference – if you love garlic, feel free to add an extra clove or two. For a milder garlic flavor, you can sauté the garlic whole and remove it before serving, allowing its flavor to infuse the oil without being overpowering.
• Vegetable Broth: Vegetable broth is used to add moisture and create a light sauce in the skillet. It helps to steam the vegetables slightly and prevents them from drying out. Using vegetable broth ensures the dish remains vegan and adds a subtle savory note. Low-sodium vegetable broth is preferable to control the salt content. You’ll need about ½ cup to ¾ cup of vegetable broth. If you don’t have vegetable broth on hand, you can use water with a bouillon cube or a splash of white wine for added flavor complexity. For a richer flavor, you can use homemade vegetable broth or a high-quality store-bought brand.
• Lemon Juice: Lemon juice brightens up the flavors of the skillet and adds a touch of acidity that balances the richness of the olive oil and the earthiness of the vegetables. Freshly squeezed lemon juice is always best for its vibrant and zesty flavor. Lemon juice also helps to prevent the spinach from becoming too dark and retains its bright green color. You’ll need about 1-2 tablespoons of fresh lemon juice. Lime juice can be used as a substitute if you prefer a slightly different flavor profile. The acidity of lemon juice also helps to enhance the absorption of iron from the spinach.
• Salt and Black Pepper: Salt and black pepper are essential seasonings that enhance the natural flavors of the vegetables. Sea salt or kosher salt are good choices for their clean taste. Freshly ground black pepper is preferred for its more aromatic and nuanced flavor compared to pre-ground pepper. Season to taste, starting with a pinch of salt and pepper and adjusting as needed. Remember that you can always add more seasoning, but you can’t take it away. Taste the skillet towards the end of cooking and adjust the salt and pepper levels to your liking. You might also consider adding a pinch of red pepper flakes for a touch of heat if you enjoy a little spice.
• Optional Additions: While the core ingredients are simple and delicious, you can customize the Spinach Broccoli Skillet with optional additions to enhance its flavor and texture even further. Consider adding:
  • Red Pepper Flakes: For a touch of heat.
  • Nutritional Yeast: For a cheesy, umami flavor (especially appealing for vegans).
  • Toasted Nuts or Seeds: Such as pine nuts, slivered almonds, or sunflower seeds, for added crunch and healthy fats.
  • Sun-dried Tomatoes: For a burst of sweet and tangy flavor.
  • Artichoke Hearts: For a Mediterranean twist.
  • White Beans or Chickpeas: For added protein and heartiness.
  • Fresh Herbs: Such as parsley, thyme, or oregano, for an extra layer of flavor.

By understanding the role of each ingredient and exploring potential variations, you can tailor this Spinach Broccoli Skillet to your personal preferences and dietary needs, making it a truly versatile and satisfying dish.

Instructions

Creating the Spinach Broccoli Skillet is a straightforward and quick process, perfect for busy weeknights or when you crave a healthy and delicious meal without spending hours in the kitchen. Follow these step-by-step instructions to bring this vibrant dish to life.

1. Prepare the Vegetables: Begin by thoroughly washing the broccoli and spinach. Cut the broccoli into bite-sized florets, ensuring they are roughly the same size for even cooking. If using mature spinach, remove any tough stems. Baby spinach can be used as is. Mince or finely chop the garlic cloves. Having all your ingredients prepped and ready to go will make the cooking process smoother and faster. This is called “mise en place” in culinary terms, and it’s a key to efficient cooking.
2. Sauté the Garlic: Place a large skillet or sauté pan over medium heat. Add the olive oil to the skillet and let it heat up for a moment until it shimmers. Add the minced garlic to the hot oil and sauté for about 30 seconds to 1 minute, or until fragrant. Be careful not to burn the garlic, as it can become bitter. Stir constantly and keep an eye on it. The aroma of sautéing garlic is a wonderful indication that you’re on the right track. This step is crucial for infusing the oil with garlic flavor, which will then permeate the entire dish.
3. Add the Broccoli: Add the broccoli florets to the skillet with the sautéed garlic. Stir well to coat the broccoli with the garlic-infused oil. Sauté the broccoli for about 5-7 minutes, stirring occasionally, until it starts to turn bright green and slightly tender-crisp. Sautéing the broccoli first ensures that it cooks through properly and retains a pleasant texture. If you prefer your broccoli more tender, you can sauté it for a few minutes longer. The goal is to get it slightly softened but still with a bit of bite.
4. Add Vegetable Broth and Steam: Pour in the vegetable broth to the skillet. Cover the skillet with a lid and reduce the heat to medium-low. Let the broccoli steam in the broth for about 5-7 minutes, or until it is tender-crisp but still retains some firmness. Steaming the broccoli in broth helps it cook evenly and adds moisture to the dish, preventing it from becoming dry. The broth also infuses the broccoli with subtle savory flavors. Check the broccoli for tenderness by piercing a floret with a fork – it should be easily pierced but not mushy.
5. Incorporate the Spinach: Remove the lid from the skillet. Add the fresh spinach to the skillet on top of the broccoli. Stir gently to incorporate the spinach into the skillet. The heat from the broccoli and the skillet will quickly wilt the spinach. Continue to stir until the spinach is completely wilted and bright green, which should only take a minute or two. Spinach cooks very quickly, so be careful not to overcook it, as it can become mushy. The vibrant green color of the wilted spinach is a visual cue that it’s perfectly cooked.
6. Season and Finish: Season the Spinach Broccoli Skillet with salt and black pepper to taste. Stir well to ensure the seasonings are evenly distributed. Squeeze fresh lemon juice over the skillet and stir again. The lemon juice adds a bright and refreshing finish to the dish, balancing the flavors and enhancing the overall taste. Taste the skillet one last time and adjust the seasonings as needed. If you are using any optional additions like red pepper flakes, nutritional yeast, or toasted nuts, stir them in at this stage.
7. Serve Immediately: The Spinach Broccoli Skillet is best served immediately while it’s still warm and the vegetables are vibrant. Transfer the skillet contents to serving plates or bowls. Garnish with a lemon wedge or a sprinkle of fresh herbs if desired. Enjoy this healthy and flavorful vegan dish as a light lunch, a satisfying dinner side, or a complete meal on its own.

Following these instructions will guide you to create a delicious and nutritious Spinach Broccoli Skillet that’s both easy to make and bursting with fresh flavors. The key is to cook the vegetables just right – tender-crisp and vibrant – and to season it perfectly to your taste.

Nutrition Facts

The Spinach Broccoli Skillet is not only a delight to the taste buds but also a nutritional powerhouse, packed with vitamins, minerals, and fiber. This vegan dish is a fantastic way to incorporate more vegetables into your diet and enjoy a healthy and balanced meal. While exact nutritional values can vary based on specific ingredient quantities and brands, here’s an estimated overview of the nutrition facts per serving (based on a recipe serving 4 people):

• Serving Size: Approximately 1.5 – 2 cups
• Calories per Serving: Approximately 250-350 calories

Macronutrients (approximate values per serving):

• Protein: 8-12 grams
  • Broccoli and spinach contribute to the protein content, although it’s not a high-protein dish. It provides a moderate amount of plant-based protein.
• Fat: 15-20 grams
  • Primarily from the olive oil, which is a source of healthy monounsaturated fats. The fat content can be adjusted slightly by controlling the amount of olive oil used.
• Carbohydrates: 20-30 grams
  • Mainly from the vegetables, providing complex carbohydrates and dietary fiber.
• Fiber: 8-10 grams
  • Broccoli and spinach are excellent sources of dietary fiber, which is beneficial for digestive health, helps regulate blood sugar levels, and promotes satiety.

Micronutrients (significant vitamins and minerals per serving):

• Vitamin K: Extremely high
  • Spinach and broccoli are exceptionally rich in Vitamin K, which is crucial for blood clotting and bone health.
• Vitamin C: Very high
  • Broccoli and spinach are excellent sources of Vitamin C, a powerful antioxidant that supports immune function and collagen production.
• Vitamin A: High
  • Spinach is a good source of Vitamin A (in the form of beta-carotene), important for vision, immune function, and skin health.
• Folate (Vitamin B9): Good source
  • Broccoli and spinach contribute to folate intake, essential for cell growth and development, particularly important during pregnancy.
• Potassium: Good source
  • Broccoli and spinach provide potassium, an electrolyte important for maintaining healthy blood pressure and muscle function.
• Iron: Moderate source
  • Spinach is a source of non-heme iron. Consuming it with lemon juice (Vitamin C) enhances iron absorption.
• Calcium: Moderate source
  • Broccoli and spinach contribute to calcium intake, important for bone health.
• Antioxidants: Rich in antioxidants
  • Broccoli and spinach are packed with various antioxidants, including sulforaphane (in broccoli), lutein and zeaxanthin (in spinach), which help protect cells from damage and have anti-inflammatory properties.

Health Benefits:

• High in Fiber: Promotes digestive health and satiety.
• Rich in Vitamins and Minerals: Provides essential nutrients for overall health and well-being.
• Low in Saturated Fat and Cholesterol-Free: Heart-healthy and suitable for vegan and vegetarian diets.
• Good Source of Antioxidants: Helps protect against cellular damage and supports overall health.
• Relatively Low in Calories: A healthy and satisfying meal option for weight management.

Note: These nutrition facts are estimates and can vary. For precise nutritional information, you can use online nutrition calculators and input the specific ingredients and quantities you use in the recipe. However, the Spinach Broccoli Skillet is undeniably a nutrient-dense dish that contributes significantly to a healthy and balanced diet.

Preparation Time

One of the greatest advantages of the Spinach Broccoli Skillet is its quick preparation time, making it an ideal choice for busy individuals and families. From start to finish, you can have this healthy and delicious meal on the table in a remarkably short amount of time.

• Prep Time: 10-15 minutes
  • This includes washing and chopping the broccoli, washing the spinach, and mincing the garlic. Efficient knife skills can further reduce prep time. If you are using pre-cut broccoli florets and baby spinach, the prep time can be even shorter.
• Cook Time: 15-20 minutes
  • This includes sautéing the garlic, sautéing and steaming the broccoli, and wilting the spinach. The actual cooking time may vary slightly depending on the heat of your stove and the desired tenderness of the broccoli.
• Total Time: 25-35 minutes

Time Breakdown:

• Vegetable Preparation (10-15 minutes): Washing, chopping broccoli, washing spinach, mincing garlic.
• Sautéing Garlic (1-2 minutes): Quickly sautéing minced garlic in olive oil.
• Sautéing Broccoli (5-7 minutes): Sautéing broccoli florets until slightly tender-crisp.
• Steaming Broccoli (5-7 minutes): Steaming broccoli in vegetable broth until tender-crisp.
• Wilting Spinach (1-2 minutes): Adding and wilting spinach until just cooked.
• Seasoning and Finishing (1-2 minutes): Seasoning with salt, pepper, and lemon juice.

Tips to Speed Up Preparation:

• Use Pre-cut Broccoli Florets: Buying pre-cut florets from the grocery store saves time on chopping.
• Use Baby Spinach: Baby spinach is pre-washed and ready to use, eliminating the need for washing and stemming.
• Mince Garlic in Advance: If you frequently cook with garlic, you can mince a larger batch in advance and store it in the refrigerator.
• Organize Your Ingredients: Having all your ingredients prepped and measured out before you start cooking (mise en place) significantly streamlines the process.

The Spinach Broccoli Skillet is a testament to the fact that healthy and delicious meals don’t have to be time-consuming or complicated. In under 35 minutes, you can create a flavorful and nutrient-rich dish that’s perfect for a quick weeknight dinner or a healthy lunch. Its speed and simplicity make it a fantastic option for those who are short on time but still prioritize wholesome eating.

How to Serve

The Spinach Broccoli Skillet is a versatile dish that can be enjoyed in numerous ways, making it adaptable to various meals and preferences. Here are some serving suggestions to inspire you:

• As a Main Course (Light and Healthy):
  • Standalone Meal: Serve the skillet as is for a light and satisfying vegan meal, perfect for lunch or a lighter dinner. Its combination of vegetables and healthy fats provides a balanced and nourishing option.
  • With a Side Salad: Pair the skillet with a fresh green salad dressed with a light vinaigrette for added freshness and fiber.
  • Topped with Toasted Nuts/Seeds: Sprinkle toasted pine nuts, slivered almonds, or sunflower seeds over the skillet for added crunch, texture, and healthy fats.
• As a Side Dish (Versatile and Complementary):
  • Alongside Grains: Serve the skillet alongside cooked quinoa, brown rice, couscous, or farro for a more substantial and complete meal. The grains add complex carbohydrates and complement the vegetables beautifully.
  • With Legumes: Pair it with lentils, chickpeas, or white beans for added protein and fiber. This combination creates a hearty and plant-based meal.
  • With Grilled or Roasted Protein (for non-vegans): Serve the skillet as a vibrant and healthy side dish alongside grilled chicken, fish, tofu, or tempeh. It complements various protein sources and adds a generous serving of vegetables to the meal.
  • As a Filling for Wraps or Pitas: Spoon the Spinach Broccoli Skillet into whole-wheat wraps or pita bread for a quick and portable lunch or light dinner. Add hummus or tahini for extra flavor and moisture.
• Serving Variations for Added Flavor and Texture:
  • With a Lemon Wedge: Serve with lemon wedges for an extra squeeze of fresh lemon juice at the table, enhancing the brightness of the dish.
  • Sprinkled with Nutritional Yeast: For a cheesy, umami flavor, sprinkle nutritional yeast over the skillet before serving. This is particularly appealing for vegan diets.
  • Drizzled with Balsamic Glaze: A drizzle of balsamic glaze adds a touch of sweetness and tanginess that complements the savory vegetables.
  • Topped with Fresh Herbs: Garnish with freshly chopped parsley, chives, or dill for added freshness and visual appeal.
  • With a Dollop of Vegan Yogurt or Sour Cream: A dollop of vegan yogurt or sour cream (cashew-based or soy-based) adds creaminess and coolness to the dish.
• Temperature and Presentation:
  • Serve Warm: The Spinach Broccoli Skillet is best enjoyed warm, right after cooking, to appreciate the vibrant colors and textures of the vegetables.
  • Serving Dishes: Serve in shallow bowls or plates to showcase the skillet’s vibrant colors and textures.
  • Garnish: A simple garnish of lemon wedges or fresh herbs elevates the presentation and adds a final touch of freshness.

By exploring these serving suggestions, you can discover your favorite way to enjoy the Spinach Broccoli Skillet. Its versatility and deliciousness make it a welcome addition to any meal, whether as a light main course or a flavorful side dish.

Additional Tips

To ensure your Spinach Broccoli Skillet is a resounding success every time, here are five additional tips to keep in mind:

1. Don’t Overcook the Broccoli: The key to a perfect Spinach Broccoli Skillet is to cook the broccoli until it is tender-crisp, not mushy. Overcooked broccoli loses its texture and flavor. Sautéing and then steaming it for the recommended time will help achieve the ideal balance. Keep an eye on it and test for tenderness with a fork – it should be easily pierced but still have a slight bite.
2. Wilt the Spinach Just Right: Spinach cooks very quickly. Add it towards the end of the cooking process and stir just until it wilts and turns bright green. Overcooking spinach can make it mushy and lose its vibrant color. It should only take a minute or two for the spinach to wilt completely.
3. Adjust Seasoning to Taste: Seasoning is crucial for bringing out the flavors of the vegetables. Start with a pinch of salt and pepper, but don’t be afraid to adjust to your preference. Taste the skillet towards the end of cooking and add more salt, pepper, or lemon juice as needed. Consider adding a pinch of red pepper flakes for heat or nutritional yeast for a cheesy flavor.
4. Use Fresh, High-Quality Ingredients: The quality of your ingredients directly impacts the taste of the dish. Use fresh, vibrant broccoli and spinach. Extra virgin olive oil adds a superior flavor compared to other oils. Freshly squeezed lemon juice is significantly brighter and more flavorful than bottled lemon juice. Using high-quality ingredients will elevate the overall taste of the skillet.
5. Customize with Your Favorite Flavors: The Spinach Broccoli Skillet is a versatile base recipe that can be easily customized to your liking. Feel free to experiment with different seasonings, vegetables, and additions. Try adding different herbs like thyme or oregano, spices like cumin or paprika, or vegetables like bell peppers or mushrooms. Consider adding protein sources like chickpeas or white beans for a heartier meal. Don’t hesitate to make it your own and adapt it to your taste preferences.

By following these tips, you can consistently create a delicious and perfectly cooked Spinach Broccoli Skillet that’s both healthy and satisfying. These simple tweaks can make a big difference in the final outcome of the dish, ensuring it becomes a regular favorite in your kitchen.

FAQ Section

Here are five frequently asked questions about the Spinach Broccoli Skillet, along with their answers, to help you navigate any queries you might have:

Q1: Can I use frozen broccoli and spinach instead of fresh?

A: Yes, you can use frozen broccoli and spinach if fresh isn’t available. For frozen broccoli, you can add it directly to the skillet after sautéing the garlic. You may need to cook it slightly longer to ensure it’s heated through and tender. For frozen spinach, thaw it and squeeze out excess water before adding it to the skillet. While fresh vegetables offer the best texture and flavor, frozen vegetables are a convenient and nutritious alternative. Just be mindful of potential water content and adjust cooking times accordingly.

Q2: Can I add protein to make it a more substantial meal?

A: Absolutely! The Spinach Broccoli Skillet is a great base for adding protein. Vegan protein options include:
* Chickpeas or White Beans: Add a can of drained and rinsed chickpeas or white beans to the skillet along with the spinach for added protein and heartiness.
* Tofu or Tempeh: Sauté cubed tofu or tempeh separately until browned and add it to the skillet at the end.
* Lentils: Cooked lentils can be stirred into the skillet for a protein and fiber boost.

For non-vegan options, you can add:
* Grilled Chicken or Shrimp: Serve the skillet alongside grilled chicken or shrimp.
* Cooked Sausage: Add cooked and sliced sausage (chicken or Italian sausage works well) to the skillet.

Adding protein transforms the skillet into a more complete and satisfying meal.

Q3: How long does the Spinach Broccoli Skillet last in the refrigerator?

A: The Spinach Broccoli Skillet can be stored in an airtight container in the refrigerator for up to 3-4 days. The vegetables may soften slightly upon refrigeration, but the flavor will still be delicious. Reheat it gently in a skillet or microwave until heated through before serving. It’s a great dish for meal prepping and enjoying leftovers for lunch or another dinner.

Q4: Can I make this skillet ahead of time?

A: While the Spinach Broccoli Skillet is best enjoyed fresh, you can prepare some components ahead of time to save time during cooking. You can wash and chop the broccoli and mince the garlic in advance and store them separately in the refrigerator. However, it’s recommended to cook the skillet just before serving for the best texture and flavor of the vegetables. If making ahead, slightly undercook the broccoli as it will continue to cook when reheated.

Q5: Is this skillet spicy? Can I make it spicier or milder?

A: As written, the Spinach Broccoli Skillet is not spicy. It relies on the natural flavors of the vegetables, garlic, and lemon juice for its taste. To make it spicier, you can:
* Add Red Pepper Flakes: Include a pinch or more of red pepper flakes while sautéing the garlic or as a garnish.
* Use Chili Garlic Sauce: Stir in a teaspoon or two of chili garlic sauce for a spicy and garlicky kick.
* Add a Drizzle of Hot Sauce: Drizzle your favorite hot sauce over the skillet before serving.

To make it milder, simply omit any spicy additions and adjust the seasonings to your preference. You can focus on enhancing the natural flavors with herbs and lemon juice for a milder and equally delicious dish.

These FAQs address common questions and concerns about the Spinach Broccoli Skillet, ensuring you have all the information you need to confidently prepare and enjoy this healthy and flavorful vegan dish.

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