If I share an affinity with any cartoon character, it would have to be Popeye. No, I am not a crook-eyed sailor with a scary voice and monster muscles. But boy, do I love spinach! And like Popeye, enjoy the magical benefits of this green leafy wonder. It is one of the best plant based sources of iron; loaded with antioxidants; and got slapped with the super “nutrient-rich” stick.

Being a vegetarian, I eat a lot of leafy greens, and spinach is my favourite. But, we all know that spinach loses some of its nutritional density when overcooked and canned (sorry Popeye), so I try to eat it raw wherever possible. Baby spinach is my favorite variety, cause it is so easy to wash and prepare, and is perfect for salads. It also contains less oxalic acid than other spinach varieties, which is good news for those of you with sensitivities. There is also the taste and aesthetic considerations. The baby leaves have a delicious sweetness that blend so beautifully with a myriad of juicy fresh toppings; and the vibrant green leaves give any salad a burst of colour. Spinach is a plant that is particularly susceptible to holding pesticide residue, so try to source organic wherever possible.

There are tons of delicious spinach salad recipes out there. But this red kidney bean salad holds a special place in my heart. We have been eating this salad in my family for years. My mum belongs to a charity organization made of ex Qantas flight attendants called “Wings Away”. One of their most successful fundraising efforts was a Wings Away Cookbook that was published back in the 80’s. My auntie contributed this salad to the book, and we have all been sucking in the spinach with gratitude ever since.

The original recipe contained fried bacon pieces. I substituted this for kidney beans, which is a fantastic alternative for vegetarians. You still get the protein, and also the splash of red colour. For me, the mark of a good vegetarian spinach salad is one where there is a great mix of flavours and colours; a good dose of nutrients; and you are able to grab a perfect bite with every lift of the fork. This spinach and red kidney bean salad is gluten free, dairy free, nut free, soy free, and checks all the boxes for me. It is packed with protein and iron; is easy on the eyes; and can be prepared in a jiffy!

Popeye would be proud.

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Spinach and Red Kidney Bean Salad

Super Spinach Salad

  • 2 large bunches of organic baby spinach, washed and dried
  • 8 hard boiled organic eggs chopped finely
  • 1 tin of organic red kidney beans drained and rinsed thoroughly
  1. Put the spinach in your salad bowl and arrange the kidney beans in a large mound. Make a smaller mound of chopped egg on top, and sit aside until ready to dress.

Dressing:

  • ½ cup cold pressed extra virgin olive oil
  • ½ cup white vinegar
  • 1 tsp Hot English mustard
  • 4 cloves of fresh garlic minced.
  • 1 tsp Celtic sea salt
  • cracked pepper to taste
  1. Place all of the ingredients in the blender (I like to use a Vitamix) and pulse until well combined. (Alternatively you can put in a glass jar and shake vigorously.)
  2. Pour the dressing over right before serving, and toss gradually, being careful not to saturate. Less is more with this dressing, as it can be very rich. I always have dressing left over. If you are taking this salad to an event, take the dressing in a jar, and toss just before serving. As they say in the salad kingdom – dress and devour!

Tips!

select fresh spinach popeye would be proud of

The best tasting spinach has vibrant bright green leaves with crisp stems. This spinach also has the highest nutritional value. Purchase organic wherever possible. Avoid wilted leaves that have yellow discolouring, bruising, or a slimy coating. This spinach has passed its prime and should not be consumed.

SO SImple…So yummy! Thanks for this. I must try more recipes. They all look so easy.

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very tasty indeed. Thanks for posting this recipe

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