I never enjoyed spinach growing but later I realized it wasn’t the vegetable itself, it was how it was prepared. Over time, I’ve discovered ways to make spinach both delicious and nourishing, and this recipe has become my favorite way to enjoy it.
Whenever possible, I recommend buying organic spinach, since it’s a part of the Dirty Dozen list. Spinach is also naturally high in oxalates, which are considered anti nutrients because they can reduce mineral absorption. The good news is that blanching or pairing spinach with dairy like cheese or yogurt can help balance out those effects and make nutrients more available.
This recipe is simple, quick, and designed to let your body absorb the most benefits from spinach. One extra note about sesame seeds. They contain phytic acid, another compound that can interfere with absorption. To get the best out of them, soak them overnight and sprout the seeds if possible, then toast them before use for maximum flavor.
My Approach
Spinach is one of the most nutritious greens, but it’s also on the Dirty Dozens list, meaning it often contains higher pesticide residues compared to other produce. Because of that, it’s best to buy organic spinach whenever possible.
Spinach also contains oxalates, natural compounds that can bind to calcium and reduce it’s absorption. For most people, this is not a concern, especially when spinach is enjoyed as part of a balanced diet. However, if you are prone to kidney stones or watching your oxalate intake, it’s better to blanch spinach, like in this Korean salad, to help reduce oxalate levels.
Another simple tip is to pair spinach with dairy, such as yogurt or cheese, since calcium binds with oxalates in the digestive tract and helps reduce absorption. While this particular salad doesn’t include dairy, enjoying it alongside a yogurt based dish or a glass of milk is a smart and tasty balance.
Sprouting sesame seeds helps reduce phytic acid, a natural compound that can block the absorption of minerals like calcium, iron and zinc. You can sprout sesame seeds at home by soaking them in water for about 12 hours, then rinsing and draining them a few times over the next day until tiny sprouts appear. Lightly toasting sprouted seeds before using them gives a nutty aroma and an extra nutrition boost.
Korean Spinach Salad (Sigeumchi Namul) – Easy & Healthy Side Dish
Description
This Korean inspired side dish is made with fresh spinach and sesame seeds. Lightly seasoned, yet full of flavor this easy recipe comes together in minutes and adds a fresh, nutty touch to any meal. It's a staple banchan you will often find at Korean restaurants and one you can easily make at home.
What you will need
Instructions
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Boil Water and Prepare Spinach
Wash and drain spinach. Bring 6 cups of water to a rolling boil in a large pot. Add the salt to help keep the spinach bright green.
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Add spinach
Gently place the spinach into the boiling water. Blanch for 30 to 40 seconds, just until the leaves wilt and turn vibrant green.
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Drain & Cool
Quickly transfer the spinach to a bowl of ice water to stop the cooking the preserve the color. Chop roughly.
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Squeeze Excess Water and chop
Drain the spinach well and gently squeeze out the excess water with your hands. Place the spinach on a cutting board and chop into bite sized pieces.
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Grind the Sesame Seeds
In a mortar and pestle, add the toasted sesame seeds. Lightly grind them until they break into coarse pieces, releasing their nutty aroma.
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Season and Mix
Transfer the spinach to a mixing bowl. Add the ground sesame seeds and drizzle in the sesame oil. Gently toss everything together until the spinach is evenly coated.
Note
Do not overcook the spinach. Spinach cooks very quickly. Blanch just until wilted and bright green to keep the texture tender and the color vibrant.
Squeeze Out Excess Water. Thoroughly squeeze the spinach before seasoning. Too much moisture will dilute the flavors and make the dish watery.
