Garlic Water Spinach

Name: Garlic Water Spinach
Cook time: 8 min
Total time: 8 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#iron

#folate

#under_15

#vegetarian

A summer favourite — water spinach quick-fried with garlic, bright green and crisp; iron and folate in minutes.

MumEat recipe

✨

Nutritional Highlights

🍊

60%

DAILY RDI

Vitamin C

50.7mg

🌿

40%

DAILY RDI

Folate

240.3µg

🦴

20%

DAILY RDI

Calcium

201.9mg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Garlic water spinach is a frequent summer green in pregnancy.

🔬 Modern Science

Water spinach has iron, folate and calcium; quick-frying limits nutrient loss — blanch or high-heat fry to reduce oxalate.

⚠️Moderate evidence

🍳

Instructions

3 steps

Wash and cut, separating stems and leaves.

Sauté garlic, add stems first.

Add leaves, quick-fry, season with salt.

💡大火快炒防出水变黑。

🌿

Full Nutrition Breakdown

🍊Vitamin C

60%(50.7mg)

💪Protein

7%(4.9g)

🌿Folate

40%(240.3µg)

Calcium

20%(201.9mg)

Iron

17%(4.7mg)

Zinc

8%(0.9mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国居民膳食指南2022》孕期部分.

深绿叶菜是叶酸与铁的良好来源。

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