Esparregado
B+

Esparregado

3.6

🇵🇹 Portuguese

Esparregado is a creamy, comforting Portuguese spinach side that pairs silky béchamel with garlicky wilted greens. Brightened with a splash of vinegar and a hint of nutmeg, this velvety dish makes a simple vegetable feel rich and indulgent — perfect alongside grilled fish, roasted meats, or crusty bread.

Effort

Light

Difficulty

Easy

Price

0,55€/ serving

budget
low calorie
quick
easy
vegetarian
low carb
low sugar
Fits your diet
7%

Kcal

3%

Protein

2%

Fiber

Method

1

Wash and roughly chop the Spinach. Pat or squeeze out excess moisture so the leaves aren't too wet when cooking.

2

Heat a tablespoon of Extra-Virgin Olive Oil in a large skillet over medium heat, add minced Garlic and cook until fragrant but not browned, about 30 seconds.

3

Add the Spinach in batches, turning until wilted and tender; transfer the wilted greens to a bowl and squeeze out any remaining liquid, then roughly chop if needed.

4

Return the pan to medium-low heat and add another tablespoon of Extra-Virgin Olive Oil. Sprinkle in the All-Purpose Flour and stir continuously for 1–2 minutes to cook the raw taste out of the flour and form a light roux.

5

Slowly whisk in the Milk a little at a time, scraping up any browned bits and smoothing out lumps, then simmer until the sauce thickens to a creamy consistency.

6

Stir the wilted Spinach back into the sauce and cook for a minute to meld flavors. Add a splash of White Wine Vinegar to brighten the dish, then season with Salt, freshly ground Black Pepper, and a pinch of grated Nutmeg.

7

Taste and adjust seasoning or consistency (add a splash more Milk if you prefer it looser). Serve the esparregado warm as a rich, flavorful side.

Nutrition Info

Per Serving

141 kcal

CARBS

7.5g

PROTEIN

3.3g

FAT

11g

SUGAR

2.8g

SATURATED FAT

1.8g

FIBER

0.7g

SODIUM

0.8g

Health Summary

B+
Excellent source of Micronutrients
Whole ingredients
Very filling
Good Fatty Acid Profile
Low in Sugar
Low in Sodium
Good source of Protective Compounds
Decent source of Protein

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Ingredients

For 4 servings

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