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Spinach and Walnut Stir-Fry

Spinach and walnut stir-fry meal
This Spinach and Walnut Stir-Fry combines the earthy taste of spinach with the rich, nutty crunch of walnuts. It's quick, nutritious, and Blue Zone-inspired!
5.0 from 1 vote

Delight in the simple yet sophisticated flavors of this Spinach and Walnut Stir-Fry, a dish that brilliantly showcases the Blue Zone benefits and culinary versatility of its key ingredients. This recipe combines the earthy taste of spinach with the rich, nutty crunch of walnuts, all stir-fried to perfection. It’s a quick and nutritious meal, aligning seamlessly with the principles of a Blue Zone diet. Perfect for a light lunch or a side dish, this stir-fry is as easy to make as it is delicious. Keep reading to discover why this dish is a must-try for anyone looking to eat like a Blue Zone-er!

Why Is Spinach Healthy?

Spinach is a nutritional powerhouse because it is loaded with vitamins and minerals yet very low in calories. It’s an excellent source of vitamin K, vitamin A, vitamin C, and folic acid, as well as being rich in iron and calcium. (Iron and calcium in a vegetable? Sign me up!) These nutrients contribute to strong bones, healthy skin, and improved immune function.

Additionally, the high levels of antioxidants in spinach help combat oxidative stress and reduce the risk of chronic diseases. This Spinach and Walnut Stir-Fry is not just a delightful meal; it’s a boost of essential nutrients that support overall health and well-being.

Fresh Ingredients for Spinach and Walnut Stir fry
Fresh Ingredients for Spinach and Walnut Stir fry

What Does Spinach Taste Like?

Spinach has a mild, slightly earthy flavor that becomes more pronounced when cooked. The subtle taste of the spinach pairs beautifully with the rich, nutty flavor of walnuts. The combination creates a delightful contrast of flavors and textures, making the dish both interesting and satisfying. The natural taste of spinach is enhanced, not overpowered, by the seasoning and walnuts, ensuring that every bite blends perfectly.

How Many Ounces of Spinach Are in a Cup?

Typically, one cup of raw spinach is about 1 ounce (28 grams). However, spinach reduces significantly in volume when cooked, so you’ll need more raw spinach to get a cup of cooked spinach.

How Do I Wash Spinach?

This recipe calls for fresh spinach because it’s a favorite in my little urban garden. But I know many don’t have access to genuinely fresh spinach. Luckily, many grocers offer prewashed spinach that is ready to eat out of the bag. (Here in California, I am partial to Ready Pac products, but my first choice is to purchase at the farmer’s market so I don’t waste a single-use plastic bag or container.)

“Triple-washed” spinach undergoes an industrial washing process that you are unlikely to recreate at home, so it should be considered clean. In fact, if you wash the spinach again yourself, you run the risk of contaminating the spinach with bacteria from your kitchen.

If you are lucky enough to grow your own spinach or buy fresh spinach at the farmer’s market, you must wash it properly. To wash spinach, fill a large bowl with cold water and submerge the leaves. Gently swish them around to loosen any dirt or debris.

Allow the leaves to sit for a few minutes so the dirt settles to the bottom of the bowl. Then, gently lift the leaves out of the water and place them in a colander. Rinse under cold running water. Pat the leaves dry with a clean kitchen towel or use a salad spinner to remove excess moisture. This method ensures that your spinach is clean and ready for cooking, preserving its texture and flavor for the stir-fry.

Do Walnuts Have Healthy Fats?

Yes, walnuts are an excellent source of healthy fats, particularly omega-3 fatty acids. These fats are essential for heart health and brain function and reduce inflammation in the body. Including walnuts in your diet, like in this Spinach and Walnut Stir-Fry, can contribute to a balanced diet and support overall health. The healthy fats in walnuts also help absorb the fat-soluble vitamins in spinach, making this dish a perfect combination for taste and nutrition.

Are Walnuts High in Potassium??

Walnuts contain a moderate amount of potassium, an essential mineral for heart health, muscle function, and nerve transmission. However, monitoring potassium intake for individuals with kidney problems or those on potassium-restricted diets is critical. While walnuts can be a healthy addition to most diets, those with specific health concerns should consult with a healthcare provider to determine the appropriate level of potassium consumption.

spinach and walnut stiry-fry in the pan

Why is this Spinach and Walnut Stiry-Fry a Blue Zone recipe?

Diving into this Spinach and Walnut Stir-Fry is like taking a mini-vacation to the heart of Ikaria or Sardinia—without leaving your kitchen. Picture it: you’re whipping up a dish that’s not only bursting with the flavors of the Mediterranean but is also packed with everything your body loves.

This isn’t just any recipe; it’s a leafy, nutty ticket to a longer, zestier life. Spinach, our green hero, comes loaded with vitamins and antioxidants, making every forkful a step toward vitality. Then there are the walnuts—crunchy, nutty, and oh-so-rich in omega-3s, they’re like little nuggets of heart-strengthening happiness. Drizzled with that golden olive oil (a nod to our Blue Zone buddies’ love for the good fats), this stir-fry is simplicity at its most delicious.

It’s food that loves you back, embracing the whole, minimally processed ethos that keeps the centenarians of Ikaria and Sardinia sprightly. So yeah, this dish? It’s more than just tasty—it’s a bowlful of life’s good stuff. Let’s get cooking!

Spinach and Walnut Stir-Fry

Recipe by Nate Clark
5.0 from 1 vote
Course: Dinner, SidesCuisine: Vegan, Mediterranean, Blue ZoneDifficulty: Easy


Prep time


Cooking time





Enjoy this Spinach and Walnut Stir-Fry, a dish that brings together the wholesomeness of spinach and the richness of walnuts in a simple yet elegant way.

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  • 8 cups fresh spinach, washed and dried

  • 1 cup walnuts, roughly chopped

  • 2 Tbsp olive oil

  • 2 cloves garlic, minced

  • lemon zest

  • salt and pepper to taste

  • red pepper flakes (optional)


  • Toast the Walnuts: In a large skillet, toast the chopped walnuts over medium heat until they’re fragrant and slightly browned, about 2-3 minutes. Be careful not to burn them and remove them from the pan as soon as they are toasted.
  • Sauté the Spinach: In the same skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about a minute until fragrant. Add the spinach and cook until it wilts, about 2-3 minutes. Season with salt, pepper, and a light dusting of lemon zest, to taste. Sprinkle red pepper flakes for a kick of heat (optional).
  • Combine and Serve: Turn off the heat and add the toasted walnuts to the skillet with the spinach while it’s still hot. Toss everything together to combine well. Serve immediately while warm.

Nutrition Facts

  • Total number of serves: 4
  • Calories: 267kcal
  • Carbohydrates: 7g
  • Protein: 6.3g
  • Fat: 26.1g
  • Saturated Fat: 2.8g
  • Polyunsaturated Fat: 14.6g
  • Monounsaturated Fat: 7.5g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 121.1mg
  • Potassium: 469.9mg
  • Fiber: 3.3g
  • Sugar: 1g

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Nate Clark

Nate Clark has been making content for the Internet since 1921. He's best known as a musical comedian, a fitness enthusiast and author, and as a voice talent for lots of stuff. He's also a filmmaker, and has directed content for brands including Louis Vuitton, FENDI, The New York Times, Breeders' Cup, and many more. He lives in West Hollywood, CA, but he doesn't like visitors.
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