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Spinach Rice: Cheesy, comforting and more than just a heritage recipe


Spinach Rice, a simple yet healthy combination of cooked rice, spinach and spices. It’s very easy to make and a great choice for those rush hours. This COVID-19 truly came uncalled and amidst this uncalled pause, we had so many realization! One of which apparently, is our unhealthy eating habits.

That right! In this man-made rat race of life and competition, we have turned our eating habits so sophisticatedly unhealthy that now, to reverse it we have to turn to organizations offering diet plans. As if, that wasn’t enough, we can’t even follow those diet plan and often have to resort to delivery options. Right?

However, this pandemic gave us the time and space to withdraw from those habits. Many started to enjoy cooking for family and themselves. Some, even, to relieve the twitchiness of their restless soul took culinary as a hobby. But now that we have shifted to the, ‘new normal’, how long before you give up?

Back to working 9am – 5pm a day and desperately trying to find time for yourself. And that too, in a WFH mode, where we can’t just reach our deadlines. Not to mention, our continuous skipping of meals to do so. At such times, easy yet healthy recipes are our saviours. They are easy to make, yet healthy enough to meet all the nutritional requirement of our system. And Spinach Rice is one such wonderful recipe.

However, if too bored with the Indian version of it, then you can also try Spinach Rice Casserole and Chicken Spinach Rice Casserole. Cheesy and comfortable.

  • Spinach: More than just green!

Spinach is extremely healthy and packed with numerous health benefits. According to research, spinach can relieve oxidative stress, eye health, and blood pressure.

  • Oxidative stress

Free radicals are by products of metabolism and can cause oxidative stress. Which triggers faster aging and high risk of cancer and diabetes.

However, spinach contains antioxidants, which can fight and prevent oxidative stress. It helps to reduce the damage caused by the stress.

  • Eye health

Spinach is rich in zeaxanthin and lutein, which are the ‘carotenoids’ (responsible for colour in some vegetables).

Human eyes also consists of these pigments in high quantities, which protects your eyes from the damage caused by UV rays. Not only that, but zeaxanthin and lutein also helps to prevent macular degeneration and cataracts, which are one of the major causes of blindness.

  • Cancer prevention

Spinach contains two components, MGDG and SQDG, which can slow down the cancer growth.

That’s right, these compounds help to slow the growth of tumour in a person’s cervix. And even decreased the size of the tumour.

Eating this leafy green may also help to prevent breast cancer and reduce the risk of prostate cancer.

Additionally, spinach is packed with high amounts of antioxidants, which may fight and suppress cancer formation cancer.

  • Blood pressure

Spinach consists of high amounts of nitrates, which helps to moderate blood pressure levels and lower the risk of heart disease. Eating spinach can effectively lowered blood pressure levels and boosts your heart health.

Spinach Rice Recipe


Cooked rice: 2 cups

Spinach leaves, rinsed and chopped: 200 grams

Cumin seeds: 1 teaspoon

Ginger, grated: 1 teaspoon

Tomato puree: ½ cup

Turmeric Powder: ½ teaspoon

Sambar Powder: 1 teaspoon

Gram Masala Powder: 1 teaspoon

Salt to taste


  1. Take a pan and heat oil over medium flame. Once heated, add cumin seeds, grated ginger and sauté for a minute or two.
  2. Add tomato puree, turmeric powder spinach and salt. Cover and cook till all the ingredients added are tender and soft.
  3. When cooked, see if there’s any water left by spinach. In case, there is, let the water evaporate or it will make the Spinach rice mushy.
  4. Once the water is evaporated, add in the cooked rice and sambhar masala and stir to mix.
  5. Adjust the level of the salt and spices, once you add the rice.
  6. Cover and cook the rice for a few minutes, till the rice takes on a rich green colour and has absorbed all the spices.
  7. Turn off the heat and transfer the spinach rice on to a plate and serve hot.


Spinach rice is an excellent source of antioxidants and many other nutrients, which can help to relieve oxidative stress, eye health, and blood pressure in a human body. It’s easy to make and quite scrumptious to devour. Which also qualify it as a great lunch box meal filled with nutrition of spinach and rice and can be packed into your kids’ lunch boxes or your office lunch box as well. Want to know more about Spinach and Spinach rice? Read here.