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Vegetables like spinach are high in iron.Spinach is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fibre, and copper. It’s a good source of selenium, niacin.
1 onion, peeled & finely chopped
2 small potatoes, peeled & diced
25g butter /olive oil
120ml vegetable stock
2 cloves garlic
1 tsp Black pepper powder
Salt to taste
3 cups spinach, washed, chopped & stalks removed
Thoroughly cleanse fresh spinach and pick out damaged leaves and stalks.
Saute the onion in the butter or o live oil over a low heat for 4-5 minutes until soft.
Add Potatoes and cook for 5 -7 minutes.Add garlic cloves.
Then add the spinach sauté until tender. Spinach leaves will shrink and appear wilted when done.
Cool it.Puree in a blender.Add fresh water or vegetable stock until mixture is of the desired consistency. Add black pepper and salt .Cook on medium heat for 5-10 minutes.