ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Spinach with Leeks and Fennel

Updated on February 26, 2017
Efficient Admin profile image

Efficient Admin (a.k.a. Michelle) enjoys healthy cooking, and she has all of her salad and stew recipes memorized.

This quick and easy dish with spinach, leeks and garlic is very tasty and healthy.
This quick and easy dish with spinach, leeks and garlic is very tasty and healthy. | Source

Ingredients for Sauted Spinach with Leeks and Fennel


Healthy and Easy Dish

This is a great dish to make when you want some greens in your diet and it is very easy to make. There are many health benefits of spinach, leeks, and fennel bulbs. To enhance the flavor use garlic, lemon juice, and parmesan cheese. You can give it an Asian flavor by using ginger, garlic, and oyster sauce. The choices are endless. Pick whatever flavor combination you want with these three vegetables. The following recipe uses garlic, lemon juice, a small bit of butter, and parmesan cheese and results in a very flavorable dish.

Cast your vote for Sauted Spinach with Leeks and Fennel

Benefits of Spinach

Spinach is an excellent source of Iron, Calcium, Vitamin A, Vitamin C, Vitamin K, Folate, and Manganese. Eating folate on a regular basis is believed to help reduce the risk of heart disease, and also can reduce the risk of spina bifida, a defect of the spinal column. Spinach strengthens the blood and cleanses it of toxins that can cause skin disease. In China, people believe that spinach helps bowel movements, the flow of urine, and relieves herpes irritations.

Key Nutrients of the Onion Family (per about 2 cups 100g)

Potassium (mg)
Folate (mcg)
Fiber (g)
Beta Carotene (mcg)
Calcium (mg)
Iron (mg)
Vitamin C (mg)
Vitamin E (mg)
Fat (g)

Leeks and Fennel Bulb

Click thumbnail to view full-size
There are many health benefits in eating a diet which includes leeks and fennel bulb.
There are many health benefits in eating a diet which includes leeks and fennel bulb.
There are many health benefits in eating a diet which includes leeks and fennel bulb. | Source

The Benefits of Leeks

The onion family includes chives, shallots, and leeks. Onions have been traditionally used as a home remedy for coughs and colds. Recent discoveries of the onion family include its antioxidant effects. Onions contain quercetin which helps prevent heart disease. Quercetin is a phytonutrient which is a strong antioxident. It appears that it can "mop up" potentially harmful free radicals in the body, which if left alone can cause cancerous changes in the body.

Research has shown that the absorption of quercetin from onions may be 32% quicker than other sources such as apples and tea. Quercetin absorbed from onions was found to remain in the body for approximately 24 hours. This buildup of quercetin in the blood plasma can be a significant contribution to antioxidant defences in the blood and protect against several different kinds of disease.

Tobacco smoking is one of the major causes of bladder cancer in humans. It is believed that flavonoids such as quercetin present in onions are converted into a substance that protects the bladder lining from carcinogents. Regular intakes of onions may assist in the prevention of cancer.

Cook Time

Prep time: 15 min
Cook time: 15 min
Ready in: 30 min
Yields: As a side will serve 4; as a main will serve 2


  • 2 Leeks, sliced
  • 1 Fennel Bulb, diced
  • 2 cloves garlic, minced
  • 1 6 oz Bag Ready to Eat Spinach
  • Each Salt and Pepper to Taste
  • 2 TBSP Grated Parmesan Cheese
  • 2 TSP Olive Oil
  • 1 TSP Butter


  1. Heat a 12-inch saute pan on Medium Heat with 2 TBSP olive oil and 1 teaspoon butter. If you are concerned about the calories, omit the butter. Add the sliced leeks, diced fennel, and minced garlic and saute until slightly tender. I like my vegetables to be half cooked for some crunch. If you like yours more soft keep an eye on the vegetables until they are at the consistently which you prefer.
  2. Add the spinach and mix well together. The spinach will start to wilt. When half the spinach is wilted, add the salt and pepper, plus the parmesan cheese and mix. Remove from heat and enjoy.

Which of the following is your favorite?

See results

Key Nutrients per 1 large head (100g) of Garlic

Protein (g)
Carbohydrate (g)
Potassium (mg)
Zinc (mg)
Calcium (mg)
Selenium (mcg)
Iron (mg)
Sodium (mg)
Magnesium (mg)

Benefits of Eating Garlic

The medicinal benefits of garlic have been recorded since ancient times. Archaeological evidence indicates that garlic has been cultivated in Central Asia from at least 3000BC. A member of the onion family, garlic has been used to treat bronchitis, colds, whooping cough, and influenza. An average serving of garlic is less than ½ ounce. The quantity of nutrients supplied is low compared to the daily recommended intakes. However every clove is full of sulfurous compounds that fight infections.

Choose plump, unbruised bulbs that are neither soft and soggy, nor starting to dry. Avoid torn skins and bulbs with sprouts. Keep for several weeks in a dry place where air can circulate, and away from other vegetables.

Garlic is well known for its ability to help circulation and inhibit colds. Garlic’s antibacterial effects are also well documented. In World War I surgeons used garic juice to stop wounds from becoming septic.

Garlic may reduce levels of low-density lipoprotein (LDL) cholesterol, increase levels of high-density lipoprotein (HDL) cholesterol, and decrease blood fats. The allicin and other compounds appear to bring about this effect. Studies have found that low blood fats and high garlic consumption are common, and that adding fresh garlic to cooking may help decrease the risk of heart disease.

When garlic is crushed, it produces Ajone, one of the volatile substances produced, and appears to reduce the formation of blood clots. Powdered garlic (equal to 2.5g of fresh garlic) has been shown to lower blood pressure. Garlic has also been shown to fight many of the bacteria that cause food poisoning, including Salmonella. Since garlic has antifungal properties, it has been reported it is more effective than drugs against fungal infections such as yeast infections.

Due to allicin compounds, it is thought that garlic can prevent stomach cancers in the stomach wall. Because garlic’s antibacterial effect is so important, it can help act against Helicobacter pylor, the bacteria that causes stomach ulcers, which in turn can become cancerous.

Caution: garlic may interfere with diabetic drugs. Doses of garlic should not be given as a remedy to those on anticoagulant therapy, or to pregnant women, as they may cause contractions.

© 2012 Michelle Dee


    0 of 8192 characters used
    Post Comment
    • Mekenzie profile image

      Susan Ream 

      7 years ago from Michigan

      You are funny! I can't imagine these ingredients in a juice. LOL

    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      7 years ago from Charlotte, NC

      Mekenzie - thanks for the vote and for stopping by. I hope you enjoy this recipe. I just had a thought - I wonder how it would turn out if I put all these ingredients into a juicer?

    • Mekenzie profile image

      Susan Ream 

      7 years ago from Michigan

      Talk about taking spinach to a whole new experience, I think you've done it. I love all of the ingredients you put into your dish and I look forward to trying it soon!

      Voted Up and Useful


    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      7 years ago from Charlotte, NC

      Thank you for your comments and vote up. I hope you enjoy this recipe. I love the smell of that raw fennel!

    • Arren123 profile image


      7 years ago from UK

      I lived with a veggie for 15 plus years and love veggie food myself. Sound lovely, yet another dish I need to try, thanks for sharing, voted up and useful :)

    • profile image


      7 years ago

      This is a very healthy recipe. Spinach is really good for you. Voted up

    • beingwell profile image


      7 years ago from Bangkok

      Voted up and shared. I love veggie recipes. Wanna try this! Yeah!

    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      7 years ago from Charlotte, NC

      Hello Janellegems, I am thinking maybe a splash of fresh lemon juice would work on this recipe as well, along with the garlic, olive oil and butter. Thanks for reading and your comment and I hope you enjoy it. Once all the vegetables are cut up it cooks really fast.

    • Janellegems profile image


      7 years ago from United States

      I love cooking vegetables with olive oil and garlic. Very good, healthy recipe. Definitely have to try this. Thanks.

    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      7 years ago from Charlotte, NC

      Hello kelleyward! I love the smell of the fennel as well. I try not to cook these vegetables all the way through because I like a slight crunch and I also keep reading that raw vegs are better than cooked vegs (because the vitamin and mineral content depletes with more cooking?), so there is a happy medium here. Thanks for the vote up and hope you enjoy this recipe.

    • profile image


      7 years ago

      This looks very tasteful! I love the color and spinach and leeks are a couple of my favorite foods. Voted up! Take care, Kelley

    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      7 years ago from Charlotte, NC

      Thanks Alocsin. I made some more yesterday!

    • alocsin profile image

      Aurelio Locsin 

      7 years ago from Orange County, CA

      Sounds yummy. Love the garlic. Voting this Up and Useful.

    • Efficient Admin profile imageAUTHOR

      Michelle Dee 

      7 years ago from Charlotte, NC

      Thank you Clive, I find this recipie does not leave you feeling stuffed if you enjoy it as a dinner entrée by itself. You could also spray some "I Can't Believe It's Not Butter" on it for more zing if needed.

    • Clive Donegal profile image

      Clive Donegal 

      7 years ago from En Route

      I look forward to trying this. It sounds very good.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)