Vegetable
boiled salted lambsquarters.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
32
PROTEIN
3.2g
CARBS
5.0g
FAT
0.70g
FIBER
2.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories32kcal—
Protein3.2g6%
Carbohydrates5.0g2%
Fiber2.1g8%
Sugar0.62g1%
Total fat0.70g1%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water88.9g—
MINERALS
Sodium265mg12%
Potassium288mg6%
Calcium258mg20%
Iron0.70mg4%
Magnesium23mg5%
Phosphorus45mg4%
Zinc0.30mg3%
Copper0.20mg22%
Manganese0.53mg23%
Selenium0.90µg2%
VITAMINS
Vitamin A391µg43%
Vitamin C37mg41%
Vitamin D0µg0%
Vitamin K494µg412%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.26mg20%
Niacin (B3)0.90mg6%
Pantothenic acid (B5)0.06mg1%
Vitamin B60.17mg10%
Folate (B9)14µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup170g
1 tablespoon11g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin K, crucial for blood clotting and bone health.
- ✓Rich in Vitamin A and Vitamin C, which support immune function and skin health.
- ✓Provides essential minerals like calcium, manganese, and iron.
- ✓Contains dietary fiber, which aids in digestion and promotes gut health.
COOKING TIPS
In the kitchen.
- 1Boil fresh lambsquarters for just 3-5 minutes until tender to preserve nutrients and prevent mushiness. Drain thoroughly.
- 2The flavor is similar to spinach or chard; season with garlic, lemon juice, and olive oil for a simple side dish.
- 3Incorporate boiled lambsquarters into recipes like frittatas, soups, stews, or savory pies as a spinach substitute.
- 4Since the ingredient is already salted, be mindful when adding more salt to the final dish to avoid over-seasoning.
STORAGE
Keep it fresh.
- Store leftover boiled lambsquarters in an airtight container in the refrigerator and consume within 3-4 days.
- For longer storage, freeze the boiled and drained greens in freezer-safe bags for up to 6 months.
FAQ
Frequently asked questions.
Is boiled salted lambsquarters healthy?
Yes, boiled salted lambsquarters are highly nutritious and low in calories, providing only 32 calories per 100g. They are an excellent source of Vitamin K for bone health and contain significant amounts of Vitamins A and C to support the immune system.
How much protein and fiber are in boiled lambsquarters?
A 100g serving contains approximately 3.2g of protein and is a good source of dietary fiber. This combination helps promote satiety and supports healthy digestion and gut function.
Is this ingredient suitable for a keto or low-carb diet?
Yes, boiled lambsquarters are very keto-friendly. With only 5g of total carbohydrates per 100g and a low glycemic index, they fit easily into low-carb and ketogenic meal plans.
Is boiled salted lambsquarters vegan and gluten-free?
Yes, this dish is naturally vegan and gluten-free. It consists solely of a leafy green vegetable, water, and salt, making it safe for those with gluten sensitivities or those following a plant-based diet.
What do boiled lambsquarters taste like?
Lambsquarters have a flavor profile very similar to spinach but with a slightly earthier, nuttier undertone. Boiling them with salt helps to temper any natural bitterness and enhances their savory, mineral-rich taste.
How do you properly boil lambsquarters?
Thoroughly wash the leaves to remove grit, then drop them into boiling salted water for 2 to 5 minutes until tender. Drain them immediately and squeeze out excess water to prevent them from becoming soggy.
Can I substitute lambsquarters with another vegetable?
Yes, spinach, Swiss chard, or beet greens are excellent substitutes for lambsquarters in most recipes. They share a similar texture and nutritional profile when boiled.
How long do boiled lambsquarters last in the refrigerator?
Once boiled and drained, they can be stored in an airtight container in the refrigerator for 3 to 5 days. For the best texture, ensure they are well-drained before storing.
Can you freeze boiled lambsquarters?
Yes, boiled lambsquarters freeze very well. After boiling, blanch them in ice water, squeeze out all excess moisture, and form them into balls or flats to freeze for up to 6 months.
Why is it recommended to boil lambsquarters rather than eat them raw?
While edible raw, boiling lambsquarters helps reduce the concentration of oxalic acid, which can interfere with calcium absorption. Boiling also softens the sturdy fibers, making the vitamins and minerals more bioavailable.
