How Much Spinach to Substitute for Broccoli
Works for sauteing, slow cook, and steaming. Spinach keeps a similar flavor profile to Broccoli.
How much spinach equals one cup of broccoli - it wilts to about one-third volume?
Use 3 cups spinach per cup broccoli - it wilts to about one-third volume.
Health notes
Compared with Broccoli, Spinach has: less calories (23 vs 34 per 100g in Broccoli) and less carbs (3.6g vs 6.6g per 100g in Broccoli).
Using spinach as a broccoli substitute in pan-frying
3 cups per cup broccoli; wilts dramatically. Add garlic and finish with lemon.
Other cooking methods
- Slow Cook
2 cups per cup broccoli; add near the end so it doesn't turn to mush.
- Steaming
2 cups per cup broccoli; steams in 2-3 minutes. Becomes silky and mild.
- Raw Cold
2 cups per cup broccoli in salads; tender and peppery. Dress well to wilt slightly.
Methods to avoid (4)
- Baking
Not recommended: spinach wilts to nothing and adds excess moisture.
- Frying
Not recommended: spinach splatters violently in hot oil and becomes bitter.
- Grilling
Not recommended: spinach chars instantly and falls through grates.
- Drinks
Not recommended: spinach doesn't blend smoothly without added liquid.
FAQ
- How much spinach equals one cup of broccoli - it wilts to about one-third volume?
Use 3 cups spinach per cup broccoli - it wilts to about one-third volume.
- Can I substitute spinach for Broccoli in pan-frying?
Yes. 3 cups per cup broccoli; wilts dramatically. Add garlic and finish with lemon. Not recommended: spinach wilts to nothing and adds excess moisture.
- How much spinach to use as a broccoli substitute?
Milder and peppery when raw; add garlic, lemon, and nutmeg when cooked.
- How does the flavor change when substituting Spinach for Broccoli?
Spinach keeps a similar flavor profile to broccoli.
- How does texture change when substituting Spinach for Broccoli?
Spinach tender and silky when cooked; wilts to almost nothing. Raw stays delicate and tender, not crisp like broccoli.
- What else should I know about substituting Spinach for Broccoli?
For sauteing, slow-cooked soups, and steamed sides. Expect mild, silky texture and peppery raw flavor. Skip frying, grilling, and baking. Raw spinach works 2:1 in salads but tastes more tender and peppery. Add garlic, lemon, and nutmeg to round out the flavor.
- What still works when substituting Spinach for Broccoli?
Spinach still works as a moisture, flavor carrier, color, and texture.
- How well does Spinach match Broccoli?
Spinach is stretch on structure, okay on heat, and okay on flavor.
- How does nutrition compare per 100g when substituting Spinach for Broccoli?
Spinach is lower in calories, and has about x2 fewer sat. fat. Overall, fat and protein are similar.
- How do the flavor notes shift when substituting Spinach for Broccoli?
The flavor shifts toward less pungent notes.