Water Spinach | Nutritional Benefits & How to Prepare

Are you looking for ways to spice up your meals with nutritious and affordable ingredients? Look no further than water spinach! This vegetable is native to tropical Asia, and it’s packed with nutrients like potassium, calcium, magnesium and dietary fibre. Not only is it incredibly healthy to eat, but water spinach is also versatile enough to add to various dishes. In this post, we’ll discuss the nutritional benefits of adding water spinach to your diet as well as different recipes and techniques for preparing it so that you can begin integrating this delicious veggie into your meals today!

A Brief History Of Water Spinach

Water spinach, or Chinese water spinach, is a semi-aquatic vegetable enjoyed in various cuisines for centuries. This exotic leafy green originated in Southeast Asia and has slowly spread worldwide. The plant grows in water and has a unique ability to thrive in flooded conditions, so it’s often referred to as “spinach in water”. Due to its adaptability and exceptional nutritional value, water spinach has gained popularity among chefs and food enthusiasts. Crisp in texture and sweet with a hint of nuttiness, this vegetable is the perfect addition to stir-fries, soups, and salads. Despite some concerns regarding the crop’s invasive nature, water spinach remains a favourite among those looking to incorporate more greens into their diet.

Varieties Of Water Spinach

Varieties Of Water Spinach

Water spinach is a unique and delicious green enjoyed in Asian cuisine for hundreds of years. Also known as “spinach in water” or “Asian spinach,” this vegetable is not related to traditional spinach at all. The plant flourishes in water-logged soils and can reach a height of six feet with leaves that range from narrow and curly to broad and smooth. There are several varieties of water spinach, including the Chinese and Vietnamese types. Each has a slightly different taste and texture, but all are prized for their subtle sweetness and crisp texture. Whether stir-fried, boiled, or added to soups for some extra crunch, water spinach is a healthy and flavorful addition to any meal.

Nutritional Benefits Of Water Spinach

Water spinach, also known as spinach in water or Asian spinach, is a leafy green vegetable that is highly nutritious and packed with numerous health benefits. This common leafy green is a great source of dietary fibre, iron, calcium, vitamins A and C, and other nutrients necessary for optimum health. In fact, water spinach has long been recognized for its ability to improve digestion, control blood sugar, and fend off a variety of illnesses like cancer, diabetes, and heart disease. Whether stir-fried, sautéed, or steamed, water spinach makes for a delicious and healthy addition to any meal. So, why not add a serving of this nutritional powerhouse to your next meal and reap its many benefits?

You Can Also Read: Malabar Spinach | Learn About This Nutritious

Health Benefits

Rich In Antioxidants

Water spinach, also known as “spinach in water” or “hollow vegetable,” is a nutritious and delicious green leafy vegetable often used in Asian cuisine. Water spinach is high in antioxidants and a great source of calcium, iron, and the vitamins A and C. It is a favourite for salads and stir-fries because of its distinctive hollow stems and green leaves, which give beauty to any plate. Beyond its culinary uses, water spinach is also known for its health benefits, such as reducing inflammation and aiding digestion. Increase your intake of antioxidants and encourage a healthy lifestyle by adding water spinach to your diet.

Promotes Digestive Health

Raising the amount of greens in your diet might have a significant impact on your digestive health. One leafy green that shouldn’t overlook is water spinach, also known as kangkong. This vegetable is commonly eaten in Southeast Asian cuisine and has lauded for its potential health benefits. Not only is it a good source of fibre, but it also has vitamins and minerals that are crucial for a healthy digestive system. Plus, the high water content of water spinach can help keep you hydrated, which is important for maintaining regularity. So the next time you want to add some variety to your vegetable intake, consider trying spinach in water or incorporating more water spinach into your meals.

Bone Strength And Density

Bone health is crucial to good health and wellbeing in general. While there are various ways to keep one’s bones strong and healthy, including engaging in regular exercise, one approach often overlooked is consuming certain foods. Recent research has shown that water spinach, commonly known as spinach in water, maybe a beneficial addition to one’s diet for bone strength and density. Rich in calcium, magnesium, and other crucial minerals, water spinach consumption has been linked to increased bone mineral density, making it an excellent option for those looking to strengthen their bones naturally. Incorporating water spinach into one’s diet is not only easy and affordable but can also be a tasty addition to many dishes. With its numerous health benefits, anyone who wants to keep strong, healthy bones should make this leafy vegetable a regular component of their diet.

Boosts Immunity

Maintaining good health is more important than ever, and building a strong immune system is key to staying healthy. One way to boost your immunity is to add water spinach to your diet. Also known as “spinach in water,” the vital vitamins and nutrients in this leafy green support our immune system. From vitamins A and C to iron and calcium, water spinach has it all. By consuming this flavorful vegetable regularly, we can help our bodies fight off viruses and illnesses more effectively. So why not include some water spinach in your upcoming meal to strengthen and maintain the health of your immune system?

Does Water Spinach Taste Good?

Water spinach, also known as morning glory spinach or kangkong, is a popular leafy green vegetable commonly found in many Asian cuisines. This aquatic plant is usually grown in shallow water or marshy areas and is known for its long, slender leaves and tender stems. While taste preferences vary from person to person, water spinach has a mild, slightly sweet flavour that sometimes compares to spinach or Swiss chard. It retains its crisp texture when cooked and can add to soups, stir-fries, curries, and salads. Water spinach is also highly nutritious and is a good source of vitamins A, C, and iron. So if you’re looking to try something new, give water spinach a try and see if it becomes a new favourite in your vegetable rotation.

How To Prepare Water Spinach?

In Southeast Asia, water spinach, also referred to as kangkong or morning glory, is a well-liked leafy vegetable. This delicious and healthy vegetable should properly wash under running water before cooking to get rid of any dirt or debris. Next, cut the water spinach into 2-3 inch pieces and set them aside. Onions and garlic are added to a pan once the oil is heated. Once fragrant, add the water spinach and stir-fry for a few minutes until it starts to wilt. Serve hot with your chosen side dish of rice after seasoning with salt and pepper to taste. With its refreshing and crisp texture, water spinach in water is a wonderful addition to any meal. 

Stir-Fried Water Spinach with Garlic

Stir-Fried Water Spinach with Garlic

Looking for a quick and healthy side dish? Try stir-fried water spinach with garlic. This simple recipe combines the freshness of water spinach with the aromatic punch of garlic, creating a delicious and nutritious accompaniment to any meal.


1 bunch of water spinach, washed and trimmed

3 cloves of garlic, minced

1 tablespoon cooking oil

Salt and pepper to taste


Preheat The Pan:

Heating the frying oil in a pan over medium-high heat.

Add Garlic:

To the hot oil, add the minced garlic. Sauté for about 30 seconds until fragrant, being careful not to burn it.

Stir-Fry Water Spinach:

Add the trimmed water spinach to the pan. Use tongs to toss and stir-fry the spinach.


As the spinach cooks, season it with salt and pepper. Continue tossing to evenly distribute the seasonings.

Cook Until Wilted:

Stir-fry the water spinach for 2-3 minutes or until it’s wilted and tender. The leaves should become bright green.


Once the water spinach cooks to your desired level of tenderness, remove the pan from the heat.

Plate And Enjoy:

Transfer the stir-fried water spinach with garlic to a serving dish. Serve as a flavorful side dish alongside your main course.

Water Spinach And Shrimp Curry

Water Spinach And Shrimp Curry

If you’re looking for a flavorful and nutritious meal that combines the goodness of water spinach and succulent shrimp, this Water Spinach and Shrimp Curry is the perfect choice. With a fragrant blend of spices and creamy coconut milk, this curry is a delectable mix of flavours that will leave you wanting more.


1 bunch of water spinach (cleaned and chopped)

250g shrimp (cleaned and deveined)

1 onion (finely chopped)

2 tomatoes (chopped)

2 cloves of garlic (minced)

1-inch piece of ginger (minced)

1 green chilli (sliced)

1 teaspoon cumin seeds

1 teaspoon turmeric powder

1 teaspoon coriander powder

1/2 teaspoon red chilli powder

1/2 teaspoon garam masala

1/2 cup coconut milk

2 tablespoons cooking oil

Salt to taste

Fresh cilantro leaves (for garnish)


Prepare The Ingredients:

Clean and chop the water spinach, separating the leaves and tender stems.

Clean and devein the shrimp, keeping them aside.

Chop the onion and tomatoes finely, and mince the garlic and ginger.

Heat The Oil:

Garlic and ginger should be minced, while tomatoes and onion should be chopped finely.

Sauté The Aromatics:

The cumin seeds should add and allowed to sizzle briefly.

Add the chopped onion and sauté until it turns translucent.

Add The Spices:

Add the minced garlic, ginger, and sliced green chilli. Sauté for another minute until fragrant.

Salt, turmeric, coriander, and red chilli powder should combine. Mix well to coat the aromatics with the spices.

Add Tomatoes And Cook:

Add the chopped tomatoes to the pan. Cook until they soften, and the oil starts to separate from the mixture.

Add Coconut Milk:

Add the coconut milk, then gently boil the mixture.

Add Shrimp And Water Spinach:

Add the cleaned shrimp to the simmering curry. Let them cook until they turn pink and opaque, which usually takes about 3-4 minutes.

Incorporate Water Spinach:

Add the chopped water spinach to the curry. Stir well to combine.

Simmer And Finish:

Let the curry simmer for a few more minutes, allowing the flavours to meld together.

Sprinkle the garam masala over the curry and give it a final stir.


Once the shrimp cooks and the water spinach is tender, your Water Spinach and Shrimp Curry will serve.

Garnish with fresh cilantro leaves for an added burst of flavour.

How Do You Keep Water Spinach Fresh?

Water Spinach is a popular leafy vegetable commonly used in Southeast Asian cuisine. This filling vegetable is a healthy addition to any meal because it packs protein and fibre. However, water spinach is highly perishable and needs to keep fresh to avoid spoilage. The best way to keep water spinach fresh is by storing it properly. It recommends keeping the leafy green refrigerated; put a moist paper towel into a plastic bag to help keep the moisture. Additionally, it’s important to always wash it thoroughly before consuming it. You can make sure that your water spinach stays tasty and fresh for several days by following these easy instructions!

Safety Considerations

While water spinach is a nutritional gem, it’s important to source it from reputable suppliers to ensure its safety. Contaminated water sources can lead to health risks, so choosing high-quality produce is essential.

Sustainability And Environmental Impact

As water spinach requires ample water to grow, cultivating it is crucial. Proper water management and responsible farming practices can minimize its environmental impact and ensure its availability for future generations.


Q: Is Water Spinach Safe To Consume Raw?

Yes, water spinach can safely be consumed raw. However, thorough washing is crucial to remove any potential contaminants.

Q: Can I Grow Water Spinach In My Backyard?

Absolutely! If you live in a suitable climate, you can grow water spinach in containers or directly in the soil of your backyard.

Q: What is the best season to buy water spinach?

Water spinach is typically available year-round in tropical climates. In temperate regions, it is more commonly found during the warmer months.

Q: Are There Any Alternatives For Water Spinach?

If water spinach is unavailable, you can opt for alternatives like regular spinach, kale, or chard, though the flavour and nutrient profile may vary.

Q: Can Water Spinach Be Included In A Weight Loss Diet?

Certainly! With its low-calorie and high fibre content, adding water spinach to your diet can be beneficial for losing weight, helping you feel full and satisfied while managing your calorie intake.