Equipment
Ingredients
Vegetables and Aromatics
- 400 g fresh baby spinach, washed and tough stems removed
- 2 garlic, minced
- 5 ml extra virgin olive oil
Yogurt and Seasoning
- 300 g low-fat greek yogurt, chilled
- 2 g kosher salt
- 1 g black pepper, freshly ground
- 1 g dried mint, crushed
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 92 kcal
- Protein
- 10 g
- Carbohydrates
- 7 g
- Fat
- 3 g
- Fiber
- 2 g
- Sugar
- 3 g
- Sodium
- 299 mg
- Saturated Fat
- 1 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 1 g
- Polyunsaturated Fat
- 0 g
- Cholesterol
- 8 mg
- Potassium
- 677 mg
- Calcium
- 192 mg
- Iron
- 3.0 mg
- Magnesium
- 89 mg
- Phosphorus
- 155 mg
- Zinc
- 1.0 mg
- Vitamin A
- 538 mcg
- Vitamin C
- 29 mg
- Vitamin E
- 2.2 mg
- Vitamin K
- 484 mcg
- Vitamin B6
- 0.3 mg
- Vitamin B12
- 0.4 mcg
- Thiamin
- 0.11 mg
- Riboflavin
- 0.37 mg
- Niacin
- 0.9 mg
- Folate
- 204 mcg
- Water
- 155 g
Sources: USDA FoodData Central
Method
Heat the olive oil in a large skillet over medium heat. Add the minced garlic and cook for 30 seconds until fragrant but not browned.
Add the fresh baby spinach to the skillet in handfuls, stirring continuously. Cook until all the spinach has completely wilted down and the dark green leaves are tender.
Transfer the wilted spinach to a fine mesh sieve. Press down firmly with the back of a spoon to squeeze out as much liquid as possible. Let it cool for 5 minutes, then squeeze again. This step is crucial to prevent a watery dip.
Transfer the drained spinach to a cutting board and roughly chop it into small, bite-sized pieces so it incorporates evenly into the yogurt.
In a mixing bowl, combine the chopped spinach, low-fat Greek yogurt, kosher salt, and black pepper. Fold gently until the spinach is evenly distributed throughout the yogurt.
Cover the bowl and refrigerate for at least 1 hour to allow the garlic flavor to mellow and permeate the yogurt. Garnish with a sprinkle of crushed dried mint before serving.
Chef's Notes
- Raw garlic becomes increasingly pungent as it sits in yogurt. By gently sweating the garlic in a drop of oil first, you achieve a deeper, sweeter background flavor without the harsh, lingering burn.
- Do not skip or rush the spinach squeezing step. Spinach is composed of over 90 percent water, and introducing that liquid into the yogurt will instantly break the dip's creamy structure.
- While this recipe is kept low-fat and healthy, the traditional Persian method often utilizes whole milk yogurt or a highly strained yogurt like labneh for an even richer mouthfeel.
- If using frozen spinach instead of fresh, thaw it completely and squeeze it mercilessly. Frozen spinach retains even more water than fresh wilted spinach.
Storage
Refrigerator: 3 days — Store in an airtight container. Stir before serving as some liquid may separate.
Troubleshooting
The dip is watery and separated
Cause: The cooked spinach was not squeezed thoroughly enough to remove its natural water content
Fix: Line a sieve with cheesecloth, place it over a bowl, add the watery dip, and let it drain in the refrigerator for 2 hours
Prevention: Vigorously squeeze the cooked spinach in a fine mesh sieve or wring it out in a clean kitchen towel before mixing with yogurt
Garlic flavor is overpowering and extremely sharp
Cause: Garlic was left raw instead of being briefly sauteed, or the dip was not allowed to rest
Fix: Stir in an additional 100g of yogurt to dilute the harsh allium flavor
Prevention: Always briefly saute the garlic in olive oil to mellow its bite, and ensure the 1-hour chilling time is observed
Cultural Context
This style of dip is deeply rooted in Persian cuisine, where it is known as Borani Esfenaj. The term Borani refers to a category of cold yogurt-based appetizers originating from the Sassanid Empire, named after Queen Boran. Today, similar yogurt and spinach mezze dishes are cherished across the Middle East and Mediterranean, offering a cooling contrast to spiced main courses.
