A low-fat, iron-rich dish that makes a great weeknight meal for the whole family. Our spinach and feta cannelloni are made from tender spinach and tangy feta cheese and are a perfect combination of flavors. Each bite offers a touch of creamy deliciousness while providing essential nutrients. The tender cannelloni pasta is filled with a healthy blend of spinach and feta, creating a filling and healthy option that even the pickiest of eaters will enjoy. Easy to make and full of flavor, this dish is a fantastic choice for a quick and nutritious family meal.
- 4 large sheets of no-cook lasagne (we used Sainsbury’s fresh egg lasagne from a 250g pack)
- 1 kg frozen spinach, thawed
- 200g pack of low fat feta cheese
- generously grated nutmeg
- large handful of olives, pitted and chopped
- 1 tbsp capers, rinsed
- 400 g canned chopped tomatoes
- 25g Parmesan, grated
Spinach is an excellent source of vitamins A, C and E, folic acid, iron and zinc. Eat it raw in salads or add it near the end of cooking so the leaves have just enough time to wilt and retain as much flavor as possible.Superfood watercress
Watercress is classified as
Superfood, because it is
rich in vitamin C and antioxidants. Keep it in the fridge to add to salads and sandwiches. Its peppery flavor also tastes great in mashed potatoes.
- Preheat the oven to 200°C/fan 180°C/gas 6.
- Place the lasagna sheets in a large bowl and cover with boiling water.
- Soak for 5 minutes or prepare according to package instructions.
- In the meantime, squeeze as much water out of the spinach as possible.
- Mix the spinach with feta, nutmeg and some spices.
- Drain the noodles.
- Cut each leaf in half vertically.
- Place 4 tablespoons of the filling in the center of each half.
- Roll up the pasta to enclose the filling.
- Place the filled pasta in a lightly oiled baking dish.
- Mix olives, capers and tomatoes in a bowl.
- Season the mixture.
- Pour the mixture over the cannelloni.
- Sprinkle with Parmesan.
- Cover the form with foil.
- Bake for 20 minutes.
Equipment and tools
To prepare spinach and feta cannelloni you will need the following equipment and tools:
- baking pan
- Big pot
- mixing bowl
- cutting board
This spinach and feta cannelloni recipe contains the following allergens:
- Dairy products (feta cheese and parmesan)
Storage and leftovers
Store leftover spinach and feta cannelloni in an airtight container in the refrigerator. It can be stored for up to 3 days. To reheat, place the cannelloni in a preheated 350°F (175°C) oven for about 15-20 minutes or until heated through.
The Health Benefits of Spinach and Feta Cannelloni
Spinach and feta cannelloni are not only a delicious meal, but they also offer numerous health benefits thanks to their main ingredient, spinach. Spinach is a nutritional powerhouse full of essential vitamins and minerals that promote overall well-being. Combined with other healthy ingredients like feta cheese, olives and tomatoes, this dish becomes a healthy and filling option for a nutritious meal.
Eat spinach for optimal health
Spinach is known for its exceptional nutritional profile, making it a valuable addition to any diet. Here are some health benefits of using spinach in your meals:
1. Rich in vitamins and minerals
Spinach is an excellent source of vitamins A, C and E. These vitamins contribute to healthy skin, support immune function and act as powerful antioxidants that protect the body from free radicals. In addition, spinach is a good source of folic acid, iron and zinc, important nutrients for maintaining overall health.
2. Promotes heart health
The combination of nutrients found in spinach, including potassium, folic acid and fiber, may help reduce the risk of cardiovascular disease. Potassium supports healthy blood pressure, while folate helps prevent the formation of homocysteine, a compound that can damage arteries. The fiber content in spinach also helps maintain healthy cholesterol levels.
3. Supports bone strength
Spinach contains essential minerals such as calcium and magnesium, which are essential for maintaining healthy bones. These minerals play an important role in bone formation, density and overall bone health. Regular consumption of spinach can prevent diseases such as osteoporosis and promote strong bone structure.
The superfood watercress
Also worth highlighting is watercress, another ingredient in this recipe, as it offers its own health benefits:
1. Rich in vitamin C and antioxidants
Watercress is considered a superfood due to its exceptionally high vitamin C and antioxidant content. Vitamin C is essential for collagen production, boosting the immune system and promoting healthy skin. Antioxidants help protect the body from damage caused by harmful free radicals, which contribute to various diseases.
2. Versatile addition to your diet
Adding watercress to your meals not only increases its nutritional value but also enhances its flavor. Its peppery flavor adds a pleasant spice to salads, sandwiches and even mashed potatoes. Store watercress in the refrigerator and enjoy its freshness by incorporating it into a variety of dishes.