Winter Bowl with Hemp Seed Balls
Winter Bowl with hemp seed balls - Delicacies for Clean Eating fans! Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Hemp seeds provide important essential amino acids, which makes them a super vegetable protein source. Its B vitamins support a smooth metabolism.
Instead of the white beans, you can also use all other canned beans for the balls - chickpeas or kidney beans, for example, are very suitable.
(Percentage of daily recommendation)
| Calorie | 680 cal. | (32 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.4 g | (48 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 190.5 μg | (318 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 244 μg | (81 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 15.2 μg | (34 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 154 mg | (162 %) | ||
| Potassium | 1,629 mg | (41 %) | ||
| Calcium | 227 mg | (23 %) | ||
| Magnesium | 194 mg | (65 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 207 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 14 ozs White bean (giant white beans; can, drained weight)
- 1 ½ ozs Hemp seeds -flour (6 tablespoons)
- 5 Tbsps Soy milk
- 6 Tbsps white Almond butter
- 1 pinch cinnamon
- 1 pinch ground Cardamom
- 4 Tbsps tender Oats
- 5 Tbsps Hemp seeds
- salt
- peppers
- 10 ozs Brussels sprouts
- 2 carrots
- 6 Tbsps olive oil
- 2 Oranges
- 2 Endive
- ½ Napa cabbage
Kitchen utensils
Preparation steps
Rinse the beans, drain and mix with hemp seed flour, soy drink, almond paste and spices with a hand blender to a soft dough. Stir in oat flakes and 2 ounces hemp seeds, salt and pepper. Form 12 small balls with wet hands and bake in a preheated oven at 200 °C / 400 °F, for 15-20 minutes until golden brown, turning halfway through.
In the meantime, clean the Brussels sprouts, remove the outer leaves, wash and halve them. Clean and peel carrots and cut them diagonally into thin slices. Heat 2 tablespoons of olive oil in a frying pan. Sauté the Brussels sprouts for 3 minutes over medium heat. Then add the carrots and steam for 2 minutes. Season to taste with salt and pepper.
Meanwhile, peel 1 orange, cut the flesh into fillets; cut the other orange in half, squeeze the juice. Clean and wash the endive and napa cabbage and cut into fine strips. Mix with remaining oil and orange juice, season with salt and pepper.
Spread the salad on peels, place hemp seed balls, Brussels sprouts, carrots and orange filets on top and sprinkle with the remaining hemp seeds.
