Arabic Ancient Grain Bowl
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 40 min.
Preparation
Calories:
441
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 441 cal. | (21 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 17 μg | (28 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.2 mg | (68 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 621 mg | (16 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 159 mg | (53 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 9 ozs Spelt grain
- 2 Tbsps olive oil
- 2 onions (chopped)
- 1 ¾ ozs dried Apricot (chopped)
- 0.333 cup raisins
- 1 unwaxed Orange (grated zest and juice)
- 0.333 cup Cashews
- ⅕ cup Pine nuts
- 2 cups vegetable stock (more if needed)
- salt
- freshly ground peppers
- 1 Tbsp chopped cilantro
- 1 Tbsp chopped parsley
Preparation steps
1.
Boil the spelt grains in a pan, cover with water and simmer gently for 15 minutes. Drain well.
2.
Heat the oven to 180°C (160° fan) 350°F gas 4. Grease a baking dish.
3.
Heat the oil in a pan and gently cook the onions until translucent.
4.
Add the spelt grains, apricots, raisins, orange juice, nuts, and stock and bring to a boil. Season with salt and pepper and put into the baking dish.
5.
Cover and cook in the oven for 30 minutes. Stir and add more stock needed. Cover and cook for a further 20-30 minutes, until tender.
6.
Season to taste and serve sprinkled with the herbs.
