Beet Spaetzle with Arugula and Walnuts
Beet spaetzle with arugula and walnuts - Soul food that is also pleasing to the eye
Healthy, because
Even smarter
Nutritional values
Due to mustard oils Arugula expectorant and fights pathogenic bacteria and viruses. On top of that, their bitter substances can stop annoying cravings. Walnuts contain antioxidants, such as vitamin E, which contribute to cell renewal and reduce oxidative stress. In addition, their healthy fats consist mainly of unsaturated fatty acids, which are good for the heart and keep our blood vessels supple.
The colorful spaetzle can also be made with other vegetable juices: How about carrot juice or tomato juice? You can replace the walnut kernels with almonds, pumpkin or sunflower seeds as desired.
(Percentage of daily recommendation)
| Calorie | 567 cal. | (27 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 17.5 μg | (29 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 3 mg | (3 %) | ||
| Potassium | 279 mg | (7 %) | ||
| Calcium | 52 mg | (5 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 195 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 3 eggs
- 13 ozs whole spelt flour
- 7 ozs Beet juice
- salt
- Nutmeg
- peppers
- 4 Tbsps walnut kernels
- 1 bunch Arugula (3 oz)
- 2 Tbsps butter
Kitchen utensils
Preparation steps
Mix eggs, spelt flour, beet juice, 1/2 tsp salt and some freshly grated nutmeg in a bowl to form a firm dough until it bubbles, adding more flour or water if needed: Dough should run tenaciously from the wooden spoon, but not tear. Let dough rest for about 10 minutes. Meanwhile, coarsely chop walnuts. Sort out arugula, wash, and shake dry.
After the resting time has elapsed, boil plenty of water in a large pot, add salt and press the spaetzle dough into the water in portions using a spaetzle slicer. Cook for about 2 minutes over medium heat, remove with a skimmer and rinse in ice water, drain and leave to drain. Continue in this way until the dough is used up.
Heat butter in a large frying pan. Fry spaetzle in it over medium heat for 4-5 minutes. Season spaetzle with salt, pepper and nutmeg and garnish with walnuts and arugula.
