Brussels Sprout Spelt Salad
Brussels sprout spelt salad - Healthy mix that simply puts you in a good mood
Healthy, because
Even smarter
Nutritional values
Spelt is a nutrient-dense ancient grain.
Brussels sprouts are not your cup of tea or the vegetable is not in season? No problem: Try the delicious spelt salad with broccoli. This also provides a lot of flavor and scores with a lot of vitamin C and calcium.
(Percentage of daily recommendation)
| Calorie | 298 cal. | (14 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.9 g | (33 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 211 μg | (352 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 110 mg | (116 %) | ||
| Potassium | 783 mg | (20 %) | ||
| Calcium | 102 mg | (10 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 50 mg |
Ingredients
- Ingredients
- 22 ozs Brussels sprouts
- 6 ozs pre-cooked Spelt grain
- Sea salt
- 2 shallots
- 2 tsps sweet Mustard
- 2 Tbsps apple cider vinegar
- 4 Tbsps Orange juice
- 2 Tbsps Walnut oil
- peppers
- 2 ozs Arugula (1 bunch)
- 1 oz sliced hazelnuts (2 TBSP.)
Preparation steps
Remove the outer leaves from the Brussels sprouts, wash and cut the stalks crosswise. Cook Brussels sprouts in boiling salted water for 8-10 minutes until al dente.
Bring spelt grains to a boil with about 8 ounces of water in a saucepan. Lightly salt and simmer covered over medium heat for 15 minutes.
Meanwhile, peel shallots and cut into small cubes. Mix shallot cubes with mustard, vinegar and orange juice and add oil. Season dressing with salt and pepper.
Drain the Brussels sprouts and spelt in a sieve and, if necessary, let them drain a little. Mix both with the dressing.
Wash arugula, shake dry, remove coarse stems and arrange on 4 plates with the Brussels sprouts and spelt salad. Sprinkle with hazelnut flakes.
