Healthy Mediterranean Food

Winter Buddha-Bowl with Barley

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Average: 5 (5 votes)
(5 votes)
Winter Buddha-Bowl with Barley

Winter Buddha-Bowl with Barley - Colourful and delicious through the cold season! Photo: Iris Lange-Fricke

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Health Score:
9,1 / 10
Difficulty:
moderate
Difficulty
Preparation:
25 min.
Preparation
Calories:
447
calories
Calories

Healthy, because

Even smarter

Nutritional values

The savoy cabbage in this Winter Buddha Bowl provides a good portion of immune boosting vitamin C as well as plenty of chlorophyll, a plant pigment which can support blood formation as well as wound healing.

Regional fruit and vegetables are easy to find when the season is right. But you won't have any trouble with eggs either: even many supermarkets now offer many regional products, so the winter Buddha Bowl will be a breeze to put together.

1 serving contains
(Percentage of daily recommendation)
Calorie447 kcal(21 %)
Protein19 g(19 %)
Fat19 g(16 %)
Carbohydrates49 g(33 %)
Sugar added1.3 g(5 %)
Roughage10.1 g(34 %)
(1 Portion)
Vitamin A0.2 mg(25 %)
Vitamin D3.1 μg(16 %)
Vitamin E8.8 mg(73 %)
Vitamin K47.2 μg(79 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.7 mg(64 %)
Niacin9.9 mg(83 %)
Vitamin B₆0.5 mg(36 %)
Folate131 μg(44 %)
Pantothenic acid3.1 mg(52 %)
Biotin41.5 μg(92 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C96 mg(101 %)
Potassium1,045 mg(26 %)
Calcium143 mg(14 %)
Magnesium87 mg(29 %)
Iron4.5 mg(30 %)
Iodine24 μg(12 %)
Zinc2.7 mg(34 %)
Saturated fatty acids2.8 g
Uric acid150 mg
Cholesterol218 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
6 ounces Pearl barley
12 ounces Savoy cabbage
4 teaspoons Canola oil
salt
12 ounces button Mushroom
12 ounces Red cabbage
2 small Apple
2 ounces Hazelnuts
1 tablespoon apple cider vinegar
1 teaspoon honey
4 eggs
How healthy are the main ingredients?
Red cabbageSavoy cabbageapple cider vinegarhoneysaltApple
Preparation

Kitchen utensils

1 Sieve, 1 Pot, 1 Knife, 1 Cutting board, 1 Skillet, 2 Bowls

Preparation steps

1.

Rinse the barley and put in a pot with double the amount of water and bring to a boil. Bring to the boil briefly, then cook over low heat for about 20 minutes. Remove from the heat, loosen up with a fork and let it evaporate.

2.

In the meantime, clean, wash and cut the savoy cabbage into coarse strips. Mix with 1 teaspoon of canola oil, salt and massage the oil in with your hands so that the savoy cabbage becomes smooth.

3.

Clean and slice the mushrooms. Heat 1 teaspoon of oil in a frying pan and sauté the mushrooms in it over medium heat for about 5 minutes and add salt.

4.

Clean and wash the red cabbage and cut into fine strips. Also mix with 1 teaspoon oil, salt and massage smoothly with your hands.

5.

Wash apples, quarter them, remove seeds, cut them into quarters and into fine slices. Chop the hazelnuts and mix them with the vinegar and honey and add salt.

6.

Boil eggs in boiling water 5 ½ - 6 minutes until soft. Then peel and halve the eggs.

7.

Arrange the barley, savoy cabbage, red cabbage, and apple wedges in 4 bowls, drizzle dressing over them and place 2 egg halves on each bowl.