Winter Buddha-Bowl with Barley
Winter Buddha-Bowl with Barley - Colourful and delicious through the cold season! Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 447 cal. | (21 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 1.3 g | (5 %) | ||
| Roughage | 10.1 g | (34 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 8.8 mg | (73 %) | ||
| Vitamin K | 47.2 μg | (79 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 41.5 μg | (92 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 96 mg | (101 %) | ||
| Potassium | 1,045 mg | (26 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 150 mg | |||
| Cholesterol | 218 mg |
Ingredients
- Ingredients
- 6 ozs Pearl barley
- 12 ozs Savoy cabbage
- 4 tsps Canola oil
- salt
- 12 ozs button Mushroom
- 12 ozs Red cabbage
- 2 small Apple
- 2 ozs Hazelnuts
- 1 Tbsp apple cider vinegar
- 1 tsp honey
- 4 eggs
Kitchen utensils
Preparation steps
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.
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.
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.
Clean and wash the red cabbage and cut into fine strips. Also mix with 1 teaspoon oil, salt and massage smoothly with your hands.
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.
Boil eggs in boiling water 5 ½ - 6 minutes until soft. Then peel and halve the eggs.
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.
