Caramelized Honey Carrots on Spelt Lentil Vegetables
Caramelized honey carrots on spelt lentil vegetables - Aromatic pithy satiator
Healthy, because
Even smarter
Nutritional values
Power grain SpeltThis crop, which is closely related to wheat, shines with a good portion of high-quality protein, which serves the body as a building material for muscles and enzymes. In addition, it contains a rich combination of minerals and thus promotes the entire metabolism. Beta-carotene from Carrots can be converted into vitamin A in the body: This not only supports vision, but also ensures beautiful and radiant skin at the same time.
Spelt is a real all-rounder: When cooked, the small grains can be used in a variety of ways, similar to rice, as a filling side dish, in soups or as a filling for vegetables.
(Percentage of daily recommendation)
| Calorie | 445 cal. | (21 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 20.9 μg | (35 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 614 mg | (15 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 14.6 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 16 ozs Vegetable broth
- 3 ½ ozs green Lentils
- 3 ½ ozs Pearl- Spelt
- 14 ozs Baby carrot
- 4 Tbsps butter
- salt
- 1 generous pinch ground saffron
- 3 Tbsps honey
- 2 Tbsps apple cider vinegar
- 2 Tbsps slivered almonds
- 5 ozs Feta
- 2 mint
- peppers
Preparation steps
Pour broth into a pot and bring to a boil. Cover and cook the lentils and spelt over low heat for about 30 minutes, adding more water if necessary; the liquid should be completely absorbed by the end.
In the meantime, clean and wash carrots. Heat butter in a frying pan. Steam carrots in it over medium heat for 3 minutes. Lightly salt, add a little water, season with saffron and steam covered in 2-3 minutes until done. Then drizzle honey over carrots and sauté for 2 minutes, turning. Finally, swirl in apple cider vinegar.
Toast flaked almonds in a pan without fat over medium heat for 2-3 minutes until golden brown and fragrant. Let cool and chop coarsely. Drain feta, pat dry and cut into slices. Wash mint, shake dry and pluck off leaves.
When the cooking time is over, season the lentils and spelt with salt and pepper and pour into a mold. Arrange feta and carrots on top and drizzle with juices from the pan. Season with salt and pepper and sprinkle everything with mint and almond flakes.
