Classic Vegetarian Dish

Farro Balls with Caper Sauce and Broccoli

5
Average: 5 (10 votes)
(10 votes)
Farro Balls with Caper Sauce and Broccoli

Farro Balls with Caper Sauce and Broccoli - Vegetarian minis à la Königsberg. Photo: Iris Lange-Fricke

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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
664
calories
Calories

Healthy, because

Even smarter

Nutritional values

This vegetarian take on meatballs is packed with fiber from the farro and vitamin C and iron from the broccoli. 

Carrots, zucchini or cauliflower can all replace the broccoli if you prefer.

1 serving contains
(Percentage of daily recommendation)
Calorie664 kcal(32 %)
Protein20 g(20 %)
Fat37 g(32 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage11.7 g(39 %)
Vitamin A0.5 mg(63 %)
Vitamin D1 μg(5 %)
Vitamin E3.9 mg(33 %)
Vitamin K278.8 μg(465 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin6.4 mg(53 %)
Vitamin B₆0.7 mg(50 %)
Folate117 μg(39 %)
Pantothenic acid3.4 mg(57 %)
Biotin14.4 μg(32 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C147 mg(155 %)
Potassium887 mg(22 %)
Calcium258 mg(26 %)
Magnesium126 mg(42 %)
Iron4.9 mg(33 %)
Iodine36 μg(18 %)
Zinc3.6 mg(45 %)
Saturated fatty acids14.2 g
Uric acid209 mg
Cholesterol98 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
7 ounces farro (substitute whole spelt seeds)
1 onion
2 garlic (cloves)
6 tablespoons olive oil
2 tablespoons Spelt flour
1 ½ cups milk
7 ounces Whipped cream
6 tablespoons Caper with caper liquid (1/4 cup)
2 tablespoons lemon juice
salt (kosher)
black pepper (freshly ground)
1 egg (large)
8 tablespoons whole grain breadcrumbs
dried marjoram
ground paprika
21 ounces Broccoli (1 broccoli head)
4 stalks Dill
How healthy are the main ingredients?
oniongarlicolive oilSpelt flourWhipped creamsalt

Preparation steps

1.

Cook the farro for about 30 minutes in double the amount of water over low heat until soft. Then drain and allow to cool. In the meantime peel and chop onion and garlic.

2.

Heat 1 tablespoon of oil in a pot. Sauté the onion and garlic for 2 minutes at medium heat. Take out one half; dust the other half in the pot with 2 tbsp. flour and continue steaming for 1 minute.

3.

Stir in the milk, stir with a whisk until smooth and boil for 5 minutes. Remove from heat, add cream, capers, caper liquid and lemon juice, salt and pepper.

4.

Knead the farro with the remaining half onions and garlic as well as the egg and breadcrumbs. Season the mixture with salt, pepper, marjoram and paprika powder and form 16-20 small dumplings.

5.

Heat 2 tablespoons of oil in a large pan and fry the dumplings in portions for about 10 minutes and keep warm in a preheated oven at 175 °F, (80 °C).

6.

Clean and wash the broccoli, cut lengthwise into pieces and steam in boiling salted water for 5 minutes over medium heat until al dente. Drain broccoli and let drain. Heat the remaining oil in a pan. Fry the broccoli for 3 minutes, season with salt and pepper.

7.

Wash the dill, shake dry and chop. Serve the dumplings, broccoli and sauce sprinkled with dill.