Farro Balls with Caper Sauce and Broccoli
Farro Balls with Caper Sauce and Broccoli - Vegetarian minis à la Königsberg. Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 664 cal. | (32 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.7 g | (39 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 278.8 μg | (465 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 3.4 mg | (57 %) | ||
| Biotin | 14.4 μg | (32 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 147 mg | (155 %) | ||
| Potassium | 887 mg | (22 %) | ||
| Calcium | 258 mg | (26 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 14.2 g | |||
| Uric acid | 209 mg | |||
| Cholesterol | 98 mg |
Ingredients
- Ingredients
- 7 ozs farro (substitute whole spelt seeds)
- 1 onion
- 2 garlic cloves (cloves)
- 6 Tbsps olive oil
- 2 Tbsps Spelt flour
- 1 ½ cups milk
- 7 ozs Whipped cream
- 6 Tbsps Caper with caper liquid (1/4 cup)
- 2 Tbsps lemon juice
- salt (kosher)
- black pepper (freshly ground)
- 1 egg (large)
- 8 Tbsps whole grain breadcrumbs
- dried marjoram
- ground paprika
- 21 ozs Broccoli (1 broccoli head)
- 4 stalks Dill
Preparation steps
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.
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.
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.
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.
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).
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.
Wash the dill, shake dry and chop. Serve the dumplings, broccoli and sauce sprinkled with dill.
