Grain Salad with Vegetables

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Grain Salad with Vegetables
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Calories:
348
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie348 cal.(17 %)
Protein14 g(14 %)
Fat25 g(22 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage4.3 g(14 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.5 μg(3 %)
Vitamin E3.6 mg(30 %)
Vitamin K11.3 μg(19 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.2 mg(14 %)
Folate38 μg(13 %)
Pantothenic acid0.7 mg(12 %)
Biotin2.7 μg(6 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C19 mg(20 %)
Potassium419 mg(10 %)
Calcium418 mg(42 %)
Magnesium60 mg(20 %)
Iron1.8 mg(12 %)
Iodine6 μg(3 %)
Zinc2.7 mg(34 %)
Saturated fatty acids9.3 g
Uric acid68 mg
Cholesterol25 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
100 grams Spelt grain (or rye grain)
¼ l water
1 bunch Radish
3 stalks Celery
150 grams Gouda
4 Tbsps Raspberry vinegar
1 tsp Mustard
5 Tbsps Corn oil
salt (and pepper)
½ bunch Cress
How healthy are the main ingredients?
RadishCeleryGoudaCressMustardsalt

Preparation steps

1.

Bring the spelt and water to a boil and then simmer for 15 minutes over low heat. Remove from heat and let rest for 1 hour.

2.

Rinse the radishes, pat dry and cut in half. Rinse the celery and cut into thin rings. Mix with the lukewarm spelt. Coarsely grate the gouda and sprinkle over the salad. Mix the vinegar, mustard and oil together and season with salt and pepper. To serve, pour the dressing over the salad and sprinkle with cress.

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