Green Bean Gratin
A mineral package of the finest quality comes out of the oven here. The dish is completely meat-free and provides one third of the daily iron and magnesium requirement. Together with the minerals calcium and phosphorus, magnesium builds up bones and teeth and prevents muscle cramps.
Simply vary with broccoli florets or white beans - both taste extremely delicious. Instead of thyme, fresh chopped parsley is also suitable as an additional vitamin C supplement.
(Percentage of daily recommendation)
| Calorie | 317 cal. | (15 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.6 mg | (5 %) | ||
| Vitamin K | 55.4 μg | (92 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 12.4 μg | (28 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 574 mg | (14 %) | ||
| Calcium | 285 mg | (29 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 143 mg | |||
| Cholesterol | 27 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- salt
- 11 ozs Green beans
- 1 ¾ cups Vegetable broth
- 1 tsp dried thyme
- 4 ozs canned Whole Grain Spelt Flour
- 2 ozs Blue cheese (50 % fat)
- peppers
Preparation steps
Bring a pot of water to a boil, then add salt and the beans. Return to a boil, cover and cook over medium heat until beans are tender, about 8 minutes.
Meanwhile, bring the vegetable broth and thyme to a boil in a pot. Sprinkle spelt semolina into pot while stirring and return to a boil. Cover and cook over low heat until grains are tender and have absorbed the liquid, stirring occasionally, about 8 minutes.
Meanwhile, cut the blue cheese into small cubes. Drain beans in a sieve.
Season the spelt with salt and pepper and place in a shallow baking dish.
Distribute beans over the spelt and then the blue cheese.
Bake on the middle rack of preheated oven broiler until cheese melts, 2-3 minutes. Remove from oven, sprinkle with pepper and serve.