Healthy Spelt and Feta Salad
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
634
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 634 cal. | (30 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8.8 g | (29 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 91.5 μg | (153 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 604 mg | (15 %) | ||
| Calcium | 289 mg | (29 %) | ||
| Magnesium | 135 mg | (45 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 69 μg | (35 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 15.5 g | |||
| Uric acid | 115 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅛ cups pearled Spelt
- lemon juice (from 1 lemon)
- 5 Tbsps olive oil
- ½ tsp sugar
- 1 tsp Dijon mustard
- salt
- peppers
- 1.333 cups Feta (crumbled)
- 1 green pepper (deseeded and chopped)
- ½ Cucumber (peeled and finely sliced)
- 2 Red onions (sliced)
- 1.333 cups black Olives
- 2 handfuls baby Spinach (washed and torn into pieces)
Preparation
Kitchen utensils
1 Tablespoon, 1 Measuring cups, 1 Small pot, 1 Wooden spoon, 1 Cutting board, 1 Small knife, 1 Fork, 1 Teaspoon, 1 Immersion blender (nach Belieben)
Preparation steps
1.
Bring a large pan of salted water to a boil and cook the spelt for about 20 minutes or until tender. Drain and rinse in cold water.
2.
Mix the lemon juice, oil, sugar and mustard and season to taste. Stir into the spelt and set aside for 15 minutes.
3.
Pile the spelt on plates with the rest of the ingredients scattered on top. Season with salt and pepper and serve immediately.
