Immune Booster Kale Buddha Bowl
Immune Booster Kale Buddha Bowl - This tempting mixture is a fresh and satisfying autumnal delight! Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Thanks to its sulphur-containing essential oils, rutabaga supports stomach and intestinal health.
If you don't like the taste of turnip, feel free to use pumpkin instead.
(Percentage of daily recommendation)
| Calorie | 727 cal. | (35 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 87 g | (58 %) | ||
| Sugar added | 1.8 g | (7 %) | ||
| Roughage | 17 g | (57 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 273 μg | (455 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 207 μg | (69 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 156 mg | (164 %) | ||
| Potassium | 926 mg | (23 %) | ||
| Calcium | 196 mg | (20 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 0.2 g | |||
| Uric acid | 122 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 14 ozs Spelt
- 14 ozs Rutabaga
- salt
- 3 ozs Kale
- ½ head Red cabbage
- 1 sm stalk Leeks
- 4 ozs lamb's lettuce
- 1 Pear
- 3 ozs Walnut
- 3 Tbsps Walnut oil
- 2 Tbsps apple cider vinegar
- 1 tsp hot mustard
- 2 tsps honey
- 6 ozs Yogurt (3.5% fat)
- 1 garlic clove
- 5 stalks Chives
Kitchen utensils
Preparation steps
Rinse the spelt in a sieve under running water and bring to the boil in a pot with double the amount of water and 1 pinch of salt. Cook for 10 minutes on a high heat.
Peel the turnip and cut into small cubes. After 10 minutes add to the spelt and bring to the boil. Cook both for 40 minutes at medium heat.
Clean and wash the kale, red cabbage and leek and cut into fine strips. Clean and wash lamb's lettuce. Wash pear, remove seeds, quarter and cut crosswise into slices.
Roast walnut kernels in a pan without fat at medium heat for 3-4 minutes until they smell good. Take them out, let them cool down and chop them roughly. For the dressing mix oil, vinegar, mustard and honey well and season with salt.
Peel the garlic, wash the chives, shake them dry and chop them finely together. Stir into the yoghurt and season to taste with salt.
Drain the spelt and turnip and leave to drain. Then divide them into four bowls. Add cabbage, lettuce and leek and sprinkle with diced pears and walnuts and sprinkle with dressing. Serve with yogurt dip.
