Satisfying Vegan Food

Immune Booster Kale Buddha Bowl

5
Average: 5 (5 votes)
(5 votes)
Immune Booster Kale Buddha Bowl

Immune Booster Kale Buddha Bowl - This tempting mixture is a fresh and satisfying autumnal delight! Photo: Iris Lange-Fricke

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Health Score:
8,2 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 55 min.
Ready in
Calories:
727
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie727 kcal(35 %)
Protein25 g(26 %)
Fat30 g(26 %)
Carbohydrates87 g(58 %)
Sugar added1.8 g(7 %)
Roughage17 g(57 %)
Calorie714 kcal(34 %)
Protein28 g(29 %)
Fat29 g(25 %)
Carbohydrates83 g(55 %)
Sugar added2 g(8 %)
Roughage21 g(70 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E3.7 mg(31 %)
Vitamin K273 μg(455 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.4 mg(28 %)
Vitamin B₆0.6 mg(43 %)
Folate207 μg(69 %)
Pantothenic acid0.7 mg(12 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C156 mg(164 %)
Potassium926 mg(23 %)
Calcium196 mg(20 %)
Magnesium54 mg(18 %)
Iron2.5 mg(17 %)
Iodine22 μg(11 %)
Zinc0.7 mg(9 %)
Saturated fatty acids0.2 g
Uric acid122 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
14 ounces
14 ounces
3 ounces
½ head
1 small stalk
4 ounces
1
3 ounces
3 tablespoons
2 tablespoons
1 teaspoon
hot mustard
2 teaspoons
6 ounces
1
5 stalks
Preparation

Kitchen utensils

1 Sieve, 1 Pot, 1 Cutting board, 1 Knife, 1 Skillet

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

Peel the garlic, wash the chives, shake them dry and chop them finely together. Stir into the yoghurt and season to taste with salt.

6.

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.