Lemon Freekeh Salad
Lemon Freekeh Salad - Healthy and zesty!
Healthy, because
Even smarter
Nutritional values
The superfood Freekeh scores on the one hand with a high content of fiber, on the other hand with a large proportion of vegetable protein. Both ensure long-lasting satiety. By the way, the green wheat valuable minerals such as calcium and iron.
Freekeh is unripe harvested wheat similar to green spelt made from spelt. It is available in well-stocked supermarkets or in Turkish supermarkets. If you can't get any, you can also replace it with green spelt for the Freekeh salad.
(Percentage of daily recommendation)
| Calorie | 429 cal. | (20 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 16.8 μg | (28 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 605 mg | (15 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 111 mg | |||
| Cholesterol | 45 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 9 ozs green asparagus
- salt
- 1 yellow Zucchini
- 1 green Zucchini
- 4 Radish
- 1 organic lemon
- 3 Tbsps White vinegar
- 1 tsp honey
- 1 pinch Red pepper flakes
- 1 generous pinch finely ground White pepper
- 9 ozs green Wheat (Freekeh; alternatively green spelt)
- 7 ozs Sour cream
- 2 Tbsps olive oil
- peppers
Preparation steps
Clean asparagus, cut off woody ends and peel lower third. Cut spears into finger-length pieces and steam over boiling salted water for about 6 minutes. Then rinse with cold water and place in a bowl.
Clean, wash, and finely slice the zucchini and radishes and add to the asparagus. Rinse lemon, rub dry, pull a few zests from the peel, and set aside for garnish, finely grate the remaining peel and squeeze out juice.
Mix vinegar with 3 tablespoons lemon juice, 3 ounces water, 1/2 teaspoon salt, honey, chili flakes, and pepper, and season to taste. Pour over vegetables, mix gently, and let sit covered for at least 2 hours. Then pour off the liquid.
15-20 minutes before serving, cook Freekeh in boiling salted water according to package directions until al dente. Meanwhile, mix sour cream with remaining lemon juice and zest until smooth, season with salt.
Drain the freekeh and place on a warmed plate. Arrange vegetables on freekeh, put sour cream in blobs on top, drizzle with oil and grind freekeh salad with a little pepper.
