Pearled Grain Pots with Veggies

0
Average: 0 (0 votes)
(0 votes)
Pearled Grain Pots with Veggies
share Share
print
bookmark_border Copy URL
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
361
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie361 cal.(17 %)
Protein10 g(10 %)
Fat12 g(10 %)
Carbohydrates52 g(35 %)
Sugar added0 g(0 %)
Roughage5.8 g(19 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E4 mg(33 %)
Vitamin K117.8 μg(196 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.9 mg(41 %)
Vitamin B₆0.4 mg(29 %)
Folate60 μg(20 %)
Pantothenic acid1.2 mg(20 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C70 mg(74 %)
Potassium518 mg(13 %)
Calcium60 mg(6 %)
Magnesium67 mg(22 %)
Iron2.8 mg(19 %)
Iodine9 μg(5 %)
Zinc1.7 mg(21 %)
Saturated fatty acids1.3 g
Uric acid123 mg
Cholesterol0 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
1 ⅛ cups Pearl barley
3 cups vegetable stock (kept hot)
2 ⅔ cups Broccoli (cut into florets)
2 unwaxed Limes (juiced, some zest grated)
4 Tbsps grapeseed oil
4 Tomatoes (diced)
How healthy are the main ingredients?
Broccoligrapeseed oilLimeTomato

Preparation steps

1.
Rinse the barley in a sieve and then cook in the boiling stock for around 30 minutes until al dente.
2.
Blanche the broccoli in boiling, salted water for 1 minutes. Set aside 100 ml of the cooking water, then drain and rinse with cold water.
3.
Mix the lime juice with the broccoli water, oil, salt, ground black pepper and a pinch of sugar.
4.
Drain the barley and leave to cool, then stir in the broccoli and tomatoes. Add the dressing, season to taste and serve garnished with the lime zest.