Spelt-bean Salad
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
2 h. 20 min.
Preparation
ready in 14 h. 20 min.
Ready in
Calories:
446
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 446 cal. | (21 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.9 g | (40 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 117 μg | (195 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 218 μg | (73 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 1,109 mg | (28 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 145 mg | (48 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 215 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Spelt
- 2 stalks thinner Leeks
- 500 grams Broad bean (fresh or frozen)
- 1 bunch Arugula
- 2 garlic cloves
- 2 Tbsps White vinegar
- 3 Tbsps lemon juice
- 6 Tbsps olive oil
- salt
- freshly ground peppers
Preparation steps
1.
Cover the spelt with water and let soak overnight. The next day, pour the spelt (with the water) into a pot and cook over medium heat for 25 minutes. Drain.
2.
Cook the thawed beans in boiling salted water for 4 minutes. Drain.
3.
Rinse the leeks and cut the white and light green into pieces about 1 cm wide (approximately 1/3 inch).
4.
Rinse the arugula and shake dry.
5.
Mix together the vinegar, lemon juice, oil, garlic, salt and pepper. Mix the dressing with the salad ingredients and serve in bowls.
