Spelt Fennel Salad with Currants
Spelt Fennel Salad with Currants - Hearty mix with a green soul.
Healthy, because
Even smarter
Nutritional values
The essential oils anethole, fenchone and menthol contained in fennel have a beneficial effect especially on the stomach and intestines, but also on bronchial diseases and colds. Blackcurrants provide three times as much vitamin C as a lemon. Just 100 g of the berries cover our daily requirement of this vitamin.
This salad is bursting with nutrients! If you still want to vary it a bit, you can replace mint and cilantro with parsley and basil or replace the currants with blueberries.
(Percentage of daily recommendation)
| Calorie | 412 cal. | (20 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 31.5 μg | (53 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 4.4 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 891 mg | (22 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 9 ozs Spelt grain
- salt
- 2 roots Fennel
- 1 organic lemon
- ¼ bunch mint
- ¼ bunch cilantro
- 7 Tbsps olive oil
- 1 Tbsp honey
- 1 tsp mild Madras curry powder
- 3 ½ ozs black Currants
- peppers
Preparation steps
Cook spelt in plenty of boiling salted water for 30-35 minutes until the grains are soft. Then drain and drain.
Meanwhile, clean, wash and cut fennel bulbs into strips. Rinse lemon hot, rub dry, grate peel and squeeze juice. Wash herbs, shake dry and pluck off leaves.
Heat 2 tablespoons of olive oil in a frying pan. Sauté fennel in it for 3 minutes over medium heat. Then drizzle with honey and steam covered for about 7-8 minutes over low heat until soft. Transfer fennel to a bowl.
Heat the remaining oil in the pan. Stir-fry curry powder in it over medium heat for 1 minute. Wash currants. Remove pan from heat. Add drained spelt, fennel and currants to the pan. Season everything with salt, pepper, lemon zest and juice and mix in half of the herbs. Season the spelt salad to taste, divide among plates and sprinkle with the remaining herbs.
