Seasonal Kitchen

Spelt Fennel Salad with Currants

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Average: 5 (2 votes)
(2 votes)
Spelt Fennel Salad with Currants

Spelt Fennel Salad with Currants - Hearty mix with a green soul.

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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
412
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie412 cal.(20 %)
Protein13 g(13 %)
Fat19 g(16 %)
Carbohydrates46 g(31 %)
Sugar added3 g(12 %)
Roughage10 g(33 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin K31.5 μg(53 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.8 mg(57 %)
Vitamin B₆0.3 mg(21 %)
Folate85 μg(28 %)
Pantothenic acid0.9 mg(15 %)
Biotin4.4 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C70 mg(74 %)
Potassium891 mg(22 %)
Calcium83 mg(8 %)
Magnesium112 mg(37 %)
Iron3.4 mg(23 %)
Iodine1 μg(1 %)
Zinc2.7 mg(34 %)
Saturated fatty acids2.8 g
Uric acid88 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
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
How healthy are the main ingredients?
FennelCurrantolive oilhoneymintsalt

Preparation steps

1.

Cook spelt in plenty of boiling salted water for 30-35 minutes until the grains are soft. Then drain and drain.

2.

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.

3.

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.

4.

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.