Spelt Risotto
Spelt risotto - Italian classic done with a healthy twist
Healthy, because
Even smarter
Nutritional values
The bitter substances from dandelion are enormously useful for relieving the detoxification organs: they stimulate the production of digestive enzymes in the bile as well as the liver and thus facilitate their work.
Spelt needs to be soaked overnight (or at least 12 hours) so don't forget to start soaking ahead of time. If you can't find organic dandelion greens, you can garnish the spelt risotto with arugula or baby spinach instead. You can also dispense with the wine completely by replacing it with the same amount of vegetable broth.
(Percentage of daily recommendation)
| Calorie | 676 cal. | (32 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 29.5 g | (98 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 8.2 μg | (14 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 15.2 mg | (127 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 140 μg | (47 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 24.1 μg | (54 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 1,325 mg | (33 %) | ||
| Calcium | 331 mg | (33 %) | ||
| Magnesium | 265 mg | (88 %) | ||
| Iron | 8.9 mg | (59 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 6.9 mg | (86 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 211 mg | |||
| Cholesterol | 217 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 11 ozs Spelt
- 1 onion
- 1 garlic clove
- 2 Tbsps olive oil
- 5 ozs non-alcoholic white wine (or vegetable broth)
- 42 ozs Vegetable broth
- 1 floury potato
- 10 ozs Fava bean (freshly split or frozen)
- salt
- 2 ozs Montello- Cheese (or other vegan hard cheese)
- 1 Tbsp butter
- peppers
- 3 ozs White vinegar
- 4 eggs
- 2 handfuls Dandelion greens (or arugula)
Preparation steps
Soak spelt overnight in cold water. The next day, drain, rinse, and then drain again.
Peel and finely dice the onion and garlic. In a saucepan, sauté in olive oil for 2-3 minutes over medium heat. Add the spelt, sauté for 2 minutes and deglaze with wine. Let this boil away a bit, then add some broth so that the spelt is just covered. Peel the potato and grate it very finely. Simmer on low heat for about 45 minutes, adding a little broth as soon as the liquid is absorbed.
Meanwhile, cook beans in boiling salted water for 3-4 minutes. Drain, rinse with cold water, drain and remove the small skins. Finely grate cheese. After 40 minutes of cooking, mix beans, butter and cheese into spelt, add salt and pepper.
Alongside, in a saucepan, boil about 1 liter of water, add vinegar, and stir to create a whirlpool. Crack eggs one by one into a ladle and slide them into the boiling water. Cook for 4-6 minutes below boiling point. Read dandelions, wash, and shake dry.
Arrange spelt risotto in deep plates. Drain the eggs and place them on top. Add dandelion and sprinkle everything with pepper.
