Spelt Risotto with Carrots and Broccoli
Nutritional values
(Percentage of daily recommendation)
| Calorie | 301 cal. | (14 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.2 g | (41 %) |
| Vitamin A | 2.7 mg | (338 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 246.7 μg | (411 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 123 mg | (129 %) | ||
| Potassium | 1,058 mg | (26 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 176 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 150 grams Spelt berries
- 400 milliliters water
- salt
- freshly ground peppers
- 600 grams carrots
- 500 grams Broccoli
- 1 onion
- 2 Tbsps sunflower oil
- 125 milliliters Vegetable broth
- 6 Tbsps Whipped cream
- 2 tsps Curry
Preparation steps
Add the spelt and hot water in a bowl and soak the spelt overnight.
Add the spelt with the soaking water and some salt in a saucepan, and let simmer for 5 minutes. Let cook at low heat for 15 minutes.
Peel the carrots and chop. Trim the broccoli, rinse and cut into florets. Peel the broccoli stalks and chop. Cook the broccoli stalks in little salted water for about 10 minutes, add the florets into it and cook for about 6 minutes. Drain, rinse with cold water and drain.
Peel the onion and finely dice.
Heat oil in a saucepan and saute the onion in it. Add the carrots and simmer for about 5 minutes while stirring. Pour the vegetable broth and simmer for another 5 minutes.
Add the cooked spelt, broccoli and cream to the carrots, heat and season with curry powder, salt and pepper. Serve on plates.
