Spelt Risotto with Carrots and Broccoli

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Spelt Risotto with Carrots and Broccoli
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 8 h. 40 min.
Ready in
Calories:
301
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie301 cal.(14 %)
Protein11 g(11 %)
Fat11 g(9 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage12.2 g(41 %)
Vitamin A2.7 mg(338 %)
Vitamin D0.2 μg(1 %)
Vitamin E4.7 mg(39 %)
Vitamin K246.7 μg(411 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.6 mg(38 %)
Vitamin B₆0.7 mg(50 %)
Folate95 μg(32 %)
Pantothenic acid2.5 mg(42 %)
Biotin12 μg(27 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C123 mg(129 %)
Potassium1,058 mg(26 %)
Calcium129 mg(13 %)
Magnesium92 mg(31 %)
Iron3.2 mg(21 %)
Iodine24 μg(12 %)
Zinc2.3 mg(29 %)
Saturated fatty acids3.7 g
Uric acid176 mg
Cholesterol13 mg
Complete sugar14 g

Ingredients

for
4
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
How healthy are the main ingredients?
carrotBroccoliWhipped creamsaltonionCurry

Preparation steps

1.

Add the spelt and hot water in a bowl and soak the spelt overnight.

2.

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.

3.

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.

4.

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.

5.

Add the cooked spelt, broccoli and cream to the carrots, heat and season with curry powder, salt and pepper. Serve on plates.