Spelt Salad with Green Asparagus and Feta
Spelt salad with green asparagus and feta - grainy fitfood with crunchy vegetables. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
Spelt provides the body with a lot of fibre, vitamins and minerals. In combination with the green vegetables, the salad is a good source of haematopoietic iron and bone-strengthening calcium. The essential omega-3 fatty acids from walnut oil are important for an active metabolism in the body.
For an even more intense aroma, simply pour a few roasted seeds - for example pine nuts or walnuts - over the salad.
(Percentage of daily recommendation)
| Calorie | 511 cal. | (24 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 2.4 g | (10 %) | ||
| Roughage | 10.3 g | (34 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 212.1 μg | (71 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 47.2 mg | (50 %) | ||
| Potassium | 761.8 mg | (19 %) | ||
| Calcium | 204.7 mg | (20 %) | ||
| Magnesium | 137.5 mg | (46 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 51.3 μg | (26 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 10 g | |||
| Uric acid | 173.4 mg | |||
| Cholesterol | 34.6 mg |
Ingredients
- Ingredients
- 1 cup Spelt grain
- salt
- 17 ozs Asparagus
- 1 cup Snow peas
- ¼ cup Baby spinach
- 3 stalks Dill
- 2 Tbsps Orange juice
- 2 Tbsps lemon juice
- 3 Tbsps olive oil
- 2 Tbsps Walnut oil
- peppers
- 1 cup Feta
Preparation steps
Cook the spelt grains in boiling salted water for 10 minutes over a high heat, then cover and allow to swell for 30-40 minutes over a low heat.
In the meantime, wash the asparagus, cut off the woody ends and peel the lower third of the stalks. Cook the asparagus in boiling salted water for 5 minutes at medium heat. Clean, wash and add the snap peas at the last minute, cook them together, drain, quench and drain. Cut asparagus and sugar snap peas into bite-sized pieces.
Wash the spinach and shake dry. Wash the dill, shake dry and pluck the tips. Mix orange and lemon juice with the oils, salt and pepper to a vinaigrette.
Drain spelt and let it cool down for 10 minutes. Carefully mix spelt with salad ingredients and vinaigrette in a large bowl; arrange on plates or in bowls. Crumble feta and serve on top.
