Clean Eating Lunch

Spelt Salad with Green Asparagus and Feta

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Average: 4.8 (6 votes)
(6 votes)
Spelt Salad with Green Asparagus and Feta

Spelt salad with green asparagus and feta - grainy fitfood with crunchy vegetables. Photo: Jan Schümann

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
511
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie511 kcal(24 %)
Protein23 g(23 %)
Fat26 g(22 %)
Carbohydrates45 g(30 %)
Sugar added2.4 g(10 %)
Roughage10.3 g(34 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E4.4 mg(37 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin11.3 mg(94 %)
Vitamin B₆0.4 mg(29 %)
Folate212.1 μg(71 %)
Pantothenic acid1.9 mg(32 %)
Biotin8.4 μg(19 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C47.2 mg(50 %)
Potassium761.8 mg(19 %)
Calcium204.7 mg(20 %)
Magnesium137.5 mg(46 %)
Iron5 mg(33 %)
Iodine51.3 μg(26 %)
Zinc3.6 mg(45 %)
Saturated fatty acids10 g
Uric acid173.4 mg
Cholesterol34.6 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 cup Spelt grain
salt
17 ounces Asparagus
1 cup Snow peas
¼ cup Baby spinach
3 stalks Dill
2 tablespoons Orange juice
2 tablespoons lemon juice
3 tablespoons olive oil
2 tablespoons Walnut oil
peppers
1 cup Feta
How healthy are the main ingredients?
olive oilOrange juiceWalnut oilsaltSnow peaDill

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.