Spelt Salad with Parsnips
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
609
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 609 cal. | (29 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.2 g | (41 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 65.8 μg | (110 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 1,519 mg | (38 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 167 mg | (56 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 400 milliliters Vegetable broth
- 150 grams Spelt berries
- 400 grams Parsnips
- salt
- 1 shallot
- 5 Tbsps olive oil
- 1 tsp hot Mustard
- 4 Tbsps White vinegar
- 1 pinch sugar
- freshly ground peppers
- 1 handful Arugula
Preparation steps
1.
Boil the broth. Add the spelt, cover and simmer for about 45 minutes until soft. Then open the pot and allow to cool.
2.
Peel the parsnips and cut into slices. Cook in salted water for about 15 minutes until tender. Rinse cold and drain well.
3.
For the dressing, peel the shallot, chop finely and sauté in some oil until translucent. Remove from the heat and allow to cool. Mix with the mustard, the vinegar and the remaining oil. Season with sugar, salt and pepper.
4.
Rinse the arugula, shake dry and cut into strips. Mix into the dressing along with the spelt and the parsnips and serve.
