Spelt Salad with Spinach and Mushrooms
Healthy, because
Even smarter
Nutritional values
Because of their high proportion of husk, spelt grains contain quite a lot of fiber, which promotes the health of the intestines and long-lasting satiation. Spinach ensures healthy eyes and beautiful skin because of the vitamin A. In addition, vitamin C, vitamin E, and the plant pigment beta-carotene offer plenty of cell protection.
This vegan salad can be varied according to your preferences. Instead of chanterelles, for example, well-seasoned mushrooms taste great and the spinach can be supplemented with fresh rocket.
(Percentage of daily recommendation)
| Calorie | 247 cal. | (12 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 25.9 μg | (43 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 20.6 μg | (46 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 784 mg | (20 %) | ||
| Calcium | 39 mg | (4 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 8.6 mg | (57 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 78 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 4 shallots
- 2 garlic cloves
- 4 Tbsps Canola oil
- 5 ozs Spelt (such as rice)
- 16 ozs Vegetable broth
- 12 ozs Cherry tomatoes
- 5 ozs Baby spinach
- 14 ozs Chanterelle
- salt
- freshly ground peppers
- 4 Tbsps apple cider vinegar
- 2 Tbsps lemon juice
- Nutmeg (freshly grated)
Preparation steps
Peel the shallots and the garlic, finely chop both. Put 2 tablespoons oil in a hot pan and sauté shallots with garlic until soft. Pour in the spelt to sauté briefly, then add the broth, cover and simmer quietly for about 10 minutes.
Meanwhile, rinse and halve the tomatoes. Rinse the spinach thoroughly and spin dry. Wipe the mushrooms and cut smaller depending on the size, cook in oil in a pan for 4-5 minutes while turning. Season with salt and pepper. Then pour in the vinegar and lemon juice. Add the tomatoes, spinach and spelt, mix everything together and season with salt, pepper and nutmeg.
